Powerlifting
DUP — Strength & Size 4-Day
A 4-day daily-undulating program that trains the squat, bench and deadlift twice a week — once heavy in the 3-5 zone, once for volume in the 8-12 zone — so strength and size advance on the same lifts. 10 weeks for intermediate and advanced lifters with a barbell and dumbbells.
- Category
- Powerlifting
- Length
- 10 weeks
- Frequency
- 4 days/week
- Est. session
- 50–70 min
Last updated: June 2026
About this program
DUP — Daily Undulating Periodization — is the most research-supported way to keep a trained lifter progressing on strength and size at once. Instead of grinding one rep range for weeks, it waves the intensity within the week on the same movement patterns: a Lower Heavy and Upper Heavy day in the 3-5 rep range drive the squat, bench, press and deadlift, then a Lower Volume and Upper Volume day take the squat, bench and pull patterns into the 8-12 zone for hypertrophy. The squat, bench and deadlift pattern are each trained twice a week — heavy and light — so neither quality is traded away; overhead press is the one heavy-only main lift, balanced by the volume day's incline pressing.
Built for intermediate and advanced lifters who have stalled on linear or weekly progression and want a data-driven model that autoregulates off RPE. Not for beginners — run StrongLifts 5×5 or Novice LP first to earn the base — and not the right pick for a dedicated meet peak (switch to PL Peaking) or a deep cut (the volume day is hard to recover on a large deficit). Equipment: a commercial or well-equipped home gym with a barbell and dumbbells.
Progression is double progression governed by RPE per the Strength and Hypertrophy frameworks: on heavy days add load when the top sets hit their reps at or under the target RPE; on volume days add reps toward the top of each range, then add load and reset. Per the Periodization framework the 10 weeks run accumulation (wk 1-3) → intensification (wk 4-6) → peak (wk 7-9) → deload + retest (wk 10). Across the block expect roughly 5-7.5 kg on bench and press and 10-15 kg on squat and deadlift, with measurable size on the legs, chest, back and shoulders.
Powerlifting · 10 weeks · 4 days/week
Start to finish
- Frequency
- 4 days/week
- Per session
- 50–70 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- A 4-day daily-undulating program that trains the squat, bench and deadlift twice a week — once heavy in the 3-5 zone, once for volume in the 8-12 zone — so strength and size advance on the same lifts.
- 02The commitment
- A steady four-plus days a week
- 03The arc
- 10 weeks, 4 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
10 weeks across 4 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–362Intensity
Phase 1 · Accumulation
Accumulation
Set honest reference loads on both waves and build volume. Heavy days settle the 3-5 top sets; volume days ramp reps in the 8-12 zone.
- Weeks 4–682Intensity
Phase 2 · Intensification
Intensification
Heavy-wave loads climb and rep targets tighten toward 3s; volume days add load and reset reps to the bottom of the range.
- Weeks 7–992Intensity
Phase 3 · Peak
Peak
Top intensity on the heavy wave — singles-to-triples at 88-93% TM; volume days hold load and reduce slightly to protect recovery.
- Weeks 10–1030Intensity
Phase 4 · Deload
Deload + Retest
Cut volume and load to shed fatigue, then retest top-set loads on squat, bench and deadlift to set next block's training maxes.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
DUP — Daily Undulating Periodization — is the most research-supported way to keep a trained lifter progressing on strength and size at once. Instead of grinding one rep range for weeks, it waves the intensity within the week on the same movement patterns: a Lower Heavy and Upper Heavy day in the 3-5 rep range drive the squat, bench, press and deadlift, then a Lower Volume and Upper Volume day take the squat, bench and pull patterns into the 8-12 zone for hypertrophy. The squat, bench and deadlift pattern are each trained twice a week — heavy and light — so neither quality is traded away; overhead press is the one heavy-only main lift, balanced by the volume day's incline pressing.
Built for intermediate and advanced lifters who have stalled on linear or weekly progression and want a data-driven model that autoregulates off RPE. Not for beginners — run StrongLifts 5×5 or Novice LP first to earn the base — and not the right pick for a dedicated meet peak (switch to PL Peaking) or a deep cut (the volume day is hard to recover on a large deficit). Equipment: a commercial or well-equipped home gym with a barbell and dumbbells.
Progression is double progression governed by RPE per the Strength and Hypertrophy frameworks: on heavy days add load when the top sets hit their reps at or under the target RPE; on volume days add reps toward the top of each range, then add load and reset. Per the Periodization framework the 10 weeks run accumulation (wk 1-3) → intensification (wk 4-6) → peak (wk 7-9) → deload + retest (wk 10). Across the block expect roughly 5-7.5 kg on bench and press and 10-15 kg on squat and deadlift, with measurable size on the legs, chest, back and shoulders.
Common questions
The facts most people check before they commit a block to it.
01How long is the DUP — Strength & Size 4-Day program?
DUP — Strength & Size 4-Day runs 10 weeks at 4 days a week, structured into 4 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is DUP — Strength & Size 4-Day for?
A 4-day daily-undulating program that trains the squat, bench and deadlift twice a week — once heavy in the 3-5 zone, once for volume in the 8-12 zone — so strength and size advance on the same lifts. It sits in the Powerlifting category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does DUP — Strength & Size 4-Day progress over the weeks?
It opens with accumulation and finishes with deload + Retest. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust DUP — Strength & Size 4-Day to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
Proposal — add weight