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01+The+DUP+Method+Main+Manual+FINAL K2opt
01+The+DUP+Method+Main+Manual+FINAL K2opt
01+The+DUP+Method+Main+Manual+FINAL K2opt
Main Manual
2
egaP
$250,000.
trademark.
3
egaP
Disclaimer
The information presented in this
your experience.
Table of Contents
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2 Disclaimer
. . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .
4 Introduction
.................................
8 What is DUP?
9
. . . . . . . . . .. .. ............................................
D Daily
. . . . . . . . . . . . . . . .. .. .. .. .. .. .. ......................
9
U Undulating
. . . . . . . . . . . . . . . . ............ .. .. .. .. .. .. .. .. .. . . .
9
P Periodization
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10
References
.................................
11 FAQ
. . . . . . . . . . . . . . . . . . .......... .. .. .. .. .. .. .. .. . . .
12
Q. Does DUP work?
12
...
Q. Doesnt training a muscle more
than once a week lead to
overtraining? 13
..............................
Q. But I get sore training twice a
week...
14
. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...
Q. Is there enough variation
the powerlifting exercises?
Q. How do I know Im progressing?
. . . .
only using
. .
14
................................
15
Q. Can I lose fat and train using DUP?
.................................
15
Q. Whats the best DUP routine? . . .
. . . . . . . . . . . . .. .. .. .. .. .. .. .........................................
15
References
. . . . . . . . . . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. ..
16 QuickStarter Theory
.................................
17 Picking Your Percentages
. . . . . . . . . . . . . . . . . . . . . .. .. .. .. .................. .. .. ..
19
How to Find Your 1RM
.................................
19 The Optimal DUP Template
21
Day 1 ........................
.................................
. . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
21
Day 2
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22
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23 Day 4
. . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .... . .
24 Day 5
. . . . . . . . . . . . . . . . . . . . . . ...... .. .. .. .. .. .. .. . .
25 Notes:
.................................
25 Side Note: Warming Up
. . . . . . . . . ............ .. .. .. .. .. .. .. .. .. .
26 Side Note 2: Sets, Reps, Rest &
Workout Flow
..................................
26 What
to Do Next
27
............................
Option 1: Increase Your Training
Maxes
27
. . . . . . . . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .
Option 2: Add Volume
. . . . . ... . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .
27
Option 3: Deload and Test Your
Maxes
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . ...... .. ..
27
Bonus: Why 3 weeks?
. . . . . . . .............................................. .. . .
28 DUP Part Deux: The 4Day Week
. . . . . . . .............................................. .. . .
29 Day 1
. . . . . . . ................................................. .
29 Day 2
. . . . . . . . . . . . . . . .. ................................ .
30 Day 3
. . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
31 Accessory Day
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. .. .. .. .. .
32 Notes:
. . . . . . . ................................................. .
33 The Busy Persons Guide to DUP
.................................
34 Day 1
. . . . . . . ......................................................................... .
35 Day 2
.................................
36 Day 3
. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .
37 The UberBusy Persons DUP Template
. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
38 Week 1, Day 1:
. . . . . . . . . . . . . . . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . . .
38 Week 1, Day 2:
. . . . . . . . . . . . . . . . . . . . . . .. .......................
38 Week 2, Day 1:
.. .. .. .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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Week 2, Day 2:
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Week 3, Day 1:
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40
Week 3, Day 2:
40 HypertrophySpecific DUP
..................................
. . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .. .. .. .. .. . . .
41
4Days Per Week
. . . . . . . . . . . . . . . . ........ .. .. .. .. .. .. .. .. .. .. .. . . .
42
3Days Per Week
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42
Session 1
. . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . .. .. ....................
44
Session 2 . . . .
..................................
44 DUP for BeatUp Lifters
. . . . . . . . . . . . . . . . . . ...... .. .. .. .. .. .. .. .. .. .. . . .
45
Squat Substitutions
..................................
45
Deadlift Substitutions......................
. . . . . . . . . . . . . . . . . . . .. .. .. .. ................ . . .
45
Bench Substitutions
.................................
46
Sample Program for BeatUp Lifters
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46
Day 1
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47
Day 2
. . . . . .
