01+The+DUP+Method+Main+Manual+FINAL

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The DUP Method

Main Manual

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The DUP Method

recording, or by any information storage or retrieval system, without the prior written permission of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000.

ISBN‐13 (paperback): XXXXXXXXXXXXX ISBN‐10 (paperback): XXXXXXXXXX ISBN‐13 (electronic): XXXXXXXXXXXXX ISBN‐10 (electronic): XXXXXXXXXX

Trademarked names may appear in this book. Rather than using a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.

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Disclaimer

The information presented in this program is for informational purposes only and should not replace advice from a licensed medical professional. Consult with your physician before starting an exercise program. This program is designed for

healthy individuals 18 years and older, and is meant for educational purposes only. All forms of exercise present risk. Do not take risks beyond your

experience.

If you are currently taking medication, are obese, diabetic, or have any serious illness, consult with your physician before starting any exercise and nutrition program, including this one. Jason Maxwell does not assume liability for any injury, personal loss, or illness caused by the use of this information.

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Week 3, Day 1: ... 40 Week 3, Day 2: ... 40 Hypertrophy‐Specific DUP ... 41

4‐Days Per Week ... 42

3‐Days Per Week ... 42

Session 1 ... 44

Session 2 ... 44

DUP for Beat‐Up Lifters ... 45

Squat Substitutions ... 45

Deadlift Substitutions... 45

Bench Substitutions ... 46

Sample Program for Beat‐Up Lifters ... 46

Day 1 ... 47

Day 2 ... 48

Day 3 ... 49

Progressing and Moving from Cycle to Cycle ... 50

Deloading ... 50

Day 1: ... 52

Day 2: ... 52

Day 3: ... 52

Moving from Cycle to Cycle ... 53

Increasing Your Maxes ... 54

The Wrap Up ... 56

Where to go from here ... 57

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Introduction

DUP stands for Daily Undulating Periodization.

Quite simply, it’s a method of training that will get you strong as hell.

Want to get an insane squat, heavy‐ass deadlift, and boost your bench through the roof? Then DUP is for you.

Want to build muscle?

No problem. We’ve got you covered there, too.

For old school bodybuilders used to training each muscle group just once a week, DUP flies in the face of everything you may have been told in the past.

Don’t let that put you off, though.

Scientifically, DUP works. There’s no doubt about it. And in practice?

Well, with professional powerlifters and bodybuilders like Layne Norton, Ryan Doris, and Paul Revelia jumping both feet first into DUP, it’s safe to say it has some backing. These guys certainly aren’t lacking in the size department. The beauty of DUP is that it can be tailored to any schedule and any goals. In fact, we’ve got several versions of the DUP program just in this one book. You get:

● The “Optimal” Template for guys who can train 5 times per week

● The 4 days per week routine

● A busy guy’s guide to DUP with just 3 sessions

● DUP for beat‐up lifters

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That should be more than enough to keep even the most seasoned lifter going for a while.

Without further ado, let’s get going.

What is DUP?

The easiest way to explain exactly DUP is to break it down into its specific components:

D- Daily

The way you train (i.e. the exercises, sets, reps and loading) from session to

session. You’ll never do the same workout twice in the same week, or in the same training block.

U – Undulating

This refers to the mode of periodization you’ll use. You might be familiar with linear periodization.

Linear periodization might involve performing an exercise once a week. For

instance, you might always bench press on Mondays. For 4 weeks, you’d do 3 sets of 10. The next 4 weeks could be 4 sets of 6, and your third block might be 5 sets of 3, before you go back to 3 sets of 10 in the fourth block.

You’ll get stronger week to week, but once you switch to your next block, any gains from the previous one can be quickly lost.

Undulating periodization allows you to vary the loads and rep ranges within a given week or a given block.

Say you were to train your bench press twice a week – on a Monday and a Thursday. You might do 3 sets of 10 on Monday, then perform 5 sets of 3 on

Thursday. You’d get sustained benefits from the higher‐rep hypertrophy work and the lower‐rep strength sessions.

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Alternatively, this undulation doesn’t have to take place in the same week and would even work training a lift just once a week. An example (using the bench press again) would be:

Week 1 – 5 sets of 6 reps Week 2 – 4 sets of 10 reps Week 3 – 3 sets of 12 reps

Week 4 – Back to 5 sets of 6 reps

When comparing linear and undulating periodization, research shows that undulating routines can potentially lead to more than double the strength increases that linear programs provide.1

P – Periodization

Periodization simply means that your workouts are pre‐planned and you have a clear vision of where you’re headed.

The huge failure of bodybuilding programs from magazines and the Internet is that they’re simply a list of exercises, sometimes with sets and reps.

This gives no guide for progression, deloading or what to do when you hit a plateau. And you WILL hit a plateau.

By periodizing your routine, you break your training into blocks.

This allows you to vary the intensity of each block, peak for competitions, take a deload when you’re feeling beaten up and constantly progress 52 weeks of the year.

Without knowing it, you’ve probably been employing some of these concepts in your workouts already.

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Plateaus in muscle growth and strength gains are a thing of the past, and whether you’re a competitive powerlifter, bodybuilder or just a gym rat who wants to get freakishly strong, DUP is the program for you.

References

1. http://www.fmh.utl.pt/agon/cpfmh/docs/documentos/recursos/110/A%20Comparison

%20of%20Linear%20and%20Daily%20Undulating%20Periodized%20Programs%20with% 20Equated%20Volume%20and%20Intensity%20of%20Training.pdf

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FAQ

FAQ sections usually go at the end of books and are often a half‐hearted attempt to answer any questions the author failed to address in the text.

With this product, however, it’s important to get your head into the DUP mindset straight away and iron out any concerns you may have. Hence, you should give this a read before we get into the programs.

