Daily Undulating Periodization (DUP) Spreadsheet - LiftVault.com
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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Thanks for taking the time and for considering TPM as a training program.
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What is in store for you is a standard D.U.P layout with a linear progression with amraps (+) on squat and bench to keep training fun and interesting
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Deadlift will be trained in singles for heavy day and doubles for light day without amraps.
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For those who don't know what an amrap set is or are not familiar with the term it mean(as many reps as possible ) for example if you have
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6x4 @ 100 lbs then underneath of that you 1 x + @ 100 lbs which is your amrap set you you will attempt to do as many rep possible and log the reps in the yellow box.
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As for accessories movements those are up to you. I put in what i would do for accessories
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but if you want to change them all you have to do is change the accessories on the intro week days 1-5 and it will change them on the entire spreadsheet
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Progression
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On week 5 you can test or find your 2rm and use that as your new training maxes and restart the program,
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or you can deload on week 5 and add 5lbs to your bench training max and 10lbs to your deadlift and squat training max and restart the program.
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You also have the option to use the peaking spreadsheet to peak and test your 1rm which i'd only recommend to do after running through this program a couple times.
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if you choose to go on to peaking sheet i would still recommend testing your 2rm on week 5 to get a gauge of where you are before 1rm test week.
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Accessories movement progression
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Let's say you choose to use 3x12 as you rep range you will pick a weight that's tough to get.
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12 reps on your 1st set then you might only get 11 on your second set and 9-10 on your last set the goal is to get 3 sets of 12 reps with the weight you choose.
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Once you do that you have to options clean up your form. If it was poor when you did achieve 3x12, if form wasn't an issue bump the weight up 5-10 lbs and repeat the progression .
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