Undulating Progression

Starting a training program

Time to start pushing your muscles to new limits. Undulating progression stimulates strength and power increases as muscles are constantly under demand to adapt.

Routines undulate in microcycles between 8 rep, 6 rep and 4 rep target sets, rotating through the loads at which muscles perform optimally for power, strength and size.

Starting a Rep.Eat.Repeat. program

Using Rep.Eat.Repeat. you can start off on the right foot with two routines that rotate through fundamental compound lifts - the squat, deadlift, bench press, shoulder press, barbell row and pull up. Consider adding one or two supplementary exercises if there’s something in particular that you’d like to focus on. Experienced athletes might want to trade the barbell row for a power clean. Feel free to tweak the program to make it work for you.

You can also tailor your program using routines you've designed yourself, or take a look at what other athletes are doing and save their routines to try.

Remember to make the most of R.E.R.’s calculated warm-up sets to avoid injury. Based on you maximum lifted weight, you can adjust warm up loads and the number of warm up sets to perform in the exercises section of the app.

Also be sure to set the program step minimums so that they match those at your gym - if you’ve got dumbbells available in 2kg advancements (10kg, 12kg, 14kg, 16kg…) then set dumbbells at 2.

Let's go

Sets are based on your last workout, with each set being calculated like-for-like, so the second set you'll perform is based on the second set you performed in your last training session. The number of sets you perform is flexible and will be set up with the number determined in the routines section of the app.

There’s one exception here and that’s deadlifts. After a proper warm up, one set of heavy deadlifts is enough to ensure progression.

Targets are calculated by formulas based on your personal one rep maximum. This means your one rep max is constantly being pushed while the volume of weight your lifting across the total number of sets you perform will undulate. It’s not for the faint of heart, but research has shown that it really works.