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Overview of the Undulating Periodization Program
Carb Cycling and Cardio
Carb-cycling calculator
Phase 1 (3 WEEKS)
Phase 2 (8 WEEKS)
Phase 3 (3 Weeks)
(Excerpted from http://www.bodybuilding.com/fun/alwyn3.htm)
Undulating Periodization uses an alternating sequence where you begin with a rep range, go lower for a phase, and come back slightly higher for the last phase.
Phase one is approximately three to six weeks with four workouts per week.
Stage two is eight weeks with three workouts per week.
A week is taken off between Stages two and three.
Stage three is three to six weeks, and back to three sessions per week.
Where exercises are listed as A1, A2 - you are to do 1 set of A1, rest, then 1 set of A2 .....until all sets are completed.
Tempo
Tempo refers to lifting speed.The first number is the lowering, the second is the pausing, and the third is the lifting number.
So a 422 for example would be 4 second lowering, 2 second pause and 2 second lift. If the letter X appears, that means go explosive or as fast as you can for that portion.
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Types of periodization
Linear Periodization is when the reps are decreased each successive phase and the loads are increased e.g. phase one 15 reps, phase two 12 reps, phase three 10 reps,
phase four 8 reps.
Alternating Periodization is when the trainee switches between higher reps and lower reps at each phase - e.g. phase one 15 reps, phase two 8 reps, phase three, 12 reps,
phase four 6 reps etc
Undulating Periodization
Recent published research from Arizona State University has shown that a method of structuring the set and rep protocols in a vastly different manner (called undulating
Periodization) has proven to be especially effective in inducing maximum strength gains, when compared to traditional linear or alternating Periodization models.
Undulating Periodization takes the adjusting of rep protocols one step further. This system actually adjusts the rep bracket with each workout.
Traditional thinking states that the body adapts to a workout in as little as 6 exposures. In actuality - the body adapts to the rep range the fastest, and the exercise selection the
slowest. So we need to change the rep bracket more often than we change the exercises. Typically a trainee will change the exercises first - not the most effective training
system.
With traditional Periodization, this means that a workout will 'work' for at most 3-6 weeks. This is when we change the routine to prevent staleness, introduce a new stimulus
and keep the body adapting positively
With undulating Periodization and the variable rep system, you will train each body part twice a week, yet you will not repeat the same workout for over ten days. This
means the body will not have adapted, i.e. you won't need to begin a new routine for close to ten weeks, despite the fact that you are hitting each body part twice a week.
DIET
The suggestion is to vary your carbs and your calories.
(The calculator takes care of this for you.)
*Enter your target bodyweight in pounds.
*If you're not sure of your maintenance calories, try 12-15 times your target bodyweight as a starting point.
*Set protein at 1-1.2g per pound bodyweight. You may wish to go higher if you are leaner, and lower if you are, um... well, fatter. :)
*Carb grams will be 1/3, 2/3, or the same as bodyweight grams, depending upon low, medium and high carb days.
(Calculator takes care of this, too)
Focus your carbs to be the meals just before and just after lifting.
Your first and last meals of the day could be mainly protein and fat (mostly for comfort - a fatty meal at the end of the day kills hunger).
CHEAT MEAL
One cheat meal per week OR two weeks - anything you want, unlimited portion, eat within an hour (to be self limiting).
Consume this cheat meal on a high calorie day, after lifting.
Suggestions for incorporating high, medium and low carb days into this programme:
Low carb
Non-exercise days
Cardio only/HIIT only days
Moderate carb
Lifting days with no cardio
High Carb
Leg day
Lifting days WITH HIIT
WEEKLY CARDIO
* 2 sessions of HIIT (could do one on a non-lifting day and one lifting day (upper body), but make sure you have time to eat a couple of well-spaced meals in between if you do this - maybe 5-6 hours.)
* 1 or 2 sessions of 20-30 minute Moderate intensity cardio first thing empty (ideal) OR after training on an upper body training day.
(make sure you leave yourself one day with no exercise)
How to do HIIT:
5 minute warmup. I do this walking fast blocks, with 15-20 walking lunges in the middle of each block to stretch out the quads.
Then do 20 seconds of FAST sprinting (as fast as you can safely go) followed by fast walking for a minute. Start with as many of these intervals as you can do, aiming to eventually complete 8-10 intervals.
Finish with 10 minutes of steady state cardio.
Steady state cardio:
Incline treadmill walking works well for this - although you can do whatever moderate intensity cardio you prefer. I do mine at 6.5 kph with a 10% grade.
No hands on the rails!
