DUP Powerlifting (Mike T-Style)

Eight-week intermediate powerlifting program built on Daily Undulating Periodization (DUP) — a methodology popularized in powerlifting by Mike Tuchscherer and validated repeatedly in the strength research literature. The principle: each lift hits the bar 3 times per week, but in three different rep/intensity protocols — a hypertrophy day (sets of 8-10 at 70%), a strength day (sets of 5 at 80%), and a power day (sets of 3 at 85%+).

Four training days per week (Mon/Tue/Thu/Fri). Mon: Squat hypertrophy + Bench strength + Deadlift power. Tue: Squat strength + Bench power + Deadlift hypertrophy. Thu: Squat power + Bench hypertrophy + Deadlift strength. Fri: light recovery — bench technique + accessory work. Three rest days.

The variety prevents staleness and allows simultaneous development of all three qualities (work capacity, max strength, neural drive). Two 4-week phases. Phase 1 (wks 1-4) builds at moderate intensities. Phase 2 (wks 5-8) progressively raises top-end intensities, ending in a final-week test. Best for intermediate lifters bored of linear or block periodization who want a more varied, daily-fresh-stimulus block.