If you’re already a seasoned vet with DUP routines and you purchased this with the intent of getting some new ideas for your training, it’s probably still worth reading this, just to reinforce your own knowledge.

If you really want to just get started lifting some heavy stuff, I completely

understand (I’d be the same way!). Just skip ahead to the workouts and flip back here if there’s anything you’re unsure of.

Q. Does DUP work?

Great question to start with. I’ll be 100% honest here… YES.

No question about it. DUP works.

Whether it’s strength or size you’re after (or a combination), DUP is highly effective.

I could give anecdotal evidence and explain all the theories as to why it works (which I will below), but I’m a science guy. To really test whether something

works or not, you need to try it under controlled conditions for a sustained period of time, with no variables getting in the way.

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“Making program alterations on a daily basis was more effective in eliciting strength gains than doing so every 4 weeks.” 1

Prestes et. al found undulating periodization superior to linear periodization, and that daily undulation was more effective than weekly2_{, while Dr. Mike Zourdos} wrote his whole PhD on the benefits of DUP vs. traditional weight training.3 Willoughby et. al also showed superior strength gains from undulating periodization.4

Q. Doesn’t training a muscle more than once a week lead to

overtraining?

No.

Quite the opposite, in fact.

One of the most critical components in building muscle mass is muscle protein synthesis (MPS).

This is the rate at which your muscles uptake protein and, in essence, how effectively they grow.

About 4 hours after a workout, MPS rises to 150% of its normal resting level. 24 hours post‐workout, it’s still at 109%. Good times.

Unfortunately, after 36 hours, MPS is back to only 14% above baseline, and it returns to normal soon after.5

Therefore, by only training once a week (or even twice a week) you’re leaving a whole lot of increased MPS potential on the table. This is not a wise move if you’re after increased size.

Have you heard the phrase “strength is a skill”?

Essentially, this means that to get good at something, you have to do it a lot. It’s no good wanting your squat to go up and only squatting once a week. Your muscles, joints, and nervous system don’t get adequate stimulus to learn the

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movement. Sure, you might feel sore training a lift more than once a week if you’re not used to it, but that leads us on nicely to our next point…

You don’t actually have to train everything twice a week with DUP. You can (and we recommend it), but training just once a week is certainly an option.

Q. But I get sore training twice a week...

You get sore training twice a week because you’re not used to training twice a week.

It’s like anything – your body adapts to it given time. Rather than just adapting, your body becomes awesome at training a muscle twice a week and reaps the benefits from added volume.

Q. Is there enough variation only using the powerlifting exercises?

Let’s clear up a myth – you don’t have to do DUP with just powerlifting exercises (squat, bench and deadlift). You could do it with overhead presses, barbell rows – hell, even seated calf raises and rear delt flys, if you want.

That being said, compound moves like the powerlifts give you more bang for your buck.

They hit more muscle groups and allow you to lift more weight. More weight = more muscle growth.

All the plans in here will revolve around the big three, but there’s no reason you can’t do front squats instead of back squats, power cleans in place of deadlifts, or military presses in place of bench. In fact, there is a program here for “beat‐up lifters” which uses different variations.

Exercise variation (i.e. constantly switching exercises) is actually one of the most overrated training variables.

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Q. How do I know I’m progressing?

Volume!

Volume is a crucial factor in hypertrophy,as demonstrated by Schoenfeld et. al (2014).6

Volume is the total workload performed: weight X reps = volume

Volume can be measured over a daily, weekly or monthly basis.

All the plans here are designed so that you gradually increase your training

volume by increasing weight, reps or sets. You won’t increase volume every single week, but each training block will have more volume than the last.

Q. Can I lose fat and train using DUP?

Yes. And you’ll get much stronger using DUP on a cutting diet than you would using bodybuilding‐style splits.

That being said, DUP is even more effective when combined with a calorie surplus or a bulking diet.

There’s more on the diet aspect in the DUP Nutrition Guide.

Q. What’s the best DUP routine?

As with so many questions in fitness, the answer is “it depends”.

There’s no single DUP training plan. Rather, DUP is a system that can be manipulated to match any goals, schedule or required modifications.

In this manual you’ll get plenty of sample routines that work, but you’ll also acquire the knowledge needed to set up your own tailored DUP template going forward.

This means that by learning the DUP principles, you’ll never have to wonder how to train ever again.

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References

1. http://www.ncbi.nlm.nih.gov/pubmed/11991778 2. file:///Users/mikesamuelspt/Downloads/Periodizacao‐Jonato‐et‐al.‐2009.pdf 3. http://www.sportsnutritionsociety.org/ArchivePDFS/ArchivePDFS‐267.pdf 4. http://books.google.co.uk/books?id=cLz_mwWQXucC&pg=PA11&lpg=PA11&dq=willoug hby+1993+periodized&source=bl&ots=gCplZ9BxxU&sig=vqGMHW_2UN0WJDINUzOY7s SyZik&hl=en&sa=X&ei=0n8tVOalBIP5O7PggfAE&ved=0CCsQ6AEwAg#v=onepage&q=will oughby%201993%20periodized&f=false 5. http://www.ncbi.nlm.nih.gov/pubmed/8563679 6. http://www.ncbi.nlm.nih.gov/pubmed/2471453

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17 Quick-Starter Theory

Before delving into the routines (don’t worry, we’re nearly there), you might find it useful to take a look at the theory behind DUP programming.

