Programming for Multiple Sessions in a Week: Heavy/Light, Volume/Intensity, and DUP
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- Опубликовано: 8 фев 2025
- As lifters become more advanced, keeping training frequency high requires modifying the movement selection, volume and intensity in each session. This is a breakdown of how to structure multiple squat, bench, and deadlift sessions in a single week, using heavy/light or daily undulating periodization to increase total weekly volume while allowing enough recovery to continue progression.
Bromley applying the Bulgarian method to uploads.
This man is a machine.
Yes, he is a machine. Kudos for the “volume” of intelligent commentary.
What rpe do chase on the "light" day on the heavy and light split?
Bromley you helped me break a 3 month deadlift plateau. I can’t thank you enough for your content
What rpe do chase on the "light" day on the heavy and light split?
Wtf is a 3 month plateau?
@@danielhenderson762 Basically its called having no clue what you're doing lol.
Man I'm early weeks ago I didn't knew anything about programming now I'm getting it little by little thanks coach love from india
Yo slow down I barely finish one video before you upload the next
Brilliant content man
Some of the best programming stuff on RUclips. Thanks Alex
You're cool man, this is a great channel and you've taught me loads
Great content! Well thought out and presented. I can't wait to see what you put out in the future!
Just, thank you for all these videos about programming.
This channel is gold. Perfect timing. I`m trying to learn what I can about linear, block and undulating periodization and you`re helping me greatly bro!
What rpe do chase on the "light" day on the heavy and light split?
ohhh, some intelligent trainer who can teach me about programming.I subscribed it.
best creator for sure
Great instruction with charts.Keep em' coming.
Amazing, wealth of knowledge. Thank you.
fantastic video Alexander.
Can anyone name a more informative fitness channel on RUclips? Another brilliant presentation, Bromley!
6:33 Variation of volume within mesocycle: 35-28-22-15%. Within microcyle: three days 48-28-24%, four days 35-28-22-15%, five days 30-27-15-15-13%. Taken from the book of Chernyak Sheiko was citing.
I like Option 1. The only issue with Options 2 and 3 is that in training multiple qualities like that, most of us tend to hit the volume hard and the heavy day hard. It ends up being multiple days of high stress and consequently low recovery.
you're supposed to hit the intensity day hard, you just reduce the volume significantly so you can recover from it
This deserved 10,000 likes
Looking forward to hearing your opinion on when and how to rotate lifts/variations.
Good content, man!
I'm 50 and use a heavy/light. It is more or less 5/3/1 BBB only the lifts for my back off sets aren't the same as for my heavy sets. I go:
1-Heavy OHP, light bench variation
2-Heavy DL, light squat
Off
3-Heavy bench, light OHP
4-Heavy squat, light RDL
Off
Off
East lifting day I throw a couple of assistance exercises, too.
What rpe do chase on the "light" day on the heavy and light split?
Excellent video
Love this
Awesome video, I learned a lot. Shouts out to Andy Baker.
Dup is blowing up my numbers, idk 😂
Amazing info
I think you need some links in your bio for personal programming etc.
DUP doesn't have to be like concurrent training, it can be a natural extension of heavy / light to more days. For example
Week 1/Week 2/...
Day 1: 4x10/4x9/4x8/4x7/4x6/4x5
Day 2: 4x8/4x7/4x6/4x5/4x4/4x3
Day 3: 4x6/4x5/4x4/4x3/4x2/4x1
Heavy / light would be the 4x6 and 4x10 alone, DUP then uses another day in between.
I've had a difficult time nailing down DUP to it's primary principles. I believe you are right, the name itself just refers to changes in volume and intensity session to session, but the endless articles written about it always frame it in the context of targetting different training thresholds, usually with comparable effort session to session.
@@AlexanderBromley I like that periodization article Greg Nuckols wrote way back when for Juggernaut: www.jtsstrength.com/one-type-periodization-part-1/
Like you said undulation just means changes in reps, sets or load, daily means you do it within the microcycle.
The research generally does hypertrophy, power and strength OR something like the above. One of the first studies on the subject (Rhea 2002) did 3 sets of 8, 6 and 4 reps.
Very true i have been noticing this cycle were i make gains for 4 weeks then i backslide and then my skullcrushers get stronger and my bench improves again
You mention 3x5 and 3x10. How much to reduce weights on 3x10? As well as if my 3x5 was rpe 8-9 should the 3x10 also be rpe 8-9 or lower?
Should I pick random weights I can do 5 reps and 10 with and Then work them upwards or is there a precentage to follow?
And I guess the same goes for the accessories? Or should the accessories Always "push" and Only Main movement changing in reps and second accessory exercise just focus on normal progression?
I’m at a plateau for bench I’m gna split a strength day and hypertrophy day since I do PPL for strength how many sets should I do and of what reps
If you set up three blocks of this kind of training so that all of those examples (1-3) are ran consecutively, would it offer enough of the novel change needed to progress? Thank you Bromley for all of your great content.
