Building Strength in the Big Three Lifts

This program involves working out five times a week, with squats and bench presses performed four times a week, and deadlifts twice a week. It is designed by combining Daily Undulating Periodization (DUP) and Weekly Undulating Periodization (WUP).

Daily Training Intensity

Daily Undulating Periodization (DUP) adjusts the training intensity daily to provide varied stimuli to the muscles. This approach helps muscles respond better and build strength efficiently while minimizing fatigue.

• Monday, Tuesday: High-intensity training
• Wednesday: Low-intensity training (rest optional)
• Thursday, Friday: High-intensity training
• Saturday, Sunday: Rest

Weekly Training Intensity

Weekly Undulating Periodization (WUP) gradually increases training intensity each week. This allows lifters to systematically build strength and manage fatigue.

• Week 1: Intensity 50%
• Week 2: Intensity 70%
• Week 3: Intensity 100%
• Week 4: Intensity 50%
• Week 5: Intensity 100%
• Week 6: Deload (rest week)

Workout Guide

• The top single of the first set is set at 92% of your 1RM. If the weight feels light during the workout, feel free to increase the load.

• On Tuesdays and Thursdays, there is only one set of squats, which is set with a light weight to ensure success even on off days. This is to maintain the feel of squatting.

• Every Wednesday, perform 20 minutes of steady-state cardio instead of intervals.