At a base level, you have four different forms of training rep ranges:

● Power

● Strength

● Hypertrophy

● Endurance

Power training typically involves very low reps (sets of 1 to 3 reps) at a heavy weight, with a focus on moving the weight as quickly and explosively as possible. Strength training takes place in the 1 to 6 rep range. This differs a little from power training, as you’ll usually use slightly heavier loads for higher reps. This means that you won’t move the weights as quickly. You’ll still be trying to

accelerate as quickly as possible, but the speed will be reduced due to the heavier loads.

Hypertrophy is your typical bodybuilding training – sets of 8 to 12 reps using moderately heavy loads and working towards fatigue or failure.

Endurance training is lighter still, with even higher rep ranges, usually in the 12 to 20 rep range.

Rep Range Load (% of 1RM) Reps per Set

Power 70‐90 1‐3

Strength 80‐95 1‐6

Hypertrophy 70‐85 6‐12

Endurance <70 12+

For your needs, we can more or less get rid of endurance training. It can have its place in a strength and muscle‐building routine, but the focus here should be on the first three – power, strength and hypertrophy.

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Each week, you’ll rotate between the three different rep ranges across your choice of exercises.

As stated, the goal is to gradually increase volume within each given rep range. For example, if you squatted 225 lbs for 4 sets of 8 reps in your hypertrophy

session in one block, the next block you’d look to get 4 sets of 9 or 5 sets of 8 with 225 lbs, or even stick with 4 sets of 8, but add 10 lbs to the bar.

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19 Picking Your Percentages

All the weights given in this manual are based off a percentage of your 1 rep maxes.

This is where a lot of guys screw up.

They think their 1 rep max is the weight they hit in competition, when the adrenaline was pumping hard and they were amped up. Or, if you’ve never competed, you might be tempted to choose the weight you got 6 months ago, that was a real grinder, and you’re not really sure if it was a full rep or not. Here’s the deal –

It’s better to start too light than too heavy.

Therefore, if you’ve tested your 1 rep maxes recently (within the last 3 months), take 90% of your best lifts and use this as your max for all the programs.

So if you hit 315 lbs on the squat a couple of months back, use around 285 lbs for your max here.

How to Find Your 1RM

Experienced lifters will likely be able to make a good guess at their 1 rep max, or might have even tested them recently. If that’s the case, go with that.

If not, here’s a quick guide to finding your max:

● Set aside a day for testing. You’ll need a good 2 hours for this, so make sure it’s a day when you’re not pressed for time.

● Ideally, you’ll test after 1 or 2 complete rest days, so your muscles are fresh. ● The order you should run them in is squat, bench press, deadlift.

● Before your session, complete a thorough general warm up to ensure your muscles are warm and limber.

● We’ll take squats as an example here, to walk through exactly how you’ll test:

● Pick a weight that’s roughly 30% of your estimated max (it’s ok to guess). If you

expect to squat 250 lbs for instance, take 70 to 80 lbs as your first set and perform 8 to 10 reps

● Add another 50% to this (taking you to around 45% of your estimated max) and

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● Jump up again (so you’re at around 60% of your predicted max) and do 5 to 6 reps.

● Another jump up in weight should take you to 70% – do a set of 3 to 5.

● Take one more weight increase up to around 80% and perform 2 reps. If you

estimated a 250‐pound 1RM, this set would be 200 lbs for 2 reps.)

● From here, you’ll switch to single reps.Perform 1 single at 90%.

● Keep putting 5 to 10 lbs on the bar and performing single reps until you reach a

weight where you feel that another increase would lead to a failed rep.

● The weight you finish on is the weight you’ll use as your 1 rep max for any DUP

program.

● You’ll need a good 3 to 4 minutes between sets once you start getting heavy and

at least 10 minutes between the different lifts, so have some fast‐digesting carbs or at least a workout drink on hand to sustain you through this lifting marathon!

The other way we’ll look at weights is as an RPE – Rate of Perceived Exertion. This refers to how tough a lift feels:

RPE 10 = All‐out maximum effort. This is a really tough rep, a true 1 rep max, but with questionable form.

RPE 9 = Almost a maximum. The form’s good, but you couldn’t get another clean rep.

RPE 8 = Good form, but very tough. You have 1, maybe 2 reps left in the tank. RPE 7 = You could do 3 more reps.

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21 The Optimal DUP Template

While there may not be a “best” DUP workout, in an ideal world where time, equipment, commitments and past injuries aren’t a factor, this is as close to as you can get.

It’s “optimal” because it trains each of the big three exercises (squat, deadlift and bench press) in the three different rep ranges and uses the overhead press and barbell row as further assistance exercises. You also get one accessory session for your “pump work” and by performing four sessions per week on the main lifts, you ensure you don’t have to be in the gym for much longer than an hour each time.

Day 1

Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Squat 5 3 80% 80% 80% Power

Bench

Press 4 4 80% + 5lbs + 5lbs Strength

Overhead

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Day 2

Weight

Deadlift 5 3 80% 80% 80% Deadlift

Squat 4 4 80% + 10lbs + 10lbs Squat

Bench

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Day 3

Weight

Bench

Press 5 3 80% 80% 80% Bench Press

Deadlift 4 8 70% + 10lbs + 10lbs Deadlift

Barbell

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Day 4

Weight

Chins/

Pulldowns 4 6 RPE 9 RPE 9 RPE 9

Dumbbell

Rows 4 8 RPE 8 RPE 8 RPE 8

Face Pulls 3 10‐15 RPE 8 RPE 8 RPE 8

Calf Raises 5 10‐12 RPE 9 RPE 9 RPE 9

Curls 4 10‐12 RPE 9 RPE 9 RPE 9

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Day 5

Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Deadlift 4 4 80% + 10lbs + 10lbs Strength

Squat 4 8 70% + 10lbs + 10lbs Hypertrophy

Overhead

Press 3 8 RPE 7 RPE 7 RPE 7 Accessory

Barbell

Row 3 8 RPE 7 RPE 7 RPE 7 Accessory

Notes:

● You can train on any days you like. During the week, you get two days rest. The program

is structured so that although you may train the same lift two days back to back, the first day of the two shouldn’t be overly taxing.

