Undulating Periodization... Huh?

If you're looking to get stronger, studies have shown that undulating periodization--a method of structuring sets and reps in different ways--is effective for strength gains. Alwyn Cosgrove's Undulating Periodization: Variable Repition Training (VRT) describes the different types of periodization:

Linear Periodization: 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: 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: Takes the adjusting of rep protocols one step further. This system actually adjusts the rep bracket with each workout. Since the body adapts to the rep range the fastest and the exercise selection the slowest, you need to change the rep bracket more often than the exercises, which is where undulating periodization comes in.

Using an upper-lower body split using some very basic exercises, Cosgrove devised a training program based on undulating periodization. You don't need to follow this split with these exercises (it's a sampler), but you do need to stick to the sets and rep parameters for this it to work.

In his program, you train the upper body on Monday and Thursday, and the lower body on Tuesday and Friday. Move to the next workout in the program until you have repeated each workout 4-6 times.

Get the workout.