Daily Undulating Periodization Theory
General
Intermediate
Dumbbell
Plan Details
The Daily Undulating Periodization Theory routine by BenRera is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
DUP (W/ APRE as rep variable maker) Phase 1 = Week 1 - Week 3: just getting the body use to the routine and volume. - Use true calculation for Hypertrophy vs Max days. - Utilize Autoregulatory Progressive Resistance Exercise to caluclate for Rep variable.
Routine detail
Day 1
Lower Hypertrophy
Est. 35 min
6 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Squat Press (machine)
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 2
Upper Hypertrophy
Est. 65 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Day 4
Lower Strength
Est. 21 min
4 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 2 Reps
Machine Calf Raise
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 4 Reps
Day 5
Upper Strength
Est. 29 min
5 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Spider Curl
3 Sets x 5 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
