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This is Week 1 of the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~3 RIR (Reps in Reserve).
Add weight or reps week to week so that you end up at 0-1 RIR in the week prior to DELOAD week.
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
For the REPEATING MOVEMENTS:
The goal is to complete all sets with same weight, starting in week 1.
The following week, increase weight on any set that “tops out” the rep range
Example (5-8 Rep Range)
Week 1 = 100×8-7-6
Week 2 = 105×8, 100×8-7
Week 3 = 110×7, 105×8-6
Week 4 = 110×8-7, 105×7
Read the blog all about Progression and Overload
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Alternating Front-Rack Reverse Lunge
Build up to challenging set of 8-12 Reps (4-6 per leg)
Then complete 2 x 12-16 with 20-25% less
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D. Superset x 3 sets each:
Barbell Hip Thrust x 8-12 Reps (Increase weight each set)
Weighted Plank x 30 seconds (decrease weight each set)
Rest 2 min
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E. Superset x 1-2 sets each:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Rest 2-3 min
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Alternating One-Arm DB Overhead Press
Build to a tough set of 8-12 Reps (4-6 per arm, alternating)
Then complete 1 x 12-16 (6-8/arm) at reduced weight
+ Superset this final set with:
Seated DB Lateral Raise x 8-15 Reps
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D. Alternate Movements x 2 “work sets”
For each; build quickly to challenging set of 5-8 Reps
Then complete 8-10 Reps at a reduced weight/difficulty
Dips OR Narrow-Grip Push-ups (elevate hands to scale movement)
Rest 2-3 min
Standing Barbell Curls
Rest 2-3 min
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E. Face-Down Rear Delt Sweeps
3 x 15-20 Reps (light weight; 45-60 sec b/w sets)
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Hip Banded DB RDL
Rest 1-2 min
Foam Roller/Slider DB Hack Squats OR Landmine Hack Squat
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
REPS LISTED ARE TOTAL (so 24-30 reps = 12-15 per leg, alternating)
With the weight established on deload week, complete as follows:
One Top Feeder set of 24-30 steps unbroken
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
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C. Gliding Ring Leg Curls (or other “leg curl” variation of choice)
With the difficulty level established on deload week, complete as follows:
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add weight to all sets the following week
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D. Alternate Movements x 3 sets each:
BW Leg Extensions (weighted as needed) OR Sissy Squats (two options below) x 10-20 Reps
Rest 1-2 min
Hanging Knee Raises (weighted as feasible) x 10-15 Reps
Rest 1-2 min
Hand-Supported Sissy Squats (weighted as feasible)
Wall-Supported Sissy Squats (scaled)
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E. Reverse Crunches
AMRAP 1 min (Rest 1 min) Repeat AMRAP 1 min
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns (Banded)
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Alternate Movements x Reps 25-20-15-10-5
Start with a weight for 25 reps unbroken and keep same weight for all sets
Rest only as long as needed to ensure quality/unbroken sets
DB Spider Curls
Incline EZ or Barbell Tricep Extensions
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D. Prone DB Face Pulls
2 x 15-25 Reps
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Day 6 – OPTIONAL Conditioning Day
A. Running Intervals x 4 Rounds:
Each round is 5 min long as described below
***Walk 5-10 min BEFORE AND AFTER the 4-Round sequence
RPE = Rate of Perceived Exertion
RPE is an entirely individual assessment of effort level
Walk 1 min @ Brisk Pace
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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B. EMOM x 10 min (alternating):
4-6 Reps Burpee Box Jumps (high box, step down)
8-16 Reps V-ups OR Clamshell Crunches (with or without ball between legs)
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Day 7 – REST DAY
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