Weekly Undulating Periodization
Weekly Undulating Periodization (WUP) is a type of periodization training in which training intensity changes from week to week within a given training phase. This approach differs from block periodization, which maintains relatively stable intensity across multiple weeks, and from daily undulating periodization, which varies intensity from session to session. WUP may still incorporate progressive overload over time, even as intensity undulates between weeks.
Semantics: The Brookbush Institute uses “weekly undulating” as an adjective to describe any program in which intensity fluctuates from week to week within a phase or mesocycle. Weekly undulation refers to the frequency of change, not the direction of intensity progression. WUP may be implemented as part of a linear , reverse linear , or non-linear program, depending on the direction of the intensity change throughout a program.
Opposing Strategies:
- Block Periodization
- Daily Undulating Periodization
Related Course:
- Acute Variables: Periodization Training
Examples
Example 1: Weekly Undulation Within a Linear Program
A 4-week cycle where weekly intensity increases, but each week emphasizes a different rep range:
- Week 1 (Hypertrophy Focus):
3–4 sets of 10–12 reps at 65–70% of 1RM - Week 2 (Strength Focus):
4–5 sets of 6–8 reps at 75–85% of 1RM - Week 3 (Power Focus):
4–5 sets of 3–5 reps at 85–95% of 1RM - Week 4 (Hypertrophy/Recovery):
3–4 sets of 10–12 reps at 60–70% of 1RM - Repeat
Although rep ranges and intensity vary each week, the program progresses in intensity throughout the cycle.
Example 2: Weekly Undulation Within a Non-linear Program
A 6-week program where intensity undulates between rep ranges each week without a directional trend:
- Week 1: 3 sets of 10 at 70%
- Week 2: 5 sets of 5 at 85%
- Week 3: 3 sets of 12 at 65%
- Week 4: 4 sets of 6 at 80%
- Week 5: 3 sets of 8 at 75%
- Week 6: 5 sets of 3 at 90%
This sequence shows no consistent increase or decrease in intensity, classifying it as weekly undulating non-linear periodization.
Frequently Asked Questions (FAQs)
What is the goal of weekly undulating periodization?
- To improve adaptation and reduce training monotony by varying intensity across weekly cycles. Note, research does not suggest that weekly undulation is more beneficial than daily or block periodization.
How does WUP differ from daily undulating periodization (DUP)?
- WUP changes intensity week to week, whereas DUP changes intensity session to session within a week.
Can WUP be used in a linear program?
- Yes. If intensity increases throughout the program, WUP can be part of a linear program.
Is weekly undulating periodization effective for beginners?
- It may be appropriate for intermediate lifters. Research demonstrates that periodization is not more effective than non-periodized programs for novice lifters, suggesting that simpler models are generally more suitable for beginners.
Can WUP target different adaptations in different weeks?
- Yes. Each week may emphasize hypertrophy, strength, or power — or maintain a consistent adaptation goal while adjusting intensity ranges.