From Malnourished Skinny guy to Getting Jacked 💪🏻
Picture: After 4 months of DUP, my progress.
Alright, so I used DUP—Daily Undulating Periodization. DUP is all about varying the intensity and volume of your workouts throughout the week, not only to avoid plateaus but also to boost muscle growth and strength.
I tweaked my strength training days so I was hitting different rep ranges and intensities. Let's break it down.
Weekly Schedule with DUP:
Monday: Upper Body Strength Training (Heavy)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Bench Press: 4 sets of 4-6 reps (Heavy Weight)
- Bent Over Rows: 4 sets of 4-6 reps (Heavy Weight)
- Shoulder Press: 3 sets of 6-8 reps
- Pull-Ups/Assisted Pull-Ups: 3 sets of 4-6 reps (Weighted if possible)
- Dumbbell Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips: 3 sets of 8-10 reps (Weighted if possible)
- Cool-Down: 10 minutes (static stretching) Tuesday: Cardio/HIIT
- No change here. The plan is solid for burning fat and improving endurance.
Wednesday: Lower Body Strength Training (Moderate)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Squats: 4 sets of 8-10 reps (Moderate Weight)
- Deadlifts: 4 sets of 8-10 reps (Moderate Weight)
- Lunges: 3 sets of 12-15 reps per leg
- Leg Press: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Cool-Down: 10 minutes (static stretching) Thursday: Active Recovery (Yoga/Stretching)
- 30 minutes focusing on flexibility and relaxation. Crucial for recovery and mobility.
Friday: Full Body Strength Training (Light)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Clean and Press: 4 sets of 8-10 reps (Light Weight)
- Deadlifts: 3 sets of 12-15 reps (Light Weight)
- Pull-Ups: 3 sets of 8-10 reps (Assisted if needed)
- Squats: 3 sets of 12-15 reps (Light Weight)
- Push-Ups: 3 sets to failure
- Plank: 3 sets of 60 seconds
- Cool-Down: 10 minutes (static stretching)
Saturday: Cardio/HIIT
- Same as Tuesday. Keep the heart rate up and metabolism fired.
Sunday: Rest/Active Recovery (Light Walk)
- Perfect for shaking off any residual fatigue and resetting for the upcoming week.
Nutrition Plan:
- No changes here. Balanced, nutrient-rich diet. Tracking Progress and Tips for Success:
- Follow the same method for tracking progress and stay consistent with your workouts and nutrition.
- Rest and recover. The varied intensity will be demanding, so take recovery seriously.
- Form and technique are non-negotiable. Stick to proper forms to prevent injuries.
- Keep the right mindset. Stay positive and trust the process.
This variation with DUP will keep your body guessing and change your physique.
What was your protein intake per kg of bodyweight ?
Mind sharing before? Hard to believe you got jacked in four months, it takes years of consistency. Maybe you have really good genetics.
Bro to his muscles: Never let them know your next move.
Amazing results btw
Sadly, there is nothing mentioned on the diet intake!! It's hard to believe that one junked up without proper diet changes. That junk up may be artificial junk not true bulk up. One does not need to have abs or things like that to be called healthy. They are for show-off but do not guarantee that one will not face heart issues at young age, etc with so much much stress training.
Yeah. This seems rather incomplete.
I'd go on the other end of the stick and claim that this is not a true 4 months journey. Maybe OP was already doing gym but in an unplanned sporadic manner without any concrete diet vision