Undulating Periodization

PHASE 1

WEEKS 1, 3, & 5

Monday
Incline 4 x 3,2,1
Supinating DB Curl 4 x 3,2,1

Tuesday
Squat 5 x 8-12
Leg Extension supersetted last 3 sets 8-12 reps
Standing Calf Raise 5 x 8-12
Seated Calf Raise supersetted last 3 sets 8-12 reps

Thursday
Pullups 4 x 3,2,1
Dips 4 x 3,2,1

Friday
Deadlift 5 x 8-12
Hyperextension supersetted last 3 sets 8-12 reps
Standing DB Military Press 5 x 8-12
Front Raise supersetted last 3 sets 8-12 reps

WEEKS 2, 4, & 6

Monday
Incline 5 x 8-12
Cable Crossover supersetted last 3 sets 8-12 reps
Supinating DB Curl 5 x 8-12
BB Curl supersetted last 3 sets 8-12 reps

Tuesday
Squat 4 x 3,2,1
Standing Calf Raise 4 x 3,2,1

Thursday
Pullups 5 x 8-12
Hammer Strength Iso Row supersetted last 3 sets 8-12 reps
Dips
Skullcrusher supersetted last 3 sets 8-12 reps

Friday
Deadlift 4 x 3,2,1
Standing DB Military Press 4 x 3,2,1
PHASE 2

WEEKS 1, 5, & 9

Monday
Incline 4 x 3,2,1
Supinating DB Curl 4 x 3,2,1

Tuesday
Squat 10 x 5
Standing Calf Raise 10 x 5

Thursday
Pullups 5 x 8-12
Hammer Strength Iso Row supersetted last 3 sets 8-12 reps
Dips 5 x 8-12
Skullcrusher supersetted last 3 sets 8-12 reps

Friday
Deadlift 4 x 25
Standing DB Military Press 4 x 25

WEEKS 2 & 6

Monday
Incline 10 x 5
Supinating DB Curl 10 x 5

Tuesday
Squat 5 x 8-12
Leg Extensions supersetted last 3 sets 8-12 reps
Standing Calf Raise 5 x 8-12
Seated Calf Raise supersetted last 3 sets 8-12 reps

Thursday
Pullups 4 x 25
Dips 4 x 25

Friday
Deadlift 4 x 3,2,1
Standing DB Military Press 4 x 3,2,1

WEEKS 3 & 7

Monday
Incline 5 x 8-12
 Cable Crossover supersetted last 3 sets 8-12 reps
Supinating DB Curl 5 x 8-12
BB Curl supersetted last 3 sets 8-12 reps

Tuesday
Squat 4 x 25
Standing Calf Raise 4 x 25

Thursday
Pullups 4 x 3,2,1
Dips 4 x 3,2,1

Friday
Deadlift 10 x 5
Standing DB Military 10 x 5

WEEKS 4 & 8

Monday
Incline 4 x 25
Supinating DB Curl 4 x 25

Tuesday
Squat 4 x 3,2,1
Standing Calf Raise 4 x 3,2,1

Thursday
Pullups 10 x 5
Dips 10 x 5

Friday
Deadlift 5 x 8-12
Hyperextensions supersetted last 3 sets 8-12 reps
Standing DB Military Press 5 x 8-12
Front Raise supersetted last 3 sets 8-12 reps

PHASE 3

WEEKS 1, 3, & 5

Monday
Incline 10 x 5
Supinating DB Curl 10 x 5

Tuesday
Squat 4 x 25
Standing Calf Raise 4 x 25

Thursday
 Pullups 10 x 5
Dips 10 x 5

Friday
Deadlift 4 x 25
Standing DB Military Press 4 x 25

WEEKS 2, 4, & 6

Monday
Incline 4 x 25
Supinating DB Curl 4 x 25

Tuesday
Squat 10 x 5
Standing Calf Raise 10 x 5

Thursday
Pullups 4 x 25
Dips 4 x 25

Friday
Deadlift 10 x 5
Standing DB Military Press 10 x 5

Every 4th week is a deloading week

1st Deloading Week – 2 x 3,2,1
2nd Deloading Week – 5 x 5
3rd Deloading Week – 4 x 8-12 (no supersets)
4th Deloading Week – 2 x 25