Charlton's Full Body Modified Daily Undulating Periodization

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine involves three lifting days designed to cover the full body using mainly compound exercises. The days are ordered specifically based on the concept of modified daily undulating periodization as described in the paper by M. Zourdos et al. in the August 2015 issue of the Journal of Strength and Conditioning Research. The are ordered for hypertrophy, power, and then strength (HPS) with one rest or cardio day in between. Zourdos' paper was specifically focused on powerlifting (squat, bench press, deadlift) gains, but I find the same theory effective for all large muscle group compound exercises.

The first lifting day focuses on hypertrophy using a large number of reps (10-12) with a medium weight for 4 sets per exercise. Exercises are performed as supersets mainly to help decrease the time required for the routine.

The second lifting day focuses on power using a very small number of reps (1 or possibly 2) at 80-90% of 1RM. The routine calls for using Hammer Strength machines for these but advanced users may prefer to use the compatible barbell exercises instead. Again supersets are used to help decrease time in the gym.

The last lifting day focuses on strength using a decreasing number of reps for each set while increasing the weight. Reps are completed until failure. Advanced users may prefer to use dropsets after the last set.

Day 1
Day 3
Day 5

Hypertrophy - Dumbell Supersets 7 exercises, 50 mins

Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	4x10 reps	rest: 30s
Dumbbell Lunge	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Dumbbell Tricep Extension	4x10 reps	rest: 30s
Decline Bench Rotational Sit-Up	4x10 reps	rest: 30s

Power - Hammer Strength Machines 7 exercises, 34 mins

Leverage Chest Press	6x8,2,2,2,2,2 reps	rest: 30s
Leverage Machine Iso Row	6x8,2,2,2,2,2 reps	rest: 30s
Leverage Shoulder Press	6x8,2,2,2,2,2 reps	rest: 30s
Hack Squat	6x8,2,2,2,2,2 reps	rest: 30s
Preacher Curl Machine	6x8,2,2,2,2,2 reps	rest: 30s
Machine Seated Tricep Dip	6x8,2,2,2,2,2 reps	rest: 30s
Cable Kneeling Crunch	6x8,2,2,2,2,2 reps	rest: 30s

Strength - Barbells 7 exercises, 31 mins

Barbell Bench Press	5x12,10,8,6,4 reps	rest: 30s
Barbell Bent-Over Row	5x12,10,8,6,4 reps	rest: 30s
Barbell Shoulder Press	5x12,10,8,6,4 reps	rest: 30s
Barbell Squat	5x12,10,8,6,4 reps	rest: 30s
Barbell Curl	5x12,10,8,6,4 reps	rest: 30s
Barbell Tricep Extension (Supine)	5x12,10,8,6,4 reps	rest: 30s
Machine Ab Crunch	5x12,10,8,6,4 reps	rest: 30s