.................................
48
Day 3 . . . . . . . . . . . . . . . . . .
............................
49 Progressing and Moving from Cycle to
. . . . . . . . . . . ........................................ . . .
Cycle
50
Deloading
. . . . . . . . . . .......................................... . . .
50
Day 1:
. . . . . . . . . . .......................................... . . .
52
Day 2:
52
. . . . . . . . . . .......................................... . . .
Day 3:
. . . . . . . . . . . . . . .. .. ....................................
53 Increasing Your Maxes
..................................
54 The Wrap Up
. . . . . . . . . . . . . . .................................................
56
Where to go from here
..................................
57 FTC Disclosure
59
7
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Introduction
DUP stands for Daily Undulating
Periodization.
there, too.
And in practice?
sessions
DUP for beatup lifters
Musclebuilding DUP
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That should be more than enough to
for a while.
What is DUP?
The easiest way to explain exactly DUP is
D- Daily
The way you train (i.e. the exercises,
U Undulating
This refers to the mode of periodization
youll use.
You might be familiar with linear
periodization.
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Alternatively, this undulation doesnt
P Periodization
Periodization simply means that your
workouts are preplanned and you have
a clear vision of where youre headed.
year.
Without knowing it, youve probably
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Plateaus in muscle growth and strength
.
References
1
http://www.fmh.utl.pt/agon/cpfmh/docs/documentos/recursos/110/A%20Comparison
%20of%20Linear%20and%20Daily%20Undulating%20Periodized%20Programs%20with%
20Equated%20Volume%20and%20Intensity%20of%20Training.pdf
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FAQ
FAQ sections usually go at the end of
programs.
If youre already a seasoned vet with
YES.
in the way.
Fortunately, plenty of very smart guys
have already done this, which leaves us
with lots of studies to back up the
efficacy of DUP.
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Rhea et. al concluded:
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Making program alterations on a daily
synthesis (MPS).
Good times.
Its no good
3
wanting your squat to go up and
a week.
if you want.
That being said, compound moves like
your buck.
variations.
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Q. How do I know Im
progressing?
Volume!
hypertrophy,as demonstrated by
6
Schoenfeld et. al (2014).
answer is it depends.
1.
http://www.ncbi.nlm.nih.gov/pubmed/11991778
2.
file:///Users/mikesamuelspt/Downloads/PeriodizacaoJonatoetal.2009.pdf
3.
http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS267.pdf
4.
http://books.google.co.uk/books?id=cLz_mwWQXucC&pg=PA11&lpg=PA11&dq=willoug
hby+1993+periodized&source=bl&ots=gCplZ9BxxU&sig=vqGMHW_2UN0WJDINUzOY7s
SyZik&hl=en&sa=X&ei=0n8tVOalBIP5O7PggfAE&ved=0CCsQ6AEwAg#v=onepage&q=will
oughby%201993%20periodized&f=false
5.
http://www.ncbi.nlm.nih.gov/pubmed/8563679
6.
http://www.ncbi.nlm.nih.gov/pubmed/2471453
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Quick-Starter Theory
Before delving into the routines (dont
rep ranges:
Power
Strength
Hypertrophy
Endurance
oads.
7090 13 Strength
8095 16 Hypertrophy
<70 12+
hypertrophy.
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PEach week, youll rotate between the
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Picking Your Percentages
All the weights given in this manual are
the deal
Its better to start too light than too
heavy.
perform
9
8 to 10 reps
90%.
program.
Youll need a good 3 to 4 minutes
rep.
RPE 8 = Good form, but very tough. You
02egaP
The Optimal DUP
Template
While there may not be a best DUP
time.