● The weight for the power exercises stays the same each week, as the focus here is on

form and explosiveness and not necessarily on shifting huge loads.

● You can see why starting lighter than you want to might be a good idea, as you add 5 lbs

to your bench press weights each week and 10 lbs to your squat and deadlift.

● The overhead presses and barbell rows are included purely as a way to increase volume

without overtaxing you. You can keep the weights the same each week or change them, depending on how you feel with the RPE.

● The same goes for the full accessory session – if you’re feeling particularly beat up, you

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Side Note: Warming Up

Warming up is something a lot of lifters struggle with – even the more experienced ones.

While there’s no need to do hours and hours of mobility work, you can’t just go straight in and lift, either.

Perform a general movement‐based warm up to get your whole body moving. The key areas most guys should focus on are the hips, knees, ankles and

shoulders.

As a quick, go‐to warm‐up with a mix of mobility, flexibility and activation, try:

● Foam roll your upper back, IT band, quads and hamstrings.

● Use a tennis ball or hockey ball to loosen tight spots in your calves, glutes and pecs. ● Perform 15‐20 reps each on:

○ Groiners, Spiderman pushups, high‐knee step‐ups, bird‐dogs, kneeling hip circles,

shoulder dislocations using a resistance band or broom handle.

● Then complete a brief activity circuit 2‐3 times, consisting of:

○ Box jumps or broad jumps for 5 reps, clap pushups for 5 reps, kettlebell swings

for 10 reps, X‐band walks for 10 steps each way.

Once you’ve run through the warm‐up (which should take around 10 minutes), start warming up for your lifts in exactly the same way as you did when testing your maxes.

Side Note 2: Sets, Reps, Rest & Workout Flow

This is something that’s too often overlooked in online workout programs, as it’s often deemed “too basic”. But it never hurts to reinforce the basics.

A rep is one movement of an exercise. So a rep on a squat involves starting in the upright position, squatting down until your hip joint is below your knee joint, then moving back up to the start.

A set is a collection of reps. So if a session reads “Squats: 5 sets of 5 reps”, you’d do 5 squats, take a break, then do 4 more sets of 5.

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performance on every single set, which may mean taking up to 5 minutes on your heaviest days.

That being said, a good guide with regard to rest is: Sets of 5 or below = 2 ½ to 4 minutes rest

Sets of 6 to 10 = 1 ½ to 2 ½ minutes rest Sets of 11 and above = 1 to 1 ½ minutes rest

Workout flow is a little trickier to address, but the best general piece of advice is to work as quickly as possible while ensuring you perform at a high intensity. You don’t want to train lazily, text, talk or take really long breaks between sets.

Likewise, if you’re barely resting at all and start to fail reps, or if you find that even your lighter sessions are feeling incredibly difficult, you might want to take a bit longer and slow things down.

What to Do Next

On completion of Week 3, you’ve got three options for how to progress. Option 1: Increase Your Training Maxes

This is the easiest and most sustainable option.

Simply add 5 lbs to your bench press working max and add 10 lbs to your squat and deadlift maxes. Then run the program again using the same sets and reps, but with added weight.

Option 2: Add Volume

A second (almost as straightforward) way to progress is to add an extra set to every exercise while keeping the weight the same.

Option 3: Deload and Test Your Maxes

If you’re relatively new to training (or strength training specifically), you will make big increases in just three weeks. This might make a deload (a light training week followed by a mock powerlifting meet) the better option. Don’t worry, we’ll tell you exactly how to do all this in the DUP Guide to Meet Prep.

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Bonus: Why 3 weeks?

A lot of guys wonder why the “optimal” template is set up for 3 weeks. It’s a valid question, and there are a number of reasons why – it’s not just randomly plucked from thin air.

The main reason is because most intermediate and advanced guys need a lighter week around once a month, meaning that smashing it hard for 3 weeks followed by 1 week of light training is optimal for strength gains without burning out. That being said, if you want to run two blocks back to back with no rest between, then 6 weeks isn’t an exorbitant amount of time to go without a break. Had we set it up as a 4‐week cycle and you decided to run two cycles consecutively, by week 8, you would be battered, bruised and probably regressing in terms of size and strength.

We’ve set up every DUP template to run for 3 weeks because it’s simply more effective. Therefore, whatever level you’re at and whatever program you choose, you’ll train hard for 3 weeks (increasing volume each week), then take the fourth week off; or, if you decide to go against the deloading principle, you’ll do 6 weeks on, 1 week off.

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29 DUP Part Deux: The 4-Day Week

Not everyone has the time or the inclination to train 5 days per week.

It doesn’t mean you don’t want to reach your goals any less, it just means that you have other stuff going on – work, wife, kids and so on.

You might not even like the gym that much and that’s cool, but if you LOVE the idea of getting big and strong, a 4‐day per week DUP is the option for you. Essentially, this is the optimal template condensed into four days:

Day 1

Weight

Squat 5 3 80% 80% 80% Power

Bench

Press 4 4 80% + 5lbs + 5lbs Strength

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Day 2

Weight

Bench

Press 5 3 80% 80% 80% Power

Deadlift 4 4 80% + 10lbs + 10lbs Strength

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Day 3

Weight

Deadlift 5 3 80% 80% 80% Power

Squat 4 4 80% + 10lbs + 10lbs Strength

Bench

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Accessory Day

Weight

Chins/ Pull‐

ups 4 5‐8 RPE 9 RPE 9 RPE 9 Accessory

Dumbbell

Rows 4 5‐8 RPE 9 RPE 9 RPE 9 Accessory

Pulldowns 3 8‐12 RPE 8 RPE 8 RPE 8 Accessory

Face Pulls 3 12‐15 RPE 8 RPE 8 RPE 8 Accessory

Calf Raises 5 10‐12 RPE 9 RPE 9 RPE 9 Accessory

Curls 4 10‐12 RPE 9 RPE 9 RPE 9 Accessory

Pushdowns 4 10‐12 RPE 9 RPE 9 RPE 9 Accessory

Lateral

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Notes:

● The only real difference between the 4‐day and 5‐day templates is that the four main lift sessions are squeezed into three days and the accessory rows and overhead presses are taken out.

