My July 2015 Training Split - Daily Undulating Periodization (DUP)

I decided to try a strict daily undulating periodization scheme this time around. The sets and reps will change every workout rotating 8 different schemes.

The first photo is of the calendar I plan to use. I am intending to focus on the big four lifts and also do some accessory work. Each workout is full body using squats, overhead press, bench press and deadlifts.

I added two other photos with examples of using this scheme for a push/pull/legs and a bodybuilding split.

Sets and Reps

10x10

5x5

4x15

4x8

3x6

5x3

3x3

2x12

Stay strong

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