Day 1
Weight
Squat 5 3 80%
Bench 4 4 80%
Press
Overhead 3 5 RPE 9
Press
1
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Day 2
Weight
Deadlift 5 3 80%
Squat 4 4 80%
Bench 4 8 70%
Press
Press
2
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Day 3
Weight
Bench 5 3 80%
Press
Deadlift 4 8 70%
Barbell 3 5 RPE 9
Row
Press
Row
3
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Day 4
Weight
Chins/ 4 6 RPE 9
Pulldowns
Dumbbell 4 8 RPE 8
Rows
RPE 9 RPE 9
RPE 8 RPE 8
RPE 8 RPE 8
RPE 9 RPE 9
RPE 9 RPE 9
RPE 9 RPE 9
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Day 5
Weight
Deadlift 4 4 80%
Squat 4 8 70%
Overhead 3 8 RPE 7
Press
Barbell 3 8 RPE 7
Row
Notes:
circles,
your maxes.
Side Note 2: Sets, Reps, Rest &
Workout Flow
This is something thats too often
youd
more sets of 5.
6
Rest seems straightforward its the
to rest is:
rest
down.
What to Do Next
On completion of Week 3, youve got
option.
the same.
Option 3: Deload and Test Your
Maxes
If youre relatively new to training (or
burning out.
Squat 5 3 80%
Bench 4 4 80%
Press
Deadlift 4 8 70%
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Day 2
Weight
Bench 5 3 80%
Press
Deadlift 4 4 80%
Squat 4 8 70%
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Day 3
Weight
Deadlift 5 3 80%
Squat 4 4 80%
Bench 4 8 70%
Press
1
3
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Accessory Day
Weight
ups
Dumbbell 4 58 RPE 9
Rows
Raises
2
3
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Notes:
The only real difference between the
4day and 5day templates is that the four main
lift
sessions are squeezed into three days
main workouts.
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3
The Busy Persons Guide
to DUP
So five sessions per week is way too
much?
Squat 5 3 80%
Deadlift 4 4 80%
Bench 4 8 70%
Press
Overhead 4 68 RPE 9
Press
Chinups/ 4 68 RPE 9
Pullups
Bench 5 3 80%
Press
Squat 4 4 80%
Deadlift 4 8 70%
Rows
Raises
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Day 3
Weight
Deadlift 5 3 80%
Bench 4 4 80%
Press
Squat 4 8 70%
rep ranges.
Not only that, but you get your fluff
7
you can still get epic results using
3
DUP twice a week.
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The Uber-Busy Persons
DUP Template
The difference here is that instead of
sessions of
Week 1, Day 1:
Exercise Sets Reps
Squat 6 2
Bench Press 4 4
Deadlift 4 8
Barbell Row 3 8
Overhead 3 8
Press
Pulldown or 3 8
Pullup
Week 1, Day 2:
Exercise Sets Reps
Deadlift 6 2
Squat 4 4
Bench Press 4 8
Barbell Row 3 5
Overhead 3 5
Press
Pulldown or 3 5
Pullup
Load Category
80% Power
80% Strength
70% Hypertrophy
RPE 8 Accessory
RPE 8 Accessory
RPE 8 Accessory
Load Category
80% Power
80% Strength
70% Hypertrophy
RPE 9 Accessory
RPE 9 Accessory
RPE 9 Accessory
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Week 2, Day 1:
Exercise Sets Reps
Bench Press 6 2
Deadlift 4 4
Squat 4 8
Barbell Row 3 8
Overhead 3 8
Press
Pulldown or 3 8
Pullup
Week 2, Day 2:
Squat 6 2
Bench Press 4 4
Deadlift 4 8
Barbell Row 3 5
Overhead 3 5
Press
Pulldown or 3 5
Pullup
Load Category
80% Power
80% Strength
70% Hypertrophy
RPE 8 Accessory
RPE 8 Accessory
RPE 8 Accessory
Load Category
80% Power
80% + 5 lbs Strength
RPE 9 Accessory
RPE 9 Accessory
RPE 9 Accessory
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Week 3, Day 1:
Exercise Sets Reps
Deadlift 6 2
Squat 4 4
Bench Press 4 8
Barbell Row 3 5
Overhead 3 5
Press
Pulldown or 3 5
Pullup
Week 3, Day 2:
Exercise Sets Reps
Bench Press 6 2
Deadlift 4 4
Squat 4 8
Barbell Row 3 5
Overhead 3 5
Press
Pulldown or 3 5
Pullup
Load Category
80% Power
RPE 9 Accessory
RPE 9 Accessory
RPE 9 Accessory
Load Category
80% Power
RPE 9 Accessory
RPE 9 Accessory
RPE 9 Accessory
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Hypertrophy-Specific
DUP
Bodybuilders are stuck in their ways.