● You also get a bit more upper back and shoulder volume in the accessory session as you’re not rowing and pressing in the main workouts.

● Just as before, you can train on whatever days best suit your schedule, but the 4‐day template allows you to take a day’s break between the main workouts.

● This template works well with the following schedule: train Day 1 on Monday, rest on Tuesday, perform Day 2 on Wednesday, then add in the accessory session on Thursday, rest on Friday, with Day 3 on Saturday and a rest on Sunday.

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The Busy Person’s Guide to DUP

So five sessions per week is way too much? Maybe even four is pushing it?

The wife’s annoyed at you spending so much time at the gym, and the rest of your life’s starting to suffer?

Again, that’s fine, there’s a DUP template for you, Mr. Busy.

Your workouts will be a bit longer, as we’ll try to get extra volume in, but you can handle that, right?

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Day 1

Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Squat 5 3 80% 80% 80% Power

Deadlift 4 4 80% +10 lbs +10 lbs Strength

Bench

Press 4 8 70% + 5 lbs + 5 lbs Hypertrophy

Overhead

Press 4 6‐8 RPE 9 RPE 9 RPE 9 Accessory

Chin‐ups/

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Day 2

Weight

Bench

Press 5 3 80% 80% 80% Power

Squat 4 4 80% +10 lbs +10 lbs Strength

Deadlift 4 8 70% + 10 lbs + 10 lbs Hypertrophy

Barbell

Lateral

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Day 3

Weight

Deadlift 5 3 80% 80% 80% Power

Bench

Press 4 4 80% +5 lbs +5 lbs Strength

Squat 4 8 70% + 10 lbs + 10 lbs Hypertrophy

Calf Raises 4 12‐15 RPE 9 RPE 9 RPE 9 Accessory

The beauty of this template is that you still get each of the big three in, three times per week, just using the different rep ranges.

Not only that, but you get your “fluff work” in too – the curls, the pushdowns and the raises, so your guns, delts and calves aren’t neglected.

The workouts here may take slightly longer than if you were to train four or five days per week, but you can still be in and out of the gym in 75 minutes and only need three sessions per week.

If that’s still too much though – hey, it’s understandable with today’s modern life – you can still get epic results using DUP twice a week.

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The Uber-Busy Person’s DUP Template

The difference here is that instead of working each rep range once a week (one strength, one power, one hypertrophy session) you’ll perform two sessions of each over a 3‐week period:

Week 1, Day 1:

Exercise Sets Reps Load Category

Squat 6 2 80% Power

Bench Press 4 4 80% Strength

Deadlift 4 8 70% Hypertrophy

Barbell Row 3 8 RPE 8 Accessory

Overhead

Press 3 8 RPE 8 Accessory

Pull‐down or

Pullup 3 8 RPE 8 Accessory

Week 1, Day 2:

Deadlift 6 2 80% Power

Squat 4 4 80% Strength

Bench Press 4 8 70% Hypertrophy

Overhead

Pull‐down or

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Week 2, Day 1:

Bench Press 6 2 80% Power

Deadlift 4 4 80% Strength

Squat 4 8 70% Hypertrophy

Overhead

Pull‐down or

Week 2, Day 2:

Squat 6 2 80% Power

Bench Press 4 4 80% + 5 lbs Strength

Deadlift 4 8 70% + 10lbs Hypertrophy

Overhead

Pull‐down or

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Week 3, Day 1:

Deadlift 6 2 80% Power

Squat 4 4 80% + 10 lbs Strength

Bench Press 4 8 70% + 5 lbs Hypertrophy

Overhead

Pull‐down or

Week 3, Day 2:

Bench Press 6 2 80% Power

Deadlift 4 4 80% + 10 lbs Strength

Squat 4 8 70% + 10 lbs Hypertrophy

Overhead

Pull‐down or

Although this set‐up means training less frequently than what may be considered optimal, it’s still a far superior approach to a 2‐day template on a typical

bodybuilding routine, where you may only perform an exercise once every two weeks.

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41 Hypertrophy-Specific DUP

Bodybuilders are stuck in their ways.

They still like that “train to failure, once a week” nonsense, so trying to convince Big Barry Biceps from your local spit and sawdust weights room to try a routine where he trains everything two or three times per week and only does squats and deadlifts for his lower body can be a little challenging.

Despite this degree of trepidation, bodybuilders, no matter how experienced, fare fantastically well with DUP.

Often the increase in training frequency alone is enough to ignite new size and strength gains.

Any of the DUP templates will provide this, but that’s not to say they’re necessarily the “best” options if hypertrophy is your number one goal.

There’s one very simple way you can make daily undulating periodization more suited to hypertrophy, and that’s by changing how often you work in different rep ranges.

Remember we had our three rep ranges – power, strength and hypertrophy. Now, power training can definitely aid muscle growth and there’s no doubt that getting stronger with strength training will also bring about size increases, but as suggested by the name, if you want to increase muscular hypertrophy, then hypertrophy‐specific training is the best of the three.

