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!!

Hypertrophy for Fellas - Phase 3 (First Edition)

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