It is always better to have a scientific workout program to do progress in the gym. And when your goal is to gain strength and muscle mass, daily undulating periodization is one of the best training programs.
However, there is a hot debate among strength coaches around the world regarding the best periodization program. Some are in favor of undulating periodization while others go for linear periodization.
Well, which one is better is totally depends on you and your goals. This article will focus on undulating periodization, how it works, and its pros and cons. So let’s get started.
What Is Undulating Periodization?
As the name suggests, undulating periodization doesn’t follow a linear approach (unlike linear periodization, where you gradually increase the intensity while decreasing volume).
This training program consists of a 14-day mesocycle with 3 or 4 workouts of different training intensity and volume.
In weekly undulating periodization (WUP), the intensity and volume change weekly. Whereas in daily undulating periodization (DUP), intensity and volume change daily.
In this way, instead of sticking to a single training method for several weeks, you can change the intensity and volume in every workout.
How It Works?
Unlike linear periodization, this periodization technique is quite simple. DUP or WUP works by dividing the whole long-term program into several small phases called mesocycles.
Each mesocycle runs for about 14 days or 2 weeks. After that, you can take a short break or immediately move on to another mesocycle.
For example, if you are following a full-body training split, then do strength training on Monday, hypertrophy training on Wednesday, and endurance training on Friday. Next week, you may train for hypertrophy on Monday, endurance on Wednesday, and strength training on Friday.
Or if you train in the upper/lower split, like the upper body on Monday and Thursday and the lower body on Tuesday and Friday, then you can go like this: hypertrophy workout on Monday and Tuesday and strength workout on Thursday and Friday. Then the next week, endurance workout on Monday and Tuesday and strength workout on Thursday and Friday.
After completing a mesocycle, slightly increase the intensity or volume or the stress you are providing to your muscles. In this way, your strength and muscle mass would increase, and you end up bigger and stronger after finishing the program.
Pros And Cons Of Undulating Periodization
Pros
1. This technique gives a totally different stimulus to your muscles. Hence, it’s a great way to break the plateau for increasing muscle mass and strength.
2. This periodization scheme includes all different rep ranges. So along with gaining strength, there’s no risk of losing your hypertrophy results (as in linear periodization).
3. Unlike most of the programs, this program doesn’t focus on a particular objective. It includes both low intensity and volume as well as high intensity and volume, lightweight as well as a heavyweight. Hence, this program helps in developing multiple physical characteristics.
4. Another plus point of undulating periodization is that it’s a very simple and effective workout program.
Cons
1. This periodization method is not that effective for beginners as it requires certain training experience to go for such a dynamic training program. Hence, if you are a beginner then don’t go for any periodization program. Instead, stick to a normal full-body workout program and master your form first.
2. This periodization technique includes training days with different intensities and volumes. Now during high-intensity days, it may be hard for you to recover which can hamper your performance in the next workout.
Sample Workout Programs
Here is a sample workout plan using daily undulating periodization (DUP). You can try it as it is or build your own workout plan by taking it as a reference.
Here we are training 6 days a week (push/pull split), training each muscle three times a week. It’s a high-volume intense workout program hence if you find it difficult then you can train 4 days a week by training each muscle twice.
Push/pull split, training each muscle 3x a week
| Monday (Chest, shoulders, and triceps) | Hypertrophy | 4 sets, 8-12 reps |
| Tuesday (Legs, back, and biceps) | Hypertrophy | 4 sets, 8-12 reps |
| Wednesday (Chest, shoulders, and triceps) | Strength | 3-4 sets, 3-6 reps |
| Thursday (Legs, back, and biceps) | Strength | 3-4 sets, 3-6 reps |
| Friday (Chest, shoulders, and triceps) | Endurance | 3 sets, 10-20 reps |
| Saturday (Legs, back, and biceps) | Endurance | 3 sets, 10-20 reps |
Split workout routine, training each muscle 2x a week
| Monday (Chest and triceps) | Hypertrophy | 4-5 sets, 8-12 reps |
| Tuesday (Back and biceps) | Strength | 4 sets, 3-6 reps |
| Wednesday (Legs & shoulders) | Endurance | 3 sets, 12-20 reps |
| Thursday (Chest and triceps) | Hypertrophy | 4-5 sets, 8-12 reps |
| Friday (Back and biceps) | Strength | 4 sets, 3-6 reps |
| Saturday (Legs and shoulders) | Endurance | 3 sets, 10-20 reps |
An example of a weekly undulating program, training each muscle 1x per week
| Week 1 | Hypertrophy | 5 sets, 8-12 reps |
| Week 2 | Strength | 4 sets, 3-6 reps |
| Week 3 | Endurance | 3 sets, 10-20 reps |
In this way, you can design your own workout plan also. Just keep in mind that to get the benefits of undulating periodization, you have to keep fluctuating (daily for DUP and weekly for WUP) among different rep ranges.
Undulating Periodization – SUMMARY
So this was the article explaining weekly and daily undulating periodization. This non-linear technique of periodization can give you both strength and muscle-building benefits.
It’s a simple workout scheme that can help you break the plateau and gain muscle mass and strength. Because of its multidimensional approach, it includes both low-intensity high volume and high-intensity low volume. Due to this, your muscles get a totally different stimulus which results in growth.
More on Periodization:
Reference:
Periodization: What the Data Says, Greg Nuckols
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