They still like that train to failure, once a
week nonsense, so trying to convince Big
challenging.
DUP.
Often the increase in training frequency
strength gains.
of the three.
1
While there is more to it than that (much
structure:
Day 3
1 Power
Hypertrophy Strength 2
Power Hypertrophy
Strength 3 Power
Hypertrophy Strength 4
Power Hypertrophy
Strength
Day 2 1 Power
Hypertrophy 2
Hypertrophy Power 3
Strength Hypertrophy 4
Hypertrophy Strength
Day 4
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Day 3
Strength
Hypertrophy
Power
Hypertrophy
The above could be applied to a single
Strength Strength
Bench Deadlift
Hypertrophy Hypertrophy
Deadlift Squat
Strength Deadlift
Deadlift Strength
Hypertrophy Squat
Squat Hypertrophy
Bench
Deadlift Strength
Strength Bench
Squat Hypertrophy
Hypertrophy Deadlift
Bench
Day 3 Day 4
Deadlift Strength
Strength Bench
Squat Hypertrophy
Hypertrophy Deadlift
Bench
Power squat Power Bench
Strength Strength
Bench Deadlift
Hypertrophy Hypertrophy
Deadlift Squat
Strength Deadlift
Deadlift Strength
Hypertrophy Squat
Squat Hypertrophy
Bench
Another, potentially more interesting
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34
Session 1
Exercise Sets
68 Row variation 5
68 Lateral Raise 4
68 Curls 4
810 Pushdowns 4
810
Session 2
Exercise Sets
1215 Curls 3
1215 Pushdowns 3
session.
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4
DUP for Beat-Up Lifters
So your knees arent what they used to
be?
injury?
o.
Squat Substitutions
back squatting.
Front Squats
Sumo Deadlifts
Block Pulls
Paused Deadlifts
5
If youre worried about going too heavy
4
where you make the initial pull, then
deadlifts.
Bench Substitutions
Board Presses
with them.
will
be a struggle.
Weighted Pushups
Ive had these recommended to me before
6
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Day 1
Weight
Front 5 3 80%
Squat
3 Block 4 4 80%
Pull
Press
Overhead 4 68 RPE 9
Press
Chinups/ 4 68 RPE 9
Pullups
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Day 2
Weight
Press
Front 4 4 80%
Squat
3 Block 4 8 70%
Pull
Rows
Raises
8
4
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Day 3
Weight
3 Block 5 3 80%
Pull
Press
Front 4 8 70%
Squat
9
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Progressing and
Moving from
Cycle to Cycle
Ill level with you here theres no
precise reason why each routine is set up
for three weeks. Scientifically, this
Why?
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This is where deloading comes in.
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recovery.
Too many guys completely screw up
their progress and take huge steps
deloading.
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Day 1:
Exercise Sets Reps
Squat 5 5
Deadlift 5 5
Bench Press 5 5
Day 2:
Exercise Sets Reps
Squat 3 8
Deadlift 3 8
Bench Press 3 8
Day 3:
Exercise Sets Reps
Chinups/ 3 8
Pulldowns
Overhead Press 3 8
Row Variation 3 8
Curls 2 1015
Pushdowns 2 1015
Load
70%
70%
70%
Load
60%
60%
60%
Load
RPE 7
RPE 7
RPE 7
RPE 8
RPE 8
RPE 8
2
After your deload, you should feel
Listen.
DUP works.
3
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Increasing Your Maxes
Nine out of 10 people will do best simply
correct percentages.
your deadlift.
this.
If you missed any reps on a particular
It depends.
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cycle again.
template?
to five.
5egaP
The Wrap Up
How does that feel?
bar squats.
Or paused squats.
Or pin squats.
65egaP
Okay, you wouldnt get as much bang for
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7
5
egaPIf your bench press, your squat or
your deadlift sucks, you may want to
start to
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85egaP
FTC Disclosure
As of December 1st, 2009, the FTC
Alfred.
95egaP