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What is Undulating Periodization?


Periodization is the method where you change your workout variables during different periods or phases throughout the year.


You dont keep doing the exact same routine over and over forever.

Undulating periodization is a type of periodization where you change your rep ranges (and the corresponding weight you must use - heavy, medium or light.

Undulating periodization is basically a fancy schmancy scientific term for using a heavier - lighter, or heavier - medium, or heavy-medium-lighter training system.


Its different from block periodization in the way you change reps / weights inside every week.


In block periodization you might do a long phase of all moderate or lighter training with more reps.


Like 4 weeks at least, or maybe months. Then switch to a long block of heavier training.

With undulating periodization every other workout you rotate heavier and lighter workouts.

A quick example for a 2 day split/ 4 days per week:

  • Monday: upper body: moderate 8 to 12 reps.


  • Tuesday: lower body: moderate 8 to 12 reps


  • Thursday: upper body: heavy 4 to 6 reps


  • Friday: lower body: heavy 4 to 6 reps

The term comes from "undulate" as in, like a wave, up and down and up and down in the weights and reps.

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My name is Steven Goldstein

With over 10 years of experience in the fitness industry, I have worked with clients of all ages and fitness levels. From professional athletes to individuals aiming to lose weight, I have helped countless people achieve their goals and improve their overall health through customized training and nutrition plans.

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