Hypertrophy training typically involves training in the 8 to 12 rep range, using slightly less weight than you would in a strength workout.

In fact, it’s what you’ve probably read about in most bodybuilding magazines. In nearly every edition, you’ll see “use a moderate load for 3 to 4 sets of 8 to 12 reps, stopping just shy of failure” mentioned at least once.

While there is more to it than that (much more, in fact), that is the basic premise of hypertrophy.

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So how can we make a DUP block more suited to hypertrophy training? The answer – switch up how often you work in the hypertrophy rep range. This can be done using any of the above templates, but here’s an idea of what it might look like using a 3‐day and 4‐day structure:

4-Days Per Week

Week Day 1 Day 2 Day 3 Day 4

1 Power Hypertrophy Strength Hypertrophy

3-Days Per Week

Week Day 1 Day 2 Day 3

1 Power Hypertrophy Strength

2 Hypertrophy Power Hypertrophy

3 Strength Hypertrophy Power

4 Hypertrophy Strength Hypertrophy

The above could be applied to a single exercise, or to every exercise.

For instance, if you wanted to perform your squats, deadlifts and bench presses all in the same rep ranges every session, this would be easy to plan.

Using the 4‐day set up, you’d simple make Day 1 your power day for squats, deadlifts and bench presses, Day 2 your hypertrophy day for all three, Day 3 your strength day for all three, and so on.

However, if you wanted to get really fancy, you could train each exercise for a different rep range every day.

This is not recommended if you already struggle to keep tabs on what you’re supposed to be doing every day, but if you’re organised and find that some

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Week Day 1 Day 2 Day 3 Day 4

1 ‐ Power squat ‐ Strength Bench ‐ Hypertrophy Deadlift ‐ Power Bench ‐ Strength Deadlift ‐ Hypertrophy Squat ‐ Power Deadlift ‐Strength Squat ‐ Hypertrophy Bench ‐ Power squat ‐ Strength Bench ‐ Hypertrophy Deadlift 2 ‐ Power Bench ‐ Strength Deadlift ‐ Hypertrophy Squat ‐ Power Deadlift ‐Strength Squat ‐ Hypertrophy Bench ‐ Power squat ‐ Strength Bench ‐ Hypertrophy Deadlift ‐ Power Bench ‐ Strength Deadlift ‐ Hypertrophy Squat 3 ‐ Power Deadlift ‐Strength Squat ‐ Hypertrophy Bench ‐ Power squat ‐ Strength Bench ‐ Hypertrophy Deadlift ‐ Power Bench ‐ Strength Deadlift ‐ Hypertrophy Squat ‐ Power Deadlift ‐Strength Squat ‐ Hypertrophy Bench

Another, potentially more “interesting” way to increase hypertrophy is to add more fluff work.

What do we mean by “fluff work”?

Essentially it’s hitting those bodybuilder muscles – the ones that powerlifters mock, but secretly love – the biceps, traps, calves and so forth.

A super‐simple way to do this is to add an extra accessory session each week. When doing this, a great way to go about it is to change the exercises and/or the sets and reps for each accessory session.

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Session 1

Exercise Sets Reps

Chin‐ups/ Pull‐downs 5 6‐8

Row variation 5 6‐8

Lateral Raise 4 8‐10

Calf Raise variation 4 6‐8

Curls 4 8‐10

Pushdowns 4 8‐10

Session 2

Exercise Sets Reps

Chin‐ups/ Pull‐downs 4 10‐12

Row variation 4 10‐12

Lateral Raise 3 12‐15

Calf Raise variation 3 12‐15

Curls 3 12‐15

Pushdowns 3 12‐15

These numbers are not set in stone, they just demonstrate how you could vary the loads and rep ranges each session.

Day 1 could be 4 sets of 5 on everything, or 6 sets of 10, while Day 2 could be 2 sets of 15 or 3 sets of 20. In reality, it doesn’t matter too much, it’s simply a way of working through different ranges.

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45 DUP for Beat-Up Lifters

So your knees aren’t what they used to be?

Your shoulders don’t like bench pressing, your hips creak from time to time, and deadlifts are out due to a old lower‐back injury?

Don’t worry, DUP doesn’t discriminate.

All you need to do is tweak your exercise selection to suit what you can and can’t do.

As far as exercise rotation goes, here are the best substitutes for those who live with typical injuries and can’t perform regular squats, deadlifts and bench presses:

Squat Substitutions

● Safety bar or cambered bar squats –

These are your best bet if an upper‐body injury keeps you from holding the bar when back squatting.

● High bar Olympic squats –

Make these your go‐to if you can squat, but can’t assume a low bar position.

● Box squats or pin squats –

These work if you can’t achieve full depth on a back squat.

● Front Squats –

Lots of lifters find their lower back takes over when back squatting. If this happens for you, go with front squats instead, as they keep you in a much more upright position.

Deadlift Substitutions

● Sumo Deadlifts –

These are still a competition‐legal form of deadlifting, and you may already use a sumo stance anyway. If not, give it a go – you get less lower‐back involvement and more from your glutes and hamstrings.

● Block Pulls –

Can’t pull from the floor? Go with blocks or do them with the barbell on pins, anywhere from 2 to 6 inches off the floor.

● Paused Deadlifts –

If you’re worried about going too heavy and risking your back, do paused deadlifts where you make the initial pull, then pause with the bar at mid‐shin level for 1 to 2 seconds, then finish the movement.

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● Deficit Deadlifts –

Performed standing on a 1 to 3 inch platform and used for the same reasons as paused deadlifts.

● Trap Bar Deadlifts –

This is the deadlift equivalent of front squats. This is a much more quad‐dominant

movement – using the trap bar keeps you in a more upright position and allows you to

keep a neutral spine easier.

