For example, if in week 1 your 

strength training block for squats

requires a 5×6 at 80% of your 1RM at 120kg. By week 4 your Strength
block may have increased to a 4×4 at 87.5% of your 1RM, as
demonstrated in the below table:

Week 1 Week 2 Week 3 Week 4

Beltless Beltless Back Back Back

Exercise Back Squat Squat – High Squat – Squat –
s – High Bar Bar High Bar Low Bar

RM % 80% 82.5% 85% 87.5%

Set(Rep) 5(6) 5(5) 5(5) 4(4)

Phase Reps Intensity Sets Volume

Hypertrophy 8-12+ Low-Moderate 3-5 Very High

Basic Strength 4-6 Moderate-High 3-5 Moderate-High
Strength and
3-5 high 3-5 Low
Power
Peaking 1-3 Very High 1-3 Very Low
 Rep
Week/Microcycle Weight
Range

muscle
1 Light 12-15
endurance
2 Moderate hypertrophy  9-11 3-6

3 Moderate-heavy  strength 6-8 3-6

strength and 1-4

4 Heavy 3-5
power

What is Daily Undulating Periodisation?

DUP (Daily Undulating Periodisation) is high frequency training (3-5
times per week) that employs a changing weight, intensity and load on
a daily basis.
The focus will only be on one compound movement and one
variation of that movement every cycle. Having the ability
to alternate daily between loads and intensities (speed, power and
strength

DUP is a highly proficient method of Periodisation that improves

technique and reduces muscle fatigue, allowing you to overreach with
regards to your MRV (Maximum Recoverable Volume).

Each week will incorporate speed work, power and hypertrophy in

one format or another. The undulating model accounts for recovery,
without allowing the body to fully adapt to the stresses of training.
Absolutely crucial for continued growth and progress.
The above is an example of an intermediate undulating
periodisation programme; intensity on the vertical axis and time
(denoted in weeks) along the horizontal axis.
It should be noted however that any ‘smart’ periodised training
programme will incorporate some form of each type of periodisation.

It’s important to not just think of periodisation in these structured

constructs, but to employ elements of each one to ensure you
progress regularly.

This includes improving your weak points and employing speed,

strength and power work that has consistent carryover.