Why to do steady-state cardio after HIIT:
Thunder wrote this a while back:
"There is evidence to support the recommendation that some low-intensity aerobic work may be beneficial for fat loss following a bout of high-intensity exercise. The rate of appearance of free fatty acids
(FFA) and plasma FFA concentrations increases abruptly with the cessation of exercise at 85% VO2max (i.e. 90-95% maxHR). This is interesting because of the fact that plasma FFA concentrations are
relatively low during this intensity of exercise, and as such, are not a significant source of energy during HIIT or the like. But, the actual source of fuel during exercise isn't necessarily the most important
factor to consider. During high-intensity exercise, the blood flow is redirected such that a very high percentage of it is going to the active musculature. Obviously, increased metabolism demands increased
blood flow. In this case, there is less blood flow to fat and, even though the rates of lipolysis may not slow down, the release of fatty acids into the bloodstream is blunted.
Once you're done with the high-intensity exercise, blood flow is redistributed throughout the body, and those fatty acids that were essentially trapped in the fat are now free to roam in the plasma as FFA.
Depending on the duration of your high-intensity bout of exercise, you may very well have returned your body to a hormonal environment mimicking the fasted state. Add on top of that the above-
mentioned abrupt increase in plasma FFA and the elevated concentration of catecholamines from the intense exercise, and you are now the happy owner of a first-rate fat-burning furnace.
Following HIIT with low intensity work allows you to 'use' up the newly released FFAs for energy."
Back to Menu Your diet may be different. This is only a suggested calorie/carb cycling protocol.
Back to Carb cycling and Cardio
Calculator
Please enter your GOAL weight in pounds:
**Please choose calorie Please enter your MAINTENANCE calories (what you eat to NOT lose weight):
reduction and protein grams
**Please enter desired calorie reduction (10-15%):
so your ratios look
**Please enter desired average grams of protein per pound (1.0-1.2):
manageable**
Your average target calories are: 0
Calorie/Carb Cycle
Grams % of total cals Grams % of total cals Grams % of total cals
Low (3 days) Medium (2 days) High (2 days)
Protein 0 ? 0 ? 0 ?
Carbs 0 ? 0 ? 0 ?
Fat 0 ? 0 ? 0 ?
Calories 0 ? 0 ? 0 ?
One cheat meal per week - anything you want, unlimited portion, eat within an hour (to be self limiting).
Consume this cheat meal on a high calorie day, after lifting.
PHASE 1 (3 WEEKS)
Back to Menu UPPER BODY LOWER BODY
WORKOUT WEEK ONE WORKOUT WEEK ONE
DAY 1 (W/O 1) DAY 3 (W/O 2) DAY 2 (W/O 1) DAY 4 (W/O 2)
sets reps tempo rest sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 INCLINE DB PRESS 5 5 311 90 3 15 311 30 A LEG PRESS w/ LOW FOOT PLACEMENT (W/O 1) 4 10 311 60
A2 SEATED CABLE ROW 5 5 311 90 3 15 311 30 A BARBELL SQUAT (W/O 2) 5 5 311 90
B1 WIDE GRIP PULLDOWN 5 5 311 90 3 15 311 30 B LEG PRESS w/ HIGH FOOT PLACEMENT (W/O 1) 4 10 311 60
B2 MILITARY or ARNIE PRESS 5 5 311 90 3 15 311 30 B RDL or SLDL with SHRUG (W/O 2) 5 5 311 90
C1 DIPS 5 5 311 90 3 15 311 30 C1 LYING LEG CURLS (W/O 1) 4 10 311 60
C2 INCLINE DB CURL 5 5 311 90 3 15 311 30 C2 SEATED LEG EXTENSIONS (W/O 1) 4 10 311 60
E SWISS BALL CRUNCH no abs 3 15 311 30 C1 BULGARIAN SPLIT SQUAT (W/O 2) 5 5 311 90
C2 STEP UPS or WALKING LUNGES (W/O 2) 5 5 311 90
D STANDING CALF RAISE (W/O 1) 4 10 311 60
D SEATED CALF RAISE (W/O 2) 5 5 311 30
**Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are **Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are finished.Then move
finished.Then move on to the next letter in the sequence. on to the next letter in the sequence.