Bench Substitutions

● Swiss Bar Presses –

The Swiss bar (often called a football bar) has neutral handles, which can often be a more comfortable position for your shoulders.

● Board Presses –

Need to reduce the range of motion on your bench presses, perhaps due to a previous pec or shoulder injury? Go with board presses. Get a 1, 2 or 3‐inch board and have a partner hold it on your chest when you bench, or secure it around your torso with a resistance band if you train on your own.

● Incline or Decline Presses –

There’s no particular reason why these might benefit you or prevent the reoccurrence of an injury, but some lifters just fare better with them.

● Dumbbell Bench Presses –

These work okay, but there are two issues: working out your one rep max is difficult and if you train on your own, getting the dumbbells into position on your heavier days will be a struggle.

● Weighted Pushups –

I’ve had these recommended to me before and they certainly can work, but like dumbbell presses, they probably aren’t the best alternative. You need to factor your body weight into the equation every time you train, and loading can be problematic.

Sample Program for Beat-Up Lifters

This really is as simple as taking any of the previous templates and altering them to fit your needs.

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Day 1

Weight

Front Squat 5 3 80% 80% 80% Power 3” Block Pull 4 4 80% +10 lbs +10 lbs Strength Swiss Bar Press 4 8 70% + 5 lbs + 5 lbs Hypertrophy Overhead

Press 4 6‐8 RPE 9 RPE 9 RPE 9 Accessory

Chin‐ups/

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Day 2

Weight

Swiss Bar Press 5 3 80% 80% 80% Power Front Squat 4 4 80% +10 lbs +10 lbs Strength 3” Block Pull 4 8 70% + 10 lbs + 10 lbs Hypertrophy Barbell

Lateral

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Day 3

Weight

3” Block Pull 5 3 80% 80% 80% Power Swiss Bar Press 4 4 80% +5 lbs +5 lbs Strength Front Squat 4 8 70% + 10 lbs + 10 lbs Hypertrophy

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Progressing and Moving from Cycle to Cycle

I’ll level with you here – there’s no precise reason why each routine is set up for three weeks. Scientifically, this doesn’t come across as any better than a 2‐week, 4‐week or 6‐week cycle.

Anecdotally, however, three weeks works tremendously well. Why?

Over the course of three weeks, you’ll be able to add weight to the bar (as seen in the 5‐lb jumps for the bench press and the 10‐lb jumps for the deadlift) without your sets and reps dropping.

However, Week 4 is where you can start to feel a little beat up.

Your technique may be slightly off, you feel more sore and fatigued than you’d like, you have the odd session that just doesn’t go as planned, and if worst comes to the worst, you start missing reps.

Some folks will find they can train for more than three weeks, but the longer you train, the heavier your maxes will be, the more volume you’ll perform in your workouts, and the more you’ll need a break after three weeks.

Thing is though, we’re not going to take a break. We’re going to deload.

Deloading

Aside from over‐reaching or getting injured, taking a whole week off from lifting is one of the worst things you can do for your size and strength gains.

Your body likes consistency and it gets into a rhythm by lifting frequently. The trouble is, you just can’t maintain an extremely high level of performance

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If you were also lucky enough to get your hands on the DUP Accelerator Manual, you’ll see how deloads are built in to enable you to keep progressing while giving yourself some much‐needed recovery.

Too many guys completely screw up their progress and take huge steps backwards by taking a whole week off or not structuring a deload correctly. Here’s where you learn the ins and outs of deloading.

The principle is to lift light enough that your nervous system, your muscles and your joints get a break, but not so light that your body “forgets” how to lift. Depending on what DUP template you’ve been following, you won’t be lifting quite as frequently during a deload and it’s recommended that you just rest on your non‐lifting days.

Don’t try to throw in any wacky cardio. Don’t experiment with new exercises. Just stick to the plan.

Oh, and keep your nutrition on point, too – you might be taking training a little easier, but you need good nutrition to aid recovery, so treat it as you would a regular training week.

Deloading is remarkably simple. Here’s what you’ll do:

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Day 1:

Exercise Sets Reps Load

Squat 5 5 70%

Deadlift 5 5 70%

Bench Press 5 5 70%

Day 2:

Squat 3 8 60%

Deadlift 3 8 60%

Bench Press 3 8 60%

Day 3:

Chin‐ups/

Pulldowns 3 8 RPE 7

Overhead Press 3 8 RPE 7

Row Variation 3 8 RPE 7

Curls 2 10‐15 RPE 8

Pushdowns 2 10‐15 RPE 8

Calf Raises 2 10‐15 RPE 8

If you can only make it to the gym twice, that’s cool. You’re probably better off doing two sessions of the big three and skipping the accessory workout, or adding a few accessory exercises into your two main workouts.

When deloading, it’s vital you leave your ego at the door. Think long‐term progress, not short‐term training effects.

The only reason to skip a deload week is if you absolutely aced your last three weeks of training, so much so that it almost felt too easy. In that case, you just need to continue following the program as detailed below.

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Moving from Cycle to Cycle

Ever heard that phrase “If it ain’t broke, don’t fix it”?

Never has this been more appropriate than with weight training. Listen.

DUP works.

It works seriously well.

It might be basic, but basic is usually best and, provided you set your maxes correctly, you should feel on top of the world with your training and be ready to go ahead with exactly the same template (with a few minor alterations).

Exercise variation and randomly switching movements to create “muscle confusion” is one of the most backward concepts in the training industry. Constantly switching what you’re doing can only ever lead to a lack of gains and poor results. This approach might make you feel more sore, but soreness does not directly equate to progress.

