DUP (Daily Undulating Periodisation) – 6 Week Plan

Description

What’s included

You will receive 3 downloadable files

1) DUP Introduction
This explains a little about the training plan and who it’s designed for.

2) DUP Supplementary Information
This defines the various terminology used in the training plan, as well as explaining the science and benefits behind the particular training method. There are a number of FAQs included in this to help answer any questions that you may have about the training plan.

3) DUP 6 Week Training Plan
The plan itself. As well as outlining the exercises, sets, reps and rest times, it features a 1 Rep Max calculator to allow you to work out the optimal weight to use during each session, including your warmup. This training programme can be used alongside the supplementary information to help you better understand the training method and help you get the most out of the plan.

Disclaimer: This plan is designed for people with good gym training knowledge and experience. To help avoid injury, do not try any exercises/actions that you do not feel comfortable performing. If in doubt, please seek advice from a qualified personal trainer.

Delivery: Once you have completed your purchase, you will receive your items via email and be able to download them to your devices. Maximum of 3 downloads per purchase. Your download link may expire after 12 months of purchase date.

Refunds: Unfortunately, refunds are unavailable with this product.

FAQs

My work and social schedule don’t allow me to workout on the same days every week. Does this matter?
With this particular training method, and to get the most out of the plan, you should train every other day. If you don’t stick to that schedule then you may not see as much of an improvement as you could. That being said, as long as you aren’t under or over-resting, you are likely to still see good results, so just try and keep up with the programme as much as you can.

How long until I see results?
Using this programme, you should see minor strength results within 2 weeks in your 4 lifts. And by the end of the 6 weeks you should see a significant increase in strength. 

What dieting method do you recommend with this programme?
I would recommend that you don’t try losing weight on this programme. You should either be in a maintenance phase of dieting or a bulking phase. Otherwise you will not see the best strength results. If you are in a particularly low calorie deficit you may even get weaker. 

What should I do after I finish the programme?
I would recommend a week de-load. For this de-load I would advise 3 days a week training, but only doing your warm up sets.

What is a de-load and why is it necessary?
Your de-load is a way of allowing your body to recover, by reducing either intensity, volume, or all three. Given that the training system is only 3 days a week I would recommend you don’t reduce frequency. Decreasing volume or intensity or both are all perfectly valid though.