HOW TO MAKE YOUR CURRENT

SPLIT MORE SIMILAR TO DUP

In the last chapter, we touched on two basic concepts of DUP

1) Workout frequency
2) Varying rep ranges

This is where we need to bust some myths.

First off, plenty of people think you HAVE to train a muscle or perform a lift two, three,
four or even five times a week with DUP, but this isn't the case.

All DUP basically means is changing your rep ranges for a certain lift or muscle group on
a session-by-session basis. Therefore, you could in theory use DUP just training once a
week. That really wouldn't be optimal, but theoretically it would still work.

It makes sense to differentiate between undulating and linear periodization here.

A linear program would look something like this:

Weeks 1-4- Volume/ accumulation phase, where every exercise is performed with at a
low to moderate intensity, fora higher number of sets and reps, such as 3-6 sets of 10-15
reps per exercise using 50-70%° of your 1 rep max.

Weeks 5-8 Intensification phase, where weights are increased, but sets and reps
dropped, so you might hit everything for 3-5 sets of 6-10 reps with 70-80% of1 rep max.

Weeks 9-10 Peaking phase where you lift heavy (80%+ 1 rep max) for a low volume say
2-4 sets of 1-5 reps.

You'd then consider a deload and begin the cycle again.

With DUP however, you rotate these ranges and loading patterns on more of a daily/
weekly basis.

So instead of set training blocks followed by a deload, you may train along the lines of

Week 1:

S e s s i o n 1 (for both upper body and lower body) - higher volume, lower intensity (3-6

sets of 10-15 reps with 50-70% IRM)

Session 2 (for both upper body and lower body) - low volume, high intensity (2-4 sets
of 1-5 reps with 80%+ 1RM)

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