Daily Undulating Periodization (DUP) Programs

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

Classic DUP: strength, muscle, and power in just three focused sessions. For lifters who train hard, not often.

Get the Full Plan

Full weekly workout plan and a free Notion tracker to log every set.

Radar chart thumbnail for Golden Cycle — a 4-day DUP strength training program focused on heavy lifting, muscle growth, and explosive power.

Builds strength, control, and size through four structured days. For lifters ready to train with intent.

Get the Full Plan

Full weekly workout plan and a free Notion tracker to log every set.

Daily Undulating Periodization (DUP) rotates intensity and volume across the week, Research-backed method proven since the 2000s to boost strength, size, and performance.