Original starter · 8 weeks
Daily Undulating Periodization
Each day trains the main lifts in a different repetition zone, so you build size, speed and strength in the same week.
8weeks
3days a week
24sessions
466working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 60 | 29 | −52% |
|---|
| Total reps | 491 | 203 | −59% |
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| Reps per set | 8.2 | 7.0 | −14% |
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| Average RPE | 7.1 | 6.8 | −4% |
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Week 1
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 4 × 10 | 65% | 02:30 |
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| Bench Press · Hypertrophy zone | 4 × 10 | 65% | 02:00 |
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| Barbell Row | 4 × 10 | RPE 7 | 01:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Lateral Raise | 3 × 15 | RPE 7.5 | 01:00 |
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DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 6 × 3 | 70% | 02:00 |
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| Speed Bench Press · Power zone, move fast | 6 × 3 | 65% | 01:30 |
|---|
| Box Jump | 4 × 3 | RPE 7 | 01:30 |
|---|
| Pull-Up | 4 × 6 | RPE 7 | 01:30 |
|---|
| Medicine Ball Chest Pass | 3 × 5 | RPE 7 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 5 × 5 | 77.5% | 03:00 |
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| Bench Press · Strength zone | 5 × 5 | 77.5% | 03:00 |
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| Deadlift | 3 × 5 | 77.5% | 03:00 |
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| Chin-Up | 3 × 8 | RPE 7.5 | 01:30 |
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| Plank · Seconds per hold | 3 × 40 | RPE 7 | 01:00 |
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Week 2
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 4 × 10 | 67.5% | 02:30 |
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| Bench Press · Hypertrophy zone | 4 × 10 | 67.5% | 02:00 |
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| Barbell Row | 4 × 10 | RPE 7.5 | 01:30 |
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| Romanian Deadlift | 3 × 10 | RPE 7.5 | 01:30 |
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| Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
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DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 6 × 3 | 72.5% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 6 × 3 | 67.5% | 01:30 |
|---|
| Box Jump | 4 × 3 | RPE 7 | 01:30 |
|---|
| Pull-Up | 4 × 6 | RPE 7.5 | 01:30 |
|---|
| Medicine Ball Chest Pass | 3 × 5 | RPE 7 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 5 × 5 | 80% | 03:00 |
|---|
| Bench Press · Strength zone | 5 × 5 | 80% | 03:00 |
|---|
| Deadlift | 3 × 5 | 80% | 03:00 |
|---|
| Chin-Up | 3 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 45 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 5 × 10 | 67.5% | 02:30 |
|---|
| Bench Press · Hypertrophy zone | 5 × 10 | 67.5% | 02:00 |
|---|
| Barbell Row | 5 × 10 | RPE 8 | 01:30 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 8 × 3 | 72.5% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 8 × 3 | 67.5% | 01:30 |
|---|
| Box Jump | 5 × 3 | RPE 7.5 | 01:30 |
|---|
| Pull-Up | 4 × 8 | RPE 8 | 01:30 |
|---|
| Medicine Ball Chest Pass | 4 × 5 | RPE 7.5 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 5 × 4 | 82.5% | 03:00 |
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| Bench Press · Strength zone | 5 × 4 | 82.5% | 03:00 |
|---|
| Deadlift | 3 × 4 | 82.5% | 03:00 |
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| Chin-Up | 4 × 8 | RPE 8 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 50 | RPE 7.5 | 01:00 |
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Week 4
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 3 × 10 | 57.5% | 02:30 |
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| Bench Press · Hypertrophy zone | 3 × 10 | 57.5% | 02:00 |
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| Barbell Row | 3 × 10 | RPE 6 | 01:30 |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Lateral Raise | 2 × 15 | RPE 6 | 01:00 |
