This phase is for a duration of 4 weeks and consists of daily undulating periodisation training. 
 
DUP is a method in which the training intensity changes throughout the week by using multiple rep ranges. This is a high frequency program, hitting each body part three times a week.
 
When using the DUP method, you are optimising all three mechanisms of hypertrophy:
• Mechanical tension (heavy days);
• Muscle damage; and
• Metabolic stress (high reps).
 
Get ready to grow!!