The DUP Method

Main Manual

Mike Samuels with Jason Maxwell

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) with a heavy
weight, and a focus on moving said 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 do to the higher loads, the speed will be
reduced.
Hypertrophy is your typical bodybuilding type 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+
The focus here should be on the first three – power, strength and hypertrophy.
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.
That’s how you get bigger and stronger.

Picking Your Percentages

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 not
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.
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 good lifts, and use this as your max for all the programs.
So if you hit 315 on the squat a couple of months back, use around 285 for your
max here.
The other way we’ll look at weights is as an RPE – Rate of Perceived Exertion.
This refers to how tough a lit feels –
RPE 10 = All-out maximum effort. This is a really tough rep – a true 1 rep max, and
the form is questionable.
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.
Be sensible with these, and don’t try to go to failure on all the accessory work
where an RPE is given.

The Optimal DUP Template

1) Alternate your exercises (3) following these rep/set ranges:
POWER 5x3; STRENGHT 4x4; HYPERTROPHY 4x8.
2) Every workout, keep the same exercises, but rotate their rep ranges; so for
example you trained squat for power in week 1 (5x3); in week 2 you train it
for strenght (4x4); in week 3 for hypertrophy (4x8). And this goes for every
exercise during the 3 weeks block.
You can train on any days you like.
The weight for the power exercises stays the same each week, as the focus here is
on form and explosiveness, not necessarily shifting huge loads.
You can keep the weights the same each week, or change them, depending on how
you feel with the RPE. If you’re feeling particularly beat up, you may even need to
go lighter in weeks 2 and 3, as volume for the main lifts increases.

For the most part, you needn’t be strict with rest periods on DUP. You want
maximum 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 = 60-90 seconds rest
What to Do Next
On completion of week 3, you’ve got three options as to 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 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 3 weeks. This might make a deload (light training week,
followed by a testing week) option.

Bonus: Why 3 weeks?

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.
However, that being said, if you want to run two blocks back to back, with no rest
between, then 6 weeks isn’t an extortionate amount of time to go without a
break for.
We’ve actually set every DUP template up in here to run for 3 weeks, purely
because it seems to work best. 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 six weeks on, one off.
The Busy Guy’s Guide to DUP
Your workouts will be a bit longer, as we’ll try to get extra volume in, but you can
handle that, right?

Here you perform 3 workouts per week.

The template is:

POWER 5x3
STRENGHT 4x4
HYPERTROPHY 4x8
ACCESSORY 4x 6-8
ACCESSORY 4x 6-8

Accessory are usually a push and a pull…

Every workout you rotate the main lifts and switch the two accessory exercises
(choose different ones); main lifts at 80% 1RM, progress by adding weight on week 2
and 3; accessory at RPE 8/9.

Another template could be: POWER 6x2; STRENGHT 4x4; HYPETROPHY 4x8;
ACCESSORY EXERCISES 3x8 (or at 3x5), RPE 8/9. Here you keep the same accessory
exercise the whole cycle.

Hypertrophy-Specific DUP
There’s one very simple way you can make daily undulating periodization more
suited to hypertrophy though, and that is 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.
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 to give you 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 STRENGHT HYPERTROPHY
2 POWER HYPERTROPHY STRENGHT HYPERTROPHY
3 POWER HYPERTROPHY STRENGHT HYPERTROPHY
4 POWER HYPERTROPHY STRENGHT HYPERTROPHY

3-Days Per Week -

Week Day 1 Day 2 Day 3
1 POWER HYPERTROPHY STRENGHT
2 HYPERTROPHY STRENGHT HYPERTROPHY
3 STRENGHT HYPERTROPHY POWER
4 HYPERTROPHY STRENGHT 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-days per week 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 struggle to keep tabs on what you’re supposed to
be doing every day as it is, but if you’re organised, and find that some sessions –
say performing all your strength exercises on the same day – is just too taxing, and
compromises performance, you could simply rotate the exercise each session
(power-strenght-hypertrophy).
Another, potentially more “interesting” way to make DUP more specific to
hypertrophy is to add more fluff work.
A super simple way to do this is just 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.
In a workout you could have these ranges on different exercises:
5 x 6-8;
4 x 8-10; or 4 x 10/12
3 x 12-15;
Just rotate each week the exercises through the different ranges.
These numbers are not set in stone, or gospel, 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.

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
by the 5 lb jumps for the bench press and the 10 lb jumps for the deadlift) without
your sets and reps dropping.
However, week four is where you can start to feel a little beat up.
Your technique may go slightly off, you feel more sore and fatigued than you’d
like, you have the odd session that just doesn’t go to plan, and if the worst comes
to the worst, you start missing reps.

Deloading
Aside from over-reaching or getting injured, taking a whole week off completely
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 lifting frequently.
The trouble is, you just can’t maintain a high level of performance week after
week.
This is where deloading comes in.
Too many guys completely screw up their progress and take huge steps back by
taking a whole week off the gym, or not structuring a deload correctly, so 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.
Deloading is remarkably simple.
Here’s what you’ll do –
Pick the same exercise of your workout, and perform:

Day 1: 5 x 5 at 70% 1RM

Day 2 : 3 x 8 at 60% 1RM
Day 3: 3 x 8 at 8 RPE or 2 x 12/15 at 7 RPE

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 which case, you just
need to progress your program as detailed in just a moment.

Moving from Cycle to Cycle

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 downright backward concepts in the training
industry.
Constantly switching round 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 results on it, take your deload
week, then repeat the exact same workout.
Well, not the EXACT same – you need to change it slightly, and that change comes
in the form of loading.

Increasing Your Maxes

However, there are certain caveats to this ……
If you missed any reps on a particular exercise in your first block, then 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 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, so lower them by 10-20% and repeat the cycle.
On the other end of the spectrum, if your first three weeks was just too damn
easy, you’re going to need to go heavier than the suggest 5 and 10 lb increases.
How much heavier?
It depends.
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.
Alternatively, if you’re itching for a change, why not try a different template.
You might get some more time free 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 just right for you.
The Wrap Up
Forget all this 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 too, 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.
Just pick any routine here, and substitute out exercises as you like.
Likewise, you needn’t stick with the exact set and rep lists here, or even the
percentages.