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DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 5 × 3 | 62.5% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 5 × 3 | 57.5% | 01:30 |
|---|
| Box Jump | 3 × 3 | RPE 5.5 | 01:30 |
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| Pull-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Medicine Ball Chest Pass | 2 × 5 | RPE 5.5 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 3 × 4 | 70% | 03:00 |
|---|
| Bench Press · Strength zone | 3 × 4 | 70% | 03:00 |
|---|
| Deadlift | 2 × 4 | 70% | 03:00 |
|---|
| Chin-Up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 50 | RPE 5.5 | 01:00 |
|---|
Week 5
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 4 × 8 | 70% | 02:30 |
|---|
| Bench Press · Hypertrophy zone | 4 × 8 | 70% | 02:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 01:30 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 6 × 2 | 77.5% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 6 × 2 | 72.5% | 01:30 |
|---|
| Box Jump | 5 × 3 | RPE 7.5 | 01:30 |
|---|
| Pull-Up | 5 × 6 | RPE 8 | 01:30 |
|---|
| Medicine Ball Chest Pass | 4 × 5 | RPE 7.5 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 5 × 3 | 85% | 03:00 |
|---|
| Bench Press · Strength zone | 5 × 3 | 85% | 03:00 |
|---|
| Deadlift | 3 × 3 | 85% | 03:00 |
|---|
| Chin-Up | 4 × 6 | RPE 8.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 50 | RPE 7.5 | 01:00 |
|---|
Week 6
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 4 × 8 | 72.5% | 02:30 |
|---|
| Bench Press · Hypertrophy zone | 4 × 8 | 72.5% | 02:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 01:30 |
|---|
| Lateral Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 6 × 2 | 80% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 6 × 2 | 75% | 01:30 |
|---|
| Box Jump | 5 × 2 | RPE 8 | 01:30 |
|---|
| Pull-Up | 5 × 6 | RPE 8.5 | 01:30 |
|---|
| Medicine Ball Chest Pass | 4 × 4 | RPE 8 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 5 × 3 | 87.5% | 03:00 |
|---|
| Bench Press · Strength zone | 5 × 3 | 87.5% | 03:00 |
|---|
| Deadlift | 3 × 3 | 87.5% | 03:00 |
|---|
| Chin-Up | 4 × 6 | RPE 8.5 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 60 | RPE 8 | 01:00 |
|---|
Week 7
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 5 × 8 | 72.5% | 02:30 |
|---|
| Bench Press · Hypertrophy zone | 5 × 8 | 72.5% | 02:00 |
|---|
| Barbell Row | 5 × 8 | RPE 8.5 | 01:30 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Lateral Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 8 × 2 | 80% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 8 × 2 | 75% | 01:30 |
|---|
| Box Jump | 6 × 2 | RPE 8 | 01:30 |
|---|
| Pull-Up | 5 × 8 | RPE 8.5 | 01:30 |
|---|
| Medicine Ball Chest Pass | 5 × 4 | RPE 8 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 4 × 2 | 90% | 03:00 |
|---|
| Bench Press · Strength zone | 4 × 2 | 90% | 03:00 |
|---|
| Deadlift | 2 × 2 | 90% | 03:00 |
|---|
| Chin-Up | 4 × 5 | RPE 9 | 01:30 |
|---|
| Plank · Seconds per hold | 3 × 60 | RPE 8 | 01:00 |
|---|
Week 8
DAY 1 - MON - HYPERTROPHY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Hypertrophy zone | 2 × 8 | 60% | 02:30 |
|---|
| Bench Press · Hypertrophy zone | 2 × 8 | 60% | 02:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 01:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 01:30 |
|---|
| Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - WED - POWER
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Power zone, move fast | 3 × 2 | 70% | 02:00 |
|---|
| Speed Bench Press · Power zone, move fast | 3 × 2 | 65% | 01:30 |
|---|
| Box Jump | 2 × 3 | RPE 6 | 01:30 |
|---|
| Pull-Up | 2 × 6 | RPE 6 | 01:30 |
|---|
| Medicine Ball Chest Pass | 2 × 5 | RPE 6 | 01:00 |
|---|
DAY 3 - FRI - STRENGTH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Strength zone | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Bench Press · Strength zone | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Deadlift | 1 × 1 | 95% RPE 9 | 03:00 |
|---|
| Chin-Up | 2 × 6 | RPE 6 | 01:30 |
|---|
| Plank · Seconds per hold | 2 × 30 | RPE 6 | 01:00 |
|---|