Radar chart thumbnail for Iron Cycle a 3-day DUP strength training program focused on strength, speed, and execution.

Weekly Structure

Day
Exercise
Focus
MonHeavyStrength
Tue
Rest
Rest
WedModerateHypertrophy
Thu
Rest
Rest
FriLightPower/Speed
Sat
Rest
Rest
Sun
Rest
Rest
It’s called Daily Undulating Periodization (DUP). Every day has a different goal — you’re not just doing random reps. Heavy days build max output. Moderate days build size. Light days train speed and control.

Who It’s For

This program is built for intermediate lifters who want to get stronger, build muscle, and stay sharp - training just three focused days a week. Perfect if you can’t or don’t want to train every day, but still want real progress.
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Day 1 — Strength Focus (Heavy)

Exercise
Sets x Reps
Intensity (%1RM)
Focus
Rest
Back Squat
4 x 3-5
85–90%
Full rest between sets for max power
2-3 min
Bench Press
4 x 3-5
85–90%
Locked-in form, bar control is king
2-3 min
Deadlift
3 x 3-5
85–90%
Clean pull from the floor, no rush
2-3 min
Barbell Row
3 x 6-8
80%
Strict rows, drive with back only
2-3 min
Weighted Dips
3 x 6–8
Bodyweight + weight if possible
Deep range, chest forward, full lockout
2-3 min
Expect 60–75 minutes total.
‍Start heavy with squats to activate full-body strength, then attack pressing and pulling with top-end intensity. Every rep matters. No rushing. Dips finish the day by pushing triceps and shoulders to full lockout under fatigue — chest forward, go deep.This is your heavy day. Treat every lift like it decides your next level.
DUP Workflow Explained ▼
Progression: How to Keep Getting Stronger
Don’t Just Lift — Know the Mission

Day 2 — Hypertrophy Focus (Moderate)

Exercise
Sets x Reps
Intensity (%1RM)
Focus
Rest
Back Squat
3 × 8-10
70–75%
Controlled descent, drive every rep
60-90 sec
Incline Dumbbell Press
3 × 8-10
Moderate-heavy
Stretch deep, strong full lockout
60-90 sec
Romanian Deadlift
3 × 8-10
70%
Stretch glutes fully, lock hips hard
60-90 sec
Dumbbell Row
3 × 10-12
Moderate weight
Pull elbows back, strict form
45-60 sec
Dumbbell Lateral Raise
3 × 12-15
Light-moderate
Pure shoulder movement, no cheating
30-45 sec
Expect 50–65 minutes total.
‍Today isn't about chasing numbers — it's about building muscle through perfect reps. Stay strict, feel the full stretch and contraction on every set. Keep the tempo honest and the breaks tight. Hypertrophy rewards precision, Earn the volume, one clean rep at a time.
DUP Workflow Explained ▼
Progression: How to Keep Getting Stronger
Don’t Just Lift — Know the Mission

Day 3 — Power/Speed Focus (Light + Fast)

Exercise
Sets x Reps
Intensity (%1RM)
Focus
Rest
Speed Back Squat
4 × 3
60–65%
Explode up fast, control down slow
90-120 sec
Speed Bench Press
4 × 3
60–65%
Launch off chest fast, no bouncing
90-120 sec
Speed Deadlift
3 × 3
60–65%
Rip the floor fast, tight setup
90-120 sec
Medicine Ball Slam
3 × 8-10
Light explosive
You're throwing the ball like you trying to break the floor.
60-90 sec
Box Jump or Broad Jump
3 × 5
Max Effort
Jump high or far, reset between reps
90-120 sec
Expect 45–60 minutes total.
You might look at it and think:"That’s it? Only 3 reps?" Yeah — that's how real DUP training has been built for decades. It's not about burning out or getting tired. It's about moving with maximum speed and precision.
If you slow down, you miss the point.
If you add more reps and get tired, you lose the explosiveness you’re supposed to build.
DUP Workflow Explained ▼
Progression: How to Keep Getting Stronger
Don’t Just Lift — Know the Mission
Stick to the structure, train with intent, and get better every week.
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