Fitness and Movement, LLC


SKU: DUPP1 Category:

Daily Undulating Periodization Program – Strength Focus


Reached a plateau in training? Unsure how to progress? Do you feel you’re doing everything necessary, but not progressing with your lifts/movements? Is your linear programming just not cutting it anymore? This is the change you need to progress muscle endurance, raw strength, hypertrophy, and power all with weekly training periods.


(What does Undulating even mean?!) Undulating periodization also allows for a period of deloading, which will help to decrease the chance of a plateau effect. The plateau effect can happen more easily in the linear program. This type of periodization program is a more balanced program, so you can train muscle endurance/hypertrophy, strength/hypertrophy, raw strength, and power all with weekly undulation whereas linear periodization is usually just limited to training one energy system.

Program Goals:

  • The goal of this program is to develop strength as it pertains to the squat, bench press, deadlift, and overhead press. If you’re a powerlifter, off-season athlete, or an individual who would like to develop overall pure strength, this program is for you!

Who is this for?

  • This program is best suited for intermediate lifters with at least 2 years weight room experience, and has experience and understanding of correct barbell exercise technique for the squat, bench press, deadlift, and overhead press.
  • This program is great for those looking for a novel strength training program to get brutally strong and for those looking to break through plateaus.

Program Basics:

  • This program focuses on building the squat, bench press, deadlift, and overhead press in a daily undulating periodized fashion. This program includes daily and weekly fluctuations in load (heavy days, light days) and volume to buffer fatigue while boosting strength performance.

Duration: 4 week program (can be completed multiple times)

Frequency: 4 days per week


  • Strategically periodized 4 week program to boost strength
  • Specifically outlined training variables
  • Educational E-Book:
    • Program design
    • Exercise selection
    • Proper progression
    • Nutritional and recovery guidelines
    • Training stress management and lifting modification guidelines
    • Exercise image library
  • User-friendly Excel Spreadsheet
    • Simple instruction to obtain individualized weights


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