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DUP Calculator
Build an 8 week Daily Undulating Periodization block for squat, bench press or deadlift.
Squat 8 Week DUP Program for 200.0kg Target 1RM
Squat 8 Week DUP Peak 8 Weeks 25 Sessions
Target 1RM: 200.0kg · 3 training days per week
Week 8 target 1RM
200.0kg
Squat · 8 weeks · 3 sessions per week
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| Week | Day | % 1RM | Weight | Sets × Reps | Total Reps | Volume | Notes |
|---|---|---|---|---|---|---|---|
| 1 | Volume | 68.0% | 135.0kg | 5×6 | 30 | 4050.0kg | Base volume |
| 1 | Strength | 76.0% | 152.5kg | 5×4 | 20 | 3050.0kg | Submax strength |
| 1 | Power | 60.0% | 120.0kg | 6×2 | 12 | 1440.0kg | Fast reps |
| 2 | Volume | 70.0% | 140.0kg | 5×5 | 25 | 3500.0kg | Small volume overload |
| 2 | Strength | 78.0% | 155.0kg | 5×4 | 20 | 3100.0kg | Build strength |
| 2 | Power | 62.0% | 125.0kg | 6×2 | 12 | 1500.0kg | Fast reps |
| 3 | Volume | 72.0% | 145.0kg | 5×5 | 25 | 3625.0kg | Last hard volume week |
| 3 | Strength | 80.0% | 160.0kg | 4×4 | 16 | 2560.0kg | Heavier strength work |
| 3 | Power | 64.0% | 127.5kg | 6×2 | 12 | 1530.0kg | Speed focus |
| 4 | Volume | 70.0% | 140.0kg | 4×5 | 20 | 2800.0kg | Fatigue reduction |
| 4 | Strength | 82.0% | 165.0kg | 5×3 | 15 | 2475.0kg | Strength transition |
| 4 | Power | 65.0% | 130.0kg | 5×2 | 10 | 1300.0kg | Crisp fast reps |
| 5 | Volume | 72.0% | 145.0kg | 4×4 | 16 | 2320.0kg | Heavier volume |
| 5 | Strength | 85.0% | 170.0kg | 4×3 | 12 | 2040.0kg | Heavy triples |
| 5 | Power | 67.0% | 135.0kg | 5×2 | 10 | 1350.0kg | Bar speed |
| 6 | Volume | 70.0% | 140.0kg | 3×4 | 12 | 1680.0kg | Reduced volume |
| 6 | Strength | 88.0% | 175.0kg | 5×2 | 10 | 1750.0kg | Heavy doubles |
| 6 | Power | 65.0% | 130.0kg | 4×2 | 8 | 1040.0kg | Low fatigue speed work |
| 7 | Volume | 65.0% | 130.0kg | 3×3 | 9 | 1170.0kg | Keep pattern sharp |
| 7 | Strength | 92.0% | 185.0kg | 3×2 | 6 | 1110.0kg | Peak prep |
| 7 | Power | 60.0% | 120.0kg | 3×2 | 6 | 720.0kg | Easy speed work |
| 7 | Confidence single | 95.0% | 190.0kg | 1×1 | 1 | 190.0kg | Optional confidence single |
| 8 | Opener | 95.0% | 190.0kg | 1×1 | 1 | 190.0kg | Opener-type single |
| 8 | Target | 100.0% | 200.0kg | 1×1 | 1 | 200.0kg | Target 1RM attempt |
| 8 | Optional | 102.5% | 205.0kg | 1×1 | 1 | 205.0kg | Only if target moves well |
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About This DUP Calculator
This DUP calculator builds an 8 week Daily Undulating Periodization strength block from your target one-rep max.
It can be used as a squat DUP calculator, bench press DUP calculator or deadlift DUP calculator.
DUP training varies intensity, volume and rep ranges across the week instead of using the same loading pattern every session.
Use the output as a guide and adjust loads based on recovery, technique and bar speed.
About this DUP calculator
Learn how it works
What Is a DUP Calculator?
A DUP calculator creates a Daily Undulating Periodization training block using your target one-rep max. Instead of repeating the same sets and reps each session, DUP changes training stress across different days to build strength while managing fatigue.
How to Use This 8 Week DUP Calculator
Choose your lift, enter your target 1RM at week 8, choose kg or lbs and calculate your DUP block. The calculator will generate weekly training days with percentages, weights, sets, reps, total reps, volume and training notes.
Squat, Bench Press and Deadlift DUP Programs
This calculator can be used for squat, bench press and deadlift DUP programming. It is designed for lifters who want a structured strength plan using varied loading across the week.
What Is Daily Undulating Periodization?
Daily Undulating Periodization is a training method where intensity and volume change from session to session. A lifter may use heavier low-rep work on one day, moderate strength work on another day and higher volume work on another.
Who Should Use DUP Training?
DUP training can be useful for powerlifters, strength athletes and gym lifters who want frequent practice on the main lifts while varying load and fatigue. It is often used for squat, bench press and deadlift progressions.
DUP Calculator FAQs
Can I use this as a bench press DUP calculator?
Yes. Select bench press, enter your target 1RM and the calculator will generate an 8 week bench press DUP block.
Can I use this as a squat or deadlift DUP calculator?
Yes. You can use the same calculator for squat and deadlift DUP programming.
Can I use kg or lbs?
Yes. Choose kg or lbs before calculating and the DUP table will display weights and volume in your selected unit.
Is DUP good for powerlifting?
DUP can work well for powerlifting because it allows frequent practice of the competition lifts while varying intensity and volume.
Should I use my current 1RM or target 1RM?
Use a realistic target 1RM for week 8. If the plan feels too heavy, reduce the target slightly and focus on clean reps.