Advanced DUP Strength Split
7-week, 4-day-per-week Daily Undulating Periodization program focused on maximizing strength in the squat, bench press, deadlift, overhead press, and barbell row through heavy loads, moderate volume, and varied rep/intensity exposures.
- Equipment
- Barbell, Dumbbells, Machines, Cables, Bodyweight
- Style
- Heavy
Unlock Advanced DUP Strength Split in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
This 7-week advanced DUP strength split trains four days per week with three rest days, emphasizing heavy barbell work, long rest periods, and strategic undulation of reps and intensity. Squat, bench, and deadlift are trained multiple times weekly with heavy, volume, and power exposures, while overhead press and barbell row support upper-body strength and balance. Weeks 1–4 build volume and intensity, Weeks 5–6 transition toward heavier, lower-rep work, and Week 7 peaks with heavy singles and testing.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓7 weeks of programming
- ✓4 training days per week
- ✓20 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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