So I wasn’t planning on doing two workout posts in a row but I’m in week #2 of my new program and I’m too excited about it not to share! Plus its almost April and I haven’t posted anything this month, so…. My trainer pointed me to a blog on Daily Undulating Periodization as a follow-up to my last program where I was really focused on function and endurance. I took one read and knew this was going to totally rock! I’ve never done anything quite like this before; as mentioned before I spent a ton of time with body part split workouts, then my trainer got me all into endurance and upper/lower splits starting last summer but never full body only 3 heavy days per week. It took us a few weeks of ‘trial and error tweaking’ to get this just right for me, if you comment with your email address I’d be happy to send an Excel spreadsheet where you can fill in your desired sets, reps, exercises and it will fill in the week by week numbers for you.
Beyond re-introducing some rest between sets in my workouts, what I really like about this so far is the systematic and precise weekly weight increases (yeah, I’m using 2.5 lb weights as needed, ugh). This is true progressive overload. OK, enough introduction – here is the whole thing. It does take up more time than any of my previous workouts but this is a six week commitment and then onto another theme! Note: Group Personal Training (GPT) is a 45 min interval training body weight P90X style class, I do the classes called Essentials and Force.
My Daily Undulating Periodization Workout:
|
Strength |
Power |
Hyper |
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|
5×5 |
5×3 |
4×8 |
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|
80% |
90% |
70% |
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|
Exercise |
1RM |
Strength |
Power |
Hyper |
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|
Back Squat |
275 |
220 |
250 |
195 |
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|
Incline Bench |
275 |
220 |
250 |
195 |
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|
Deadlift |
335 |
270 |
300 |
235 |
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|
Cable Rows |
220 |
175 |
200 |
155 |
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|
Seated Military |
225 |
180 |
205 |
160 |
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|
Leg Press |
675 |
540 |
610 |
475 |
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|
Mon: Upper Strength, Lower Power, 30 min misc core |
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|
week 1 |
week 2 |
week 3 |
week 4 |
week 5 |
week 6 |
|
|
Back Squat |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
|
Deadlift |
5x3x300 |
5x3x300 |
5x3x300 |
5x3x300 |
5x3x300 |
5x3x300 |
|
Leg Press |
5x3x610 |
5x3x610 |
5x3x610 |
5x3x610 |
5x3x610 |
5x3x610 |
|
Incline Bench |
5x5x220 |
5x5x225 |
5x5x230 |
5x5x235 |
5x5x240 |
5x5x245 |
|
Cable Rows |
5x5x175 |
5x5x180 |
5x5x185 |
5x5x190 |
5x5x195 |
5x5x200 |
|
Seated Military |
5x5x180 |
5x5x185 |
5x5x190 |
5x5x195 |
5x5x200 |
5x5x205 |
|
Tue: GPT + Cardio (or stretch) |
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|
Wed: Upper Power, Lower Strength, 30 min misc core |
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|
week 1 |
week 2 |
week 3 |
week 4 |
week 5 |
week 6 |
|
|
Back Squat |
5x5x220 |
5x5x225 |
5x5x230 |
5x5x235 |
5x5x240 |
5x5x245 |
|
Deadlift |
5x5x270 |
5x5x275 |
5x5x280 |
5x5x285 |
5x5x290 |
5x5x295 |
|
Leg Press |
5x5x540 |
5x5x545 |
5x5x550 |
5x5x555 |
5x5x560 |
5x5x540 |
|
Incline Bench |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
5x3x250 |
|
Cable Rows |
5x3x200 |
5x3x200 |
5x3x200 |
5x3x200 |
5x3x200 |
5x3x200 |
|
Seated Military |
5x3x205 |
5x3x205 |
5x3x205 |
5x3x205 |
5x3x205 |
5x3x205 |
|
Thu: GPT + wildcard workout |
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|
Fri: Upper Hyper, Lower Hyper, 30 min misc core |
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|
week 1 |
week 2 |
week 3 |
week 4 |
week 5 |
week 6 |
|
|
Back Squat |
4x8x195 |
4x8x200 |
4x8x205 |
4x8x210 |
4x8x215 |
4x8x220 |
|
Deadlift |
4x8x235 |
4x8x240 |
4x8x245 |
4x8x250 |
4x8x255 |
4x8x260 |
|
Leg Press |
4x8x475 |
4x8x480 |
4x8x485 |
4x8x490 |
4x8x495 |
4x8x500 |
|
Incline Bench |
4x8x195 |
4x8x200 |
4x8x205 |
4x8x210 |
4x8x215 |
4x8x220 |
|
Cable Rows |
4x8x155 |
4x8x160 |
4x8x165 |
4x8x170 |
4x8x175 |
4x8x180 |
|
Seated Military |
4x8x160 |
4x8x165 |
4x8x170 |
4x8x175 |
4x8x180 |
4x8x185 |
|
Sat: Assistance work |
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|
-Reverse grip pull down 4 x 10 |
-Reverse Fly 4 x 10 |
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|
-Tricep press 4 x 10 |
-Leg Curl 4 x 10 |
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|
-Rope Curl/Push 4 x 10 |
-Good Morning 3 x 15 |
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OK, I just finished this… it was tough but awesome! These are pretty crazy results I think for just 6 weeks…
Here are my results:
Back Squat: up 40% to 385
Incline Bench: same 1RM at 275 but way easier
Deadlift: up 21% to 405
Cable Rows: up 20% to 265
Seated Military: up 5% to 235
Leg Press: up 13% to 765