Therefore, if you enjoyed your last cycle and got good results, take your deload week and then repeat the same workout.

Well, not the EXACT same – you need to change it slightly, and that change comes in the form of loading.

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Increasing Your Maxes

Nine out of 10 people will do best simply by adding 5 lbs to their bench press training max and 10 lbs to their squat and deadlift maxes, then working out the correct percentages.

For example, if you used 225 lbs for your bench max, 275 lbs for your squat and 315 lbs for your deadlift the first time around, your new training maxes for cycle two will be 230 lbs for your bench, 280 lbs for your squat and 320 lbs for your deadlift.

However, there are certain caveats to this.

If you missed any reps on a particular exercise in your first block, keep your training max the same.

For instance, if you followed the plan but only hit 2 sets of 8, a set of 7 and a set of 6 on your bench press in Week 3, then a better option is to keep your bench max the same but aim to nail all those reps on Week 3 the next time around. If you seriously bombed and missed reps in Week 2 (or even Week 1), then you probably set your maxes too high and should lower them by 10 to 20% and repeat the cycle.

On the other end of the spectrum, if your first three weeks were just too damn easy, you’re going to need to go heavier than the suggested 5 and 10‐lb increases. How much heavier?

It depends.

If you’d rate the difficulty level of most of Week 3’s sessions as a 7 or 8 out of 10, add 20 lbs to your squat and deadlift training maxes and add 10 lbs to your bench press max.

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Once again, keeping a level head is vital – do not let your ego get the better of you. You don’t want to miss reps at all.

So set your new maxes and run the last cycle again.

Alternatively, if you’re itching for a change, why not try a different template? You might get some more time freed up and decide to go from four days per week to five.

You might decide you want to specialise in a lift (as per the workouts in the

Specialisation Manual) or you may even decide to peak for a meet. Whatever you decide, there’s a DUP program that’s right for you.

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The Wrap Up

How does that feel?

You now have a plethora of DUP programs at your fingertips. So many, in fact, that you’ll never run out of routines to try.

Forget all the nonsense about muscle confusion and needing to completely overhaul your routine every 4 weeks – you could stick to DUP for the rest of your training days and continue to get bigger, stronger and not have to worry about needlessly cycling from workout to workout, wondering what the heck you’re going to do next.

The important thing to remember is that DUP is not a specific program, nor is it even a series of programs.

It’s simply a method of undulating periodization and loading throughout a training block.

Say that you really hate back squats, have no interest in powerlifting and would rather do front squats.

That’s not a problem at all.

Just pick any routine here, and substitute out back squats for front squats. Or safety bar squats.

Or paused squats. Or pin squats. The choice is yours.

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Okay, you wouldn’t get as much bang for your buck and testing your leg press max to figure out percentages wouldn’t be the best idea in the world, but the theory would still apply.

Likewise, you needn’t stick with the exact set and rep lists here, or even the percentages.

You might know that due to your biomechanics and muscle fibre type, 4 sets of 4 reps at 80% on your deadlift would be seriously tough, and that come the third week of a cycle, you’d be using bad form or even failing reps.

No problem – just start at 75%.

Similarly, more experienced lifters may be able to increase weights from week to week by more than 5 or 10 lbs, while newbies might need to go lighter.

Those newer to training or powerlifting‐style training should probably stick to the written programs as much as possible, but more experienced trainers can

absolutely tweak things as they go through. And that’s pretty much it.

We’d love to know how you get on – so give us your feedback and feel free to fire over any questions.

Where to go from here

If you enjoyed the program but want to get results even faster (i.e. you’re impatient), then we’d recommend you checkout the DUP Method Accelerator Upgrade:

http://www.jmaxfitness.com/the‐dup‐method‐acc/

If you want to save yourself lots of time and would prefer our done‐for‐you software package of the DUP Method, then you can check that out here:

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If your bench press, your squat or your deadlift sucks, you may want to start to specialize. If that’s the case, we’d recommend the DUP Method Specialization Package:

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59 FTC Disclosure

As of December 1st, 2009, the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. Although I support and truly believe in all the products I recommend in this

eBook, for legal reasons, let’s assume that they pay me loads of cash so I can race dolphins in my yacht, golf with celebrities, and have a butler named Alfred.

01+The+DUP+Method+Main+Manual+FINAL

The DUP Method

Main Manual

3

Disclaimer

5

Table of Contents

7

Introduction

9

What is DUP?

D- Daily

U – Undulating

P – Periodization

11

References

FAQ

Q. Does DUP work?

13

Q. Doesn’t training a muscle more than once a week lead to

overtraining?

Q. But I get sore training twice a week...

Q. Is there enough variation only using the powerlifting exercises?

15

Q. How do I know I’m progressing?

Q. Can I lose fat and train using DUP?

Q. What’s the best DUP routine?

References

17

Quick-Starter Theory

19

Picking Your Percentages

How to Find Your 1RM

21

The Optimal DUP Template

Day 1

Day 2

23

Day 3

Day 4

25

Day 5

Notes:

Side Note: Warming Up

Side Note 2: Sets, Reps, Rest & Workout Flow

27

What to Do Next

Bonus: Why 3 weeks?

29

DUP Part Deux: The 4-Day Week

Day 1

Day 2

31

Day 3

Accessory Day

33

Notes:

The Busy Person’s Guide to DUP

35

Day 1

Day 2

37

Day 3

The Uber-Busy Person’s DUP Template

Week 1, Day 1:

Week 1, Day 2:

39

Week 2, Day 1:

Week 2, Day 2:

Week 3, Day 1:

Week 3, Day 2:

41

Hypertrophy-Specific DUP

4-Days Per Week

3-Days Per Week

43

Session 1

Session 2

45

DUP for Beat-Up Lifters