5 Types of Periodization – Part 2!
Here’s 5 Types of Periodization Part 2! We covered some good ground in Part 1, now we’ll look at some sample routines and also cover nutrition as well as supplement tips. Ready to dive in? Then let’s get going!
5 Types of Periodization – Sample 1-Week Training Splits
Option 1: The Modern Hypertrophy Split (Daily Undulating Periodization – DUP)
Ideal for more advanced lifters who want to build maximum muscle while keeping their baseline strength high. (1) I chose this one to provide a wider range of examples rather than always using linear periodization (as in several recent articles). After all, there are 5 Types in this Series!
| Weekly Overview – Option 1 | ||
| Monday (or Tuesday) | Muscle Growth | High Volume/ Moderate Intensity |
| Wednesday (or Thursday) | Power/Speed | Low Volume / Max Speed |
| Friday (or Saturday) | Absolute Strength | Low Volume / High Intensity |
Monday: Muscle Growth Day (High Volume / Moderate Load Intensity)
Squat Warm-Up
5 minutes Cardio
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Squat
4 sets x 10 reps @ 70% 1RM
Bench Press Warm-Up
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Bench Press
4 sets x 10 reps @ 70% 1RM
Accessory Work
Lat Pulldowns
3 sets x 12 reps
Dumbbell Flies
3 sets x 12 reps
Leg Press
2 sets x 12 reps
Leg Curls
2 sets x 12 reps
Seated Crunch Machine
3 sets x 12 reps
Wednesday: Power & Speed Day (Low Volume / High Speed)
Squat Warm-Up
5 minutes Cardio
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Squat
5 sets x 3 reps @ 60% 1RM – Focus on an explosive upward speed.
Bench Press Warm-Up
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Bench Press
5 sets x 3 reps @ 60% 1RM – Focus on an explosive upward speed.
Accessory Work – Explosive Movements
Romanian Deadlifts
3 sets x 5-8 reps @ 60% 1RM
Pull-Ups
2 sets x 5-8 reps
Box Jumps
3 sets x 5-8 reps
Ab Coaster
3 sets x 12 reps
Friday: Max Strength Day (Low Volume / High Intensity)
Squat Warm-Up
5 minutes Cardio
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Squat
2 sets x 4 reps @ 85% 1RM
Bench Press Warm-Up
Empty Bar x 15 reps
20% 1RM x 12 reps
40% 1RM x 10 reps
Bench Press
3 sets x 4 reps @ 85% 1RM
Deadlifts
2 sets x 3 reps @ 85% 1RM
Accessory Work
Bent Over Rows
3 sets x 5-6 reps
Leg Press
3 sets x 5-6 reps
Overhead Press
3 sets x 5-6 reps
Hanging Leg Raises
3 sets x 12 reps
Option 2: The Powerbuilding Split (Modified Conjugate Method)
Of the 5 Types covered, this one is very popular. It’s ideal for lifters who want to look like a bodybuilder but perform like a powerlifter, popularized by Westside Barbell concepts. (2)
| Weekly Overview – Option 2 | Main Lift | |
| Monday | Max Effort Upper | Bench Press |
| Tuesday | Max Effort Lower | Deadlift |
| Thursday | Dynamic Upper | Bench Press |
| Friday | Dynamic Lower | Squat |
Monday: Max Effort Upper Body
Bench Press
Empty Bar x 15 reps
1 x 12 reps @ 40% 1RM
1 set x 12 reps @ 55% 1RM
1 set x 8 reps @ 80% 1RM
1 set x 6 reps @ 85% 1RM
1 set x 3 reps @ 93% 1RM
Accessory Work – Use the Repeated Effort Method
The Repeated Effort Method means you should bring your sets very close to failure. For me, I’d take them to initial failure. By that I mean you’ve reached the point where you can’t perform another rep, but it would be possible if you put out exceptional effort.
Incline Dumbbell Bench Press
4 sets x 8 reps
Dumbbell Side Lateral Raises
4 sets x 8 reps
Tricep Pushdowns
3 sets x 12 reps
Barbell Rows
4 sets x 10 reps
Ab Wheel
2 sets x 15 reps
Tuesday: Max Effort Lower Body
Main Lift: Deficit Deadlift – Work up to a heavy 1-rep max (ME Method).
Accessory Bodybuilding: Romanian Deadlifts (3×8), Hack Squats (4×10), Standing Calf Raises (4×15), Hanging Leg Raises (3xMax).
Use the Max Effort Method
The max effort method is a core pillar of the Conjugate Method popularized by Westside Barbell. It involves lifting maximum or near-max weights (90% to 100%+) for 1 to 3 reps to build absolute strength, train the central nervous system to fire at peak rates, and improve intra- and intermuscular coordination.
Deadlift
Empty Bar x 15 reps
1 x 12 reps @ 40% 1RM
1 set x 12 reps @ 55% 1RM
1 set x 8 reps @ 80% 1RM
1 set x 6 reps @ 85% 1RM
1 set x 4 reps @ 90% 1RM
1 set x 1 rep @ 100% 1RM
Accessory Work – Take each set close to failure (1-2 reps left in the tank)
Chest-Supported Seated Row Machine
3 sets x 8 reps
Seated Leg Press
4 sets x 10 reps
Standing Calf Raises
2 sets x 15 reps
Seated Calf Raises
2 sets x 15 reps
Hanging Leg Raises
2 sets x 15 reps
Thursday: Dynamic Effort Upper Body
Close-Grip Bench Press
Empty Bar x 15 reps
9 x 3 reps @ 50% 1RM – Use the Dynamic Effort Method, which means you’re moving a moderate weight at maximum velocity yet under control. That’s the problem I see here: many lifters would just let momentum do the work while they hang out and take it easy. Don’t do that.
