Daily undulating periodization (DUP)

Daily undulating periodization (DUP) changes the load, reps and training focus from session to session within a week.^{1Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 128.} One example is four sets at a 6RM load for strength on Tuesday, three sets at a 10RM for hypertrophy on Thursday and five sets at a 3RM for power on Saturday.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 609.} Load, volume and focus all change within one microcycle.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 609.} Weekly undulating periodization gives a whole week to each rep range or goal instead.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 129.}

The aim is to train several qualities at once so none detrains while another gets attention.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 129.} DUP is sometimes called nonlinear periodization, but most DUP programs still progress linearly over time: 8s, 6s and 4s a couple of months before a meet might become 5s, 3s and 1s in the final weeks.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 129.}

In practice

• A simple setup uses 10s on day 1, 5s on day 2 and 8s on day 3.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 129.}
• For muscle growth, studies matching training volume mostly found no difference between DUP and linear periodization.^{4Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 203.} Strength findings are mixed: some favor undulating plans, some favor traditional plans and others find no difference.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 609.}
• Watch fatigue when combining DUP with sport training: critics argue that its higher volume-loads build more peripheral fatigue and could raise injury risk.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 609.}
• DUP, block periodization and linear approaches can coexist, and many popular programs combine them.^{5Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 130.}