5 Day DUP Program: Daily Undulating Periodization
5 Day DUP Program: Daily Undulating Periodization
At a high level, the 5 day DUP program takes the you through hypertrophy, strength, and power phases by utilizing a 5 day training session split per week. The 5 Day DUP program involves alternating exercise selection, volume, and intensity depending on the phase of the program.
In this article, we’ll take you through the 5 day DUP program and an example of what a Daily Udulating Periodization looks like.
Below, we’ll talk about what a 5 Day DUP Progam is – but if you already know, then feel free to skip that section and jump straight onto our examples.
What is a 5 Day DUP Program?
A 5 Day DUP Program, is a Daily Undulating Periodization program.
In short that means the following, it is a daily training session over a 5 day period that you decrease and increase intensity to over time, you also structure this intensity volume, and frequency to tailor a desired result.
Instead of going through phases where you would spend months building strength, then more focusing on muscle size and hypertrophy and then finally finishing with a cut that lasts a month or two – combines all those training measures into the same routine.
Some days you will be training for explosive power, other for muscle growth, and others for additional strength and endurance.
The advantage of this is that the changing intensity allows for more efficient recovery, as well as being able to add more volume and training frequency to your routine.
It can also help to conquer plateaus by efficiently managing to perform a weight overload without putting too much pressure and stress on your body.
Some argue this is much more effective than just going all out one day, recovering the next, going all out the day after and so on.
You can even take this further by running microcycles. For example for weeks 1 and 2, you’re running purely 3 sets of 10-12 reps on everything as a hypertrophy phase. Weeks 3-4 you’re building power doing 5 sets of 4-6 reps on a much heavier weight. Then in weeks 5-6 you go middle of the road with 4 sets of 8-10 reps on your routine.
Every time you refresh the whole 6 week cycle, you come back at a slightly heavier weight. This allows you to keep growing in all areas with minimum recovery needed.
What is a good example of a 5 Day DUP Program?
A good example of a beginner 5 day DUP program would be as follows:
- Day 1: Upper Body | Hypertrophy Session
- Day 2: Legs | Strength Session
- Day 3: Full Body | Explosive Power Session
- Day 4: Upper Body | Strength Session
- Day 5: Legs | Hypertrophy Session
As to what that translates to, here’s the type of set and rep range you should be using for those sessions:
- Hypertrophy: 4 sets of 10 – 12 Reps
- Strength: 4 sets of 6 – 8 Reps
- Power: 6 sets of 3 – 5 Reps
In terms of the exercises to use, you can rely on a lot of your usual routine if you’re struggling in a plateau, however we heavily advise that you add the big 3 in there if you’re not already (bench press, squat and deadlift).
5 Day DUP Program: What do you need to know?
A lot what needs to be said, has already been mentioned in the above sections. However, we would say that if you’re curious about it, and you’re struggling in a plateau, it might be worth a try.
By doing some days intense, some days light and some days middle of the road, you can give your body more of a chance to recover from some of your more vicious sessions, whiles till being able to keep the volume high enough that you’re overloading your body to help it adapt and grow.
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Paul Pardner is the editor of Bench-Press.net. He is obsessed with lifting weights, and the science of muscle building. Whenever he’s not in the gym attempting to maximize his bench press, he’s online looking for the best ways to optimize his body, strength and overall results.