WORKOUT WEEK TWO WORKOUT WEEK TWO
DAY 1 (W/O 1) DAY 3 (W/O 2) DAY 2 (W/O 1) DAY 4 (W/O 2)
sets reps tempo rest sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 INCLINE DB PRESS 4 10 311 60 5 5 311 90 A LEG PRESS w/ LOW FOOT PLACEMENT (W/O 1) 3 15 311 30
A2 SEATED CABLE ROW 4 10 311 60 5 5 311 90 A BARBELL SQUAT (W/O 2) 4 10 311 60
B1 WIDE GRIP PULLDOWN 4 10 311 60 5 5 311 90 B LEG PRESS w/ HIGH FOOT PLACEMENT (W/O 1) 3 15 311 30
B2 MILITARY or ARNIE PRESS 4 10 311 60 5 5 311 90 B RDL or SLDL with SHRUG (W/O 2) 4 10 311 60
C1 DIPS 4 10 311 60 5 5 311 90 C1 LYING LEG CURLS (W/O 1) 3 15 311 30
C2 INCLINE DB CURL 4 10 311 60 5 5 311 90 C2 SEATED LEG EXTENSIONS (W/O 1) 3 15 311 30
C1 BULGARIAN SPLIT SQUAT (W/O 2) 4 10 311 60
C2 STEP UPS or WALKING LUNGES (W/O 2) 4 10 311 60
D STANDING CALF RAISE (W/O 1) 3 15 311 30
D SEATED CALF RAISE (W/O 2) 4 10 311 60
REVERSE CRUNCH 3 15 311 30 no abs
**Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are **Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are finished.Then move
finished.Then move on to the next letter in the sequence. on to the next letter in the sequence.
WORKOUT WEEK THREE WORKOUT WEEK THREE
DAY 1 (W/O 1) DAY 3 (W/O 2) DAY 2 (W/O 1) DAY 4 (W/O 2)
sets reps tempo rest sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 INCLINE DB PRESS 3 15 311 30 4 10 311 60 A LEG PRESS w/ LOW FOOT PLACEMENT (W/O 2) 3 15 311 30
A2 SEATED CABLE ROW 3 15 311 30 4 10 311 60 A BARBELL SQUAT (W/O 1) 5 5 311 90
B1 WIDE GRIP PULLDOWN 3 15 311 30 4 10 311 60 B LEG PRESS w/ HIGH FOOT PLACEMENT (W/O 2) 3 15 311 30
B2 MILITARY or ARNIE PRESS 3 15 311 30 4 10 311 60 B RDL or SLDL with SHRUG (W/O 1) 5 5 311 90
C1 DIPS 3 15 311 30 4 10 311 60 C1 LYING LEG CURLS (W/O 2) 3 15 311 30
C2 INCLINE DB CURL 3 15 311 30 4 10 311 60 C2 SEATED LEG EXTENSIONS (W/O 2) 3 15 311 30
E SWISS BALL CRUNCH 3 15 311 30 no abs C1 BULGARIAN SPLIT SQUAT (W/O 1) 5 5 311 90
C2 STEP UPS or WALKING LUNGES (W/O 1) 5 5 311 90
D STANDING CALF RAISE (W/O 1) 5 5 311 90
D SEATED CALF RAISE (W/O 2) 3 15 311 30
D REVERSE CRUNCH no abs 3 15 311 30
**Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are **Do X1, X2 as alternating pairs : set of X1, rest, set of X2, rest, set of X1… until all sets are finished.Then move
finished.Then move on to the next letter in the sequence. on to the next letter in the sequence.
PHASE 2 (8 WEEKS)
Back to Menu WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEEK 5 WEEK 6 WEEK 7 WEEK 8
SETS REPS TEMPO REST SETS REPS TEMPO REST SETS REPS TEMPO REST SETS REPS TEMPO REST
DAY 1 - UPPER BODY HORIZONTAL
A1 REVERSE GRIP B/O ROW 6 3 321 90 2 25 201 30 3 12 301 60 5 6 311 90
A2 BENCH PRESS 6 3 321 90 2 25 201 30 3 12 301 60 5 6 311 90
B1 WIDE GRIP CABLE ROW TO CHEST 6 3 321 90 2 25 201 30 3 12 301 60 5 6 311 90
B2 INCLINE DB PRESS PALMS IN 6 3 321 90 2 25 201 30 3 12 301 60 5 6 311 90
C1 LYING TRI EXTENSION 6 3 321 90 2 25 201 30 3 12 301 60 5 6 311 90
C2 SWISS BALL CRUNCH 3 12 321 60 3 12 321 60 3 12 321 60 3 12 321 60
DAY 2 - LOWER BODY