So I’m confused on the other videos Alex talks about how he prefers to increase volume as the program goes on but all those progressions decrease in volume as the intensity goes up , which does he prefer now
How much do you charge for online/distant coaching?
you'll have to email him for details. he only coaches like 9 people at a time so he'd have to have an open slot.
Reading your programming book. Amazing. Regarding DUP program, it says all 3 lifts 3x week. But most of your videos say deadlift1-2 x week. Also, shouldn’t bench be more volume responsive than deadlifts/squats? Just want to make sure I understand the program completely. Thanks!!
What rpe do chase on the "light" day on the heavy and light split?
Jamal Browner's training is pretty DUPish from what I've seen.
Great videos. What you think about using 'similar movements' in one week? Something like 1day back squats (3x3), 2nd day front squat (3x5), 3rd day paused squat (3x8).
Or strict press/ push press/ incline press.
I've seen Greg Nuckols recommend similar things. You would need a proper progression scheme I guess (based on RPE, AMAPS or whatever else) but don't take my word on this, I'm no coach. It would be better to look up what he has written on DUP if you truly are interested in that kind of programming.
Variations are invaluable but you have to know which ones to use and how to implement them. Bromley seems to advocate for using variations but keeping them to the bare minimum of what you need to progress and not to overcomplicate them. Things like bands and chains are a no go.
I don't think front squats directly help back squats but they do a good job of adding leg mass so that rotation isn't bad. Personally I follow something like
Day 1
High bar-ramping up top set of 4-6 (moderate)
Day 2
High Bar 2 sets of 5 paused (easy day)
Day 3
Low bar pin squat (to depth, not overload, moderate) 4 sets of 4
Front squat 2 sets of 5-7 (moderate)
I don't find I do well with or need 3 times a week pressing so if you wanted to bring up your strict press something like this would work great:
Day 1
Press 4 sets of 6 (ramping to a top set, starting light and increasing over the weeks)
Incline bench 2 sets of 8 (moderate)
Day 2
Incline/flat bench (rotate each week) 2 sets of 8-10 (moderate RPE 7-8)
Press 3 sets of 5 (easier than day 1, with pauses at top and bottom)
I do like 20-25 sets per workout twice a week building up in weight then going down, is this toomuch tocontinue at a 1rmax of 215
Any plans to post new training programs on your website?
I've neglected the main site pretty hard. Initially that blog was going to be my main source of content, but then I focused on youtube instead. I meant to have those updated frequently as part of a broader scheme meant for members, but now people are using it as a one-off, which I didn't really intend. I'm working on putting a programming guide together right now that will be more appropriate for public consumption.
Hi, can you review GZCLP program? Basic is T1 is SBDO 3x5+, adding weight, after you miss reps, you change to 4x3+...5x2+ (+=AMRAP). For T2 exercise, you go from 4x10, add weight, if you miss, you change 4x8 and then to 4x6. For T3 exercise you are doing 4x12 and trying to do 15 for last set, if you can than you add weight... This is like mixing accumulation and strenght...
I am looking into using periodization to avoid joint injury.
Would it be advisable to do like 2 weeks heavy (upper/ lower) followed by 1 week light to deload and recover?
Or 4 weeks / 2 weeks?
Try a deload week after 8 weeks of ramping up intensity or volume.
What rpe do chase on the "light" day on the heavy and light split?
My bench is stalling out at 120-125kg.
I am thinking of doing one bench day as a 6x3 @85% and the next being a lighter day at 4*6 @ 70%
Thoughts?
On the %85 days I would aim to add 1-1.5kg per week to the bench.
Isn't 60 % too light for a powerlifter? Wouldn't it be better to keep it over 75% even when looking for hypertrophy ?
Brom, pardon my continuing ignorance, but I'm confused. Using the heavy/light day model: the 60%-65%-70%(top to bottom) does that represent weeks and the light day model: 50%-55%-60%: represent the 2nd day of the week performing the same lift? Secondly; what would you suggest for a third day ?
Yes, that is correct. Two days with the same lift, progressing over 3 weeks. If you want a third day of the same lift, H/L/M is the option. It would take a long time to flesh out here; look at Andy Baker's channel. Also know, you don't necesarily need 3 days per week.
@@AlexanderBromley Thanks for clearing that up. I want to do 3x a week for Bench only, as that is my weakest lift. Your content and help have been outstanding.
I’ve tried my hardest to understand this to no avail hahahahah I’m so confused, so all those numbers you have written down your saying do all those on each day each week? Just confusing as FUCK!
Simplify it - have a heavy day where you push for progress slowly each week with high effort, and a lighter, easier day where you just get some blood in there and don’t focus so much on increasing the weight.