• Giulianni Giraldo

Optimise Your Workouts!

Lets take your workouts to the next level with periodization!

A periodized training program is the systematic planning of athletic or physical training. Focused on the improvement and development of a specific sport. It involves different aspects of various training methods and divides them into several phases of training meant to build a multi-capable athlete.

Periodization is a shift from high volume and low intensity (Bodybuilding type training) to low volume and high intensity (Powerlifting type training) followed by a deload week to promote recovery and muscular endurance.

In other words…

A perdiodized training program changes every week or every day, depending on the type of periodization you use.

  1. Linear Periodization: Changes every week

  2. Daily Undulating Periodization (DUP): Changes everyday

The concept is simple… Include both hypertrophy (bodybuilding) and strength (powerlifting) into one training program and account for recovery (deload). This way, you get the best of both worlds while at the same time avoid overreaching.

What’s the benefit of including both strength and hypertrophy?

Simple… The stronger you are, the more muscle you have. And the more muscle you have, the stronger you are; pretty straightforward right?

So, let me break it down for you into an example of a linear periodization program.

Week 1: Hypertophy

Rep ranges: 8 - 12

1RM: 60-75%

Week 2: Power – Focus on speed and explosiveness

Rep Ranges: 6 – 8

1RM: 75-85%

Week 3: Strength

Rep ranges: 1 - 5

1RM: 85-100%

Week 4: Deload

Rep ranges: 15+

1RM: 40-50%

After completing the 4-week training cycle, you start over again with a new cycle. Now on this second cycle you should feel stronger and can add more weight to each exercise while staying within the same rep ranges. This is what we call progressive overload. Every new cycle should entail new improvements on each lift.

Notice how the weight loads increase each week and then drop significantly on deload week. This will avoid overtraining and promote recovery before moving into the next training cycle.

Now on the new training cycle I would recommend sticking to the same exercises you used in the previous cycle, because they are your set point and what you’re going to use to compare and check your progress as the weeks go by.


Squat, bench and dealift; these are going to be your main lifts and what your training program should revolve around. There’s no need for fancy protocols here.

Let me give you an example of how you can set it up…

3-day/week training program:

Day 1: Squats

+ 4-5 accessory exercises.

Day 2: Rest

Day 3: Bench

+ 4-5 accessory exercises.

Day 4: Rest

Day 5: Deadlift

+ 4-5 accessory exercises.

Day 6: Rest

Day 7: Rest

5-day/week training program:

Day 1: Squat

+ 4-5 accessory exercises.

Day 2: Bench

+ 4-5 accessory exercises.

Day 3: Deadlift

+ 4-5 accessory exercises.

Day 4: Rest

Day 5: Squat

+ 4-5 accessory exercises.

Day 6: Bench + Deadlift

+ Accessory exercises.

Day 7: Rest


There are a few key factors that you need to take into account with an effective periodized training program.

  1. Rep ranges

  2. Weight loads

  3. Progressive overload

  4. Recovery

And contrary to popular belief, you do not need to constantly change your exercises. I would actually advise sticking to the same exercises each week, but only changing the weight loads, rep ranges and rep tempos of each.

And as I side note… Push yourself with every workout, focus on good form and break some PR’s!!