A SNATCH GRIP DEADLIFT 5 6 311 120 6 3 321 90
A LEG PRESS w/ HIGH FOOT PLACEMENT 2 25 201 60 3 12 301 60
B1 BARBELL LUNGE 5 6 311 120 6 3 321 90
B2 DB STEP UP 5 6 311 120 6 3 321 90
B1 LYING LEG CURLS 2 25 201 60 3 12 301 60
B2 SEATED LEG EXTENSIONS 2 25 201 60 3 12 301 60
C STANDING CALF RAISE 5 6 311 120 6 3 321 90
C SEATED CALF RAISE 2 25 201 60 3 12 301 60
D REVERSE CRUNCH 3 12 321 60 3 12 321 60 3 12 321 60 3 12 321 60
DAY 3 - UPPER BODY VERTICAL
A1 CLOSE GRIP CHINS OR PULL DOWNS 3 12 301 90 5 6 311 30 6 3 321 60 2 25 201 90
A2 BARBEL MILITARY PRESS 3 12 301 90 5 6 311 30 6 3 321 60 2 25 201 90
B1 WIDE GRIP PULL DOWNS 3 12 301 90 5 6 311 30 6 3 321 60 2 25 201 90
B2 DB ARNIE PRESSES 3 12 301 90 5 6 311 30 6 3 321 60 2 25 201 90
C BARBELL CURL 3 12 301 90 5 6 311 30 6 3 321 60 2 25 201 90
D RUSSIAN TWIST WEEKS 1 & 5 ONLY 3 12 301 90
TAKE ONE WEEK OFF AFTER COMPLETING THIS PHASE BEFORE STARTING THE FINAL 3 WEEKS
PHASE 3 (3 WEEKS)
Back to Menu UPPER BODY LOWER BODY
WORKOUT WEEK ONE WORKOUT WEEK ONE
DAY 1 DAY 2 DAY 3
sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 BENT OVER BARBELL ROW 6 4 30X 120 A SQUAT HEELS RAISED, 1 1/4 REP STYLE 6 4 30X 120
A2 INCLINE BARBELL PRESS 6 4 30X 120 A LEG PRESS, LOW FOOT, 1 1/4 REP STYLE 5 8 301 90
B1 BULGARIAN SPLIT DEADLIFT
6 4 30X 120
B1 MIXED GRIP CHIN UPS 6 4 30X 120 http://www.bodybuilding.com/fun/alwyn5.htm
B2 SEATED BARBELL MILITARY PRESS 6 4 30X 120 B1 LEG PRESS, HIGH FOOT PLACEMENT 5 8 301 90
B2 SPLIT GOOD MORNINGS or HYPERS 5 8 301 90 6 4 30X 120
C1 INCLINE EZ BAR TRI EXT 6 4 30X 120 C REVERSE CRUNCH 3 15 311 30 3 15 311 30
C2 EX BAR CURL 6 4 30X 120
D SWISS BALL CURL 4 20 311 30
WORKOUT WEEK TWO WORKOUT WEEK TWO
DAY 1 DAY 2 DAY 3
sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 BENT OVER BARBELL ROW 4 12 201 60 A SQUAT HEELS RAISED, 1 1/4 REP STYLE 4 12 201 60
A2 INCLINE BARBELL PRESS 4 12 201 60 A LEG PRESS, LOW FOOT, 1 1/4 REP STYLE 5 8 301 90
B1 BULGARIAN SPLIT DEADLIFT
6 4 30X 120
B1 MIXED GRIP CHIN UPS 4 12 201 60 http://www.bodybuilding.com/fun/alwyn5.htm
B2 SEATED BARBELL MILITARY PRESS 4 12 201 60 B1 LEG PRESS, HIGH FOOT PLACEMENT 5 8 301 90
B2 SPLIT GOOD MORNINGS or HYPERS 5 8 301 90 6 4 30X 120
C1 INCLINE EZ BAR TRI EXT 4 12 201 60 C REVERSE CRUNCH 3 15 311 30 3 15 311 30
C2 EX BAR CURL 4 12 201 60
D SWISS BALL CURL 4 20 311 30
WORKOUT WEEK THREE WORKOUT WEEK THREE
DAY 1 DAY 2 DAY 3
sets reps tempo rest sets reps tempo rest sets reps tempo rest
A1 BENT OVER BARBELL ROW 5 8 301 90 A SQUAT HEELS RAISED, 1 1/4 REP STYLE 6 4 30X 120
A2 INCLINE BARBELL PRESS 5 8 301 90 A LEG PRESS, LOW FOOT, 1 1/4 REP STYLE 4 12 201 60
B1 BULGARIAN SPLIT DEADLIFT
6 4 30X 120
B1 MIXED GRIP CHIN UPS 5 8 301 90 http://www.bodybuilding.com/fun/alwyn5.htm
B2 SEATED BARBELL MILITARY PRESS 5 8 301 90 B1 LEG PRESS, HIGH FOOT PLACEMENT 4 12 201 60
B2 SPLIT GOOD MORNINGS or HYPERS 6 4 30X 120 4 12 201 60
C1 INCLINE EZ BAR TRI EXT 5 8 301 90 C REVERSE CRUNCH 3 15 311 30 3 15 311 30
C2 EX BAR CURL 5 8 301 90
D SWISS BALL CURL 4 20 311 30
