Taylor Carpenter’s Undulating Workout Routine

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Just thought I would share my latest workout routine with everyone. I’ve become a huge fan of undulating periodization. More and more believe this type of planning for your strength training prevents plateau’s and prevents your muscles from adapting to a consistent stimuli.

With undulating periodization, I like to incorporate all types of training into my program. Using a wide variety of tempo‘s, rep‘s, set‘s, and rest intervals. Most recently I had been doing an upper body/lower body split so this time around I decided to split my body parts up a bit differently as you can see below and also include a plyo/cardio day in between the weights.

Research has found that undulating periodized programs are just as effective as linear periodized models for the development of strength power and muscle mass (Marx et al. 2001; Kraemer et al. 2000) and are more effective than nonperiodized programs. One study by Rhea et al. (2002) found that undulating periodized training was more effective for developing strength compared to a linear periodized plan.

For those of you who bore easily, this type of program design also kills the monotony compared to a more linear style of periodization.

The Split
Day 1 – Chest/Shoulders/Biceps
Day 2 – Hams/Abs
Day 3 – Plyometric/Cardio/Calves
Day 4 – Back/Triceps
Day 5 – Quads/Low Back
(rest days taken as needed!)

I wanted to create a split different than your typical upper body/lower body or push/pull routine. I do not schedule my rest days. If I notice my body begins to feel tired and its asking me for a break, then I give it a break.

The Variables
This is the tricky part. For the next 6-8 weeks I will cycle through these exercise variables below. I will try to hit each muscle with each variable one time over the next 5 weeks (give or take a couple days). I omit the Day 3 Plyometrics from the variables below.

1 – Choose 3 Exercises. Perform 5 Reps at a x/x/x tempo. For 10 Min go through cycle as many times as possible. Repeat same routine with 3 Different Exercises.
2 – 4 sets of 8 reps. 60s of rest. 2/0/2 tempo. I choose 3-4 exercises.
3 – 3 sets of 15 reps. 30s of rest. 2/5/2 tempo. Vertical Loading. 4-5 exercises.
4 – 5 sets of 5 reps. 90s of rest. 2/0/2 tempo. 3-4 exercises.
5 – 4 sets of 10 reps. 60s if rest. 4/0/1 tempo. 3-4 exercises.

Pay very very close attention to the rep tempo’s…these are what will really give your workout routine a new life. Performing very slow repetitions, or isometrically pausing in the middle of your exercises for 5 seconds will wake up muscles you’ve never felt before in your life!

Like me on Facebook and I always post pictures of my workouts after they’re done. If you have a day where you have to come up with a routine on your own, have a look at my Facebook for ideas!

Learn more about fitness and training at Taylor Carpenter Person Training.


About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
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