ALL ABOUT SHDUPA
Through mid 2014-2015 I was on a journey to get as strong and big as my genetics would allow me to achieve. I tried many programs and many methods. After many plans just did not give me the satisfaction i was looking for i started to develop my own program that was later born as SHDUPA.
What Does It Stand For?
SHDUPA while as cool as it sounds actually stands for Strength | Hypertrophy | Daily Undulating Periodization | Adaptation. Before creating SHDUPA i dabbled with all types of programs all the way from Layne Nortons PHAT to the West Side Conjugate system. I liked many aspects of all the programs i tried so i decided to combine them into a super hybrid to create something so balanced, so fun, and so successful at gaining strength and size that you just can't help but to love the program! This program utilizes Principles of Layne Nortons PHAT, Mike Zourdos's DUP Training Style, SMOLOV's percentage progression, West Sides Assistance and Alternate Exercise Selection, and to cap it off my own training style of Systematic Block Rotation Training.
Not Just The BIG 3 BUT the BIG 5
If i was only given 5 exercises to ever do again in my life it would be the BIG 5 - Squat, Bench, Deadlift, Barbell Row, and OHP. Those 5 movements cover everything you would ever need to develop to build a strong jacked physique. So i thought why not build an entire program based around those lifts. In SHDUPA you will be squatting 2 times a week, Benching 3 times a week, Deadlifting 2 times a week, Rowing a barbell 2-3 times a week depending on the mess cycle your in, and overhead pressing 2 times a week. Each one of those lifts will follow the 4 week percentage progression model as shown below while also allowing your to strengthen the main lift with plenty of accessories exercises each day as well.
4 WEEK PERCENTAGE PROGRESSION
SHDUPA is a 12 week program split into 3 meso cycles (Months) and in each meso cycle there is 4 week block micro cycles. Each micro cycle has you building up intensity each week by 5% on your strength Movements and volume dropping to compensate the rise in intensity. At the end of each block is a de-load before you begin the next mess cycle. You never test your one rep max during the program but by the end of the program you will be stronger and able to lift more then when you started - thats the power of percentage progression over time.
How Many Days A Week?
SHDUPA is a 6 day a week program but can easily be modified for a 5 day training week and in extreme cases can be modified to a 4 day split if needed.
Daily Training Template
Each SHDUPA workout follows a similar template to allow you to hit your main movement and then assistance movement, and then all your accessories work. The workouts will vary from 1 hour to 1:30, the workouts take as long as you need because somedays will require more rest times to get the most out of the lifts.
1st part of session
- The main strength Movement following the percentage DUP Progression each week.
- Assistance movement in a hypertrophy rep range
- 5 - 8 Accessorie movements
- BFR (Blood Flow Restriction) Finisher move (2 days a week)
Complete Balanced Training Program
If there was one thing i would have focused more on in training back in the day it would have been these 3 things that
have to be accounted for in the proper ratios to have a successful program. Volume, Intensity, and Frequency is what makes up any training program but those things must be in balance to create a
program that works to its best ability.
- When i designed SHDUPA one of the main things kept in mind through the whole program is keeping these 3 in
proper synergy. When one is out of whack it can affect:
- Chance of injury
- Overtax CNS (central nervous system)
- Muscle break down too often of not enough
- To high or to low intensity to progressively get stronger
- To high or too low volume
SHDUPA keeps you from having these problems because of the way it utilizes “Block Periodization Systematic Training”
- Throughout the program you go through phases of Higher and lower Volume, Lower and higher Intensity and various frequencies of lifts.
- by following those ratios you are able to get stronger, Build Muscle, Not over tax your CNS, and make sure your getting each lift in a frequent amount throughout the week.
-and for those of you that struggle with arms and building arm size - you work arms almost everyday of the training week wink
emoticon just thought i would add in that tidbit.
What Comes With SHDUPA
SHDUPA is a 27 Page E-Book (PDF Format)
- Program Calendars ( 3 months)
- Program Template
- Program Overview
- Nutrition Quick Guide
- Supplement Quick Guide
- Program Q&A