Time To Get Sophisticated.
I get it, you like the daily grind of just adding some weight here and some reps there. Though, if you’ve been at this training thing for a while, and seem to keep stalling on the gains train… a good way to get it chugging along again is with the Undulating Periodization (UP) model. The structure of it is simple, don’t let the graph coming up fool you; and if it doesn’t, good for you.
UP is a training model where volume and intensity fluctuate more often compared to other models that progress these factors linearly. Instead of gradually increasing weight and quantity over months, you will cycle through light, moderate, and heavy training blocks on a weekly or daily basis. The idea is that you’re keeping the body highly responsive, and using a dynamic approach to maximize results, that will help prevent burnout and over-training.
If you want to get really fancy with it, the key point of alternating the training stimuli is it should promote better neuromuscular development and strength retention (all good things when dealing with muscle and performance).
The inverse relationship between intensity and volume is the defining feature. It's what distinguishes UP from linear periodization, where both variables trend in one direction for weeks/months at a time.
H = Heavy (85–90%, 3–5 reps) M = Moderate (70–75%, 8–10 reps) L = Light (60–65%, 12–15 reps)
*The volume axis uses relative units since actual set/rep counts vary by exercise and individual.
The chart shows the core workings of Daily Undulating Periodization (DUP): intensity and volume move in opposite directions within each week, with the goal of intensity gradually trending upward across weeks as you’re applying progressive overload.
Each week will rotate through three session types:
-Heavy days push intensity into the 85-90% range with low volume (3×3-5).
-Moderate days drop to around 70-75% with more total work (3×8-10).
-Light days pull intensity down further to 60-65% while volume peaks (3×12-15).
-Then the cycle repeats, but slightly heavier.
The exact labels (Heavy/Moderate/Light) are just one common implementation. Weekly Undulating Periodization (WUP) runs the same logic but will rotate week to week rather than session to session.
Action Plans and Structures…
Undulating programming takes two main structures depending on how frequently your training stimulus changes.
WUP shifts volume and intensity targets from week to week.
-Week 1 might be high volume and low intensity: 3 sets of 10-12 reps at 70% 1RM.
-Week 2 flips that equation: 4 sets of 4-6 reps at 85% 1RM.
DUP takes a more aggressive approach, fluctuating the focuses between individual sessions within the same week.
-Monday might target power (high intensity, low reps)
-Wednesday hypertrophy (moderate intensity, moderate reps)
-Friday muscular endurance (low intensity, high reps).
Last notes: Undulating periodization can be utilized by the beginner level, but is well suited for the intermediate to advanced levels.
Also, you do not have to follow the exact training style I’ve given in this article. You can develop your own system using this method.
“Athletic training is a form of wisdom”
Quick question for you... would you pay $6/month for a strength & conditioning program that includes:
Clarity has arrived: 50% off your first order
Lazarus Naturals' Clarity mushroom gummies are thoughtfully formulated with Lion’s Mane, Panax Ginseng, and Alpha-GPC, combining the powers of science and nature to boost your mood, sharpen your focus, and support overall cognitive function. Get 50% off your first order of Clarity gummies and experience the difference for yourself!
Valid for first-time customers only. Discount applies to 20ct and 60ct bottles of Clarity mushroom gummies.
MINDSET
Train smart, but never forget to train hard.