Accessory Work
Dumbbell Shoulder Press
3 sets x 10 reps
Face Pulls
4 sets x 12 reps
Lat Pulldowns – Use a unilateral machine that allows different grips, such as underhand and hammer-style.
4 sets x 12 reps
Incline Dumbbell Curls
3 sets x 12 reps
Ab Wheel – Side to Side
2 sets x 15 reps per side
Friday: Dynamic Effort Lower Body
Main Lift: Box Squat – 10 sets x 2 reps @ 55% 1RM using maximal bar speed (DE Method).
Accessory Bodybuilding: Leg Curls (4×12), Walking Lunges (3×10 per leg), Ab Wheel Rollouts (3×12).
Box Squat
10 sets x 2 reps @ 55% 1RM – Go for max bar speed (the DE Method)
Accessory Work
Walking Lunges
3 sets x 10 reps
Seated Leg Curl Machine
4 sets x 12 reps
Ab Coaster
3 sets x 12 reps
Nutrition Tips
Protein
Every serious lifter should be consuming at least 1 gram of protein per pound of bodyweight. You should also spread out your protein intake over 5-6 meals/snacks/shakes. The classic approach is to consume 3 main meals and 2-3 protein shakes or snacks. This approach can be adjusted based on your lifestyle demands. In addition, I advise a post-workout shake when you’re done training.
Ignore those who claim you don’t need to consume protein until hours after your workout. When you’re done, you’re most likely drained and hungry. Your muscles have been damaged and need repair, and glycogen levels have been drained. There’s no good reason to wait – so have that shake!
Protein at Night
About 30 minutes before bed, I advise consuming a protein source that contains slow digesting protein sources, such as a protein shake, a serving of Greek yogurt, or a serving of low-fat cottage cheese. Doing so will help you stay in a state of positive protein balance at a time when your body naturally falls into a state of negative protein balance.
Carbohydrates
Don’t be afraid of carbohydrates! Of course you need to keep your intake under control, but you can eat a little more on training days. Focus on clean complex carbohydrates with some simple carbs in the hours around your workouts only.
Strategic Carb Intake – Workout Nutrition Blueprint
I suggest taking in 50% of the day’s carbs, including all of the day’s simple carbs, in those hours before and after your workout.
Fats
Generally speaking, healthy fats such as salmon and other fatty fish, nuts, seeds, and olive oil should make up about 20% of your diet. Avoid saturated fats and trans fats (fried foods, fatty red meat, full fat dairy).
Supplement Suggestions
This sensational protein powder features 25 grams of hydrolyzed whey that releases leucine in the early stages of protein synthesis, a trigger of muscle growth. This innovation is due to a special technology exclusive to Hi-Tech.
This is the protein you want to take at night . One serving provides 24 grams of fast and slow proteins from milk and whey sources.
Here is a revolutionary pre-workout featuring clinically studied, exceptionally dosed ingredients (with several patented ingredients), and a fully open label. It’s revolutionary because it introduced ingredients dosed at the high end of clinical studies – no one else was doing this at this level.
Creatine monohydrate is the most tested and proven supplement in history, making it a must-have supplement. AllMax uses CreaSyn®, a patented micronized creatine monohydrate with a purity rating of 99.9%.
Don’t look past the benefits of a good multi, especially this one! VITASTACK ensures you’re covering all your fundamental nutritional needs by featuring 7 nutrient complexes – it’s natural health insurance!
This is a premium quality EAA powder that provides the 9 essential amino acids your body can’t make (including leucine). EAA Pure works well as an intra-workout, or add it to your Pre.
This very impressive product helps you quickly load fast-digesting carbs for optimal ATP energy when you train – and there are no insulin spikes. Believe me, it makes a difference!
Optional
Blackstone Labs Metha-Quad Extreme – Here’s a hardcore supplement for very serious lifters! You’re getting a powerful 4-in-1 Mass Stack in a single bottle – Metha-Quad is a multi-prohormone powerhouse! As part of using this product, you must use a PCT when you’re done! I strongly advise not to just rush into using a product like this. Understand what you’re doing, and make sure you’re covered both on-cycle and post-cycle.
Summary
That’s Part 2! In Part 1 and Part 2 of this Series, 5 Types of Periodization, I have attempted to present enough information to help you make a choice. That choice is whether or not you want to give this approach a try. I recommend it for athletes, competitive powerliters, and competitive bodybuilders. But before you hit the gym, stop by illpumpyoup.com and grab those supps!
References:
- Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M. J., Panton, L. B., Contreras, R. J., & Kim, J. S. (2016). Modified Daily Undulating Periodization Model Produces Greater Performance Than a Traditional Configuration in Powerlifters. Journal of strength and conditioning research, 30(3), 784–791. https://doi.org/10.1519/JSC.0000000000001165
- https://www.westside-barbell.com/a/blog/conjugate-system