Fortified Body Gym
Strength & Conditioning
Coach
Dan Bradley
WUP Strength System
(Weekly Undulating Periodisation Strength System)
Weekly Undulating Periodisation is a style of training where your sets, reps, and intensity change each week instead of staying the same. Unlike linear progression (where you slowly add weight to the same rep scheme), WUP cycles through different training stimuli in a varying wave-like pattern.
1 sessions per week
Must use App app to view and log training
Program Training
Higher Load Capacity
Lower reps allow you to lift heavier weights (a higher percentage of your 1RM), which is the primary driver for strength gains. It also limits metabolic fatigue, supporting faster recovery, while repeated exposure to heavy doubles, triples, and singles sharpens technical skill under load.
Enhanced Neural Efficiency
Keeping reps under six allows you to lift heavier loads, the key driver of strength. This low-rep focus enhances neural efficiency by training your nervous system to recruit more motor units for greater force output
Weekly Variation
Weekly variation keeps training fresh by avoiding repetitive stress and promoting continual adaptation. Alternating rep and load ranges challenges different energy systems and motor unit recruitment patterns, preventing stagnation. This variability sustains motivation, sharpens neural efficiency, and accelerates long-term strength development.
Myofibrillar Hypertrophy
Unlike sarcoplasmic hypertrophy, which increases fluid and glycogen storage from higher rep training, low rep work drives myofibrillar hypertrophy. This is strengthening and thickening of the actual muscle fibers themselves. This adaptation creates denser, more resilient muscle tissue capable of producing greater force and sustaining long-term strength gains.
Prevents Stagnation & Plateaus
By constantly shifting reps, sets, and intensity, WUP prevents your body from fully adapting to any one stress. This variability stimulates new neural and muscular responses each week, ensuring continuous progress. The result is steady strength gains without the stalls common in fixed, repetitive programs.
Features
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Sample Week
Week 1 of 4-week program
Monday
Push Day 1
A
Back Squat
5 x 6 @ 75 %
B
Incline DB Bench Press
3 x 10
C
DB Goblet Reverse Lunge
3 x 20
D
Tricep Pushdown
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Sit-up
4 x 20
Wednesday
Pull Day 1
A
Deadlift
5 x 6 @ 75 %
B
Incline DB Row
3 x 10
C
Staggered DB RDL
3 x 20
D
Calf Raise
1, 2, 3, 4, 5, 6, 7, 9, 9, 10
E
Hanging Knee Raise
4 x 10
Thursday
Bench Day 1
A
Bench Press
5 x 6 @ 75 %
B
Weighted Chin Ups
5 x 6 @ 75 %
C1
DB Fly
4 x 10
C2
Wide Grip Row
4 x 10
D
Barbell Bicep Curl
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Saturday
Squat/Bench 2
A
Front Squat
5 x 6 @ 75 %
B
Strict Press
5 x 6 @ 75 %
C1
Reverse Lunges
4 x 20
C2
DB Lateral Raise
4 x 10
D
Tricep Pushdown
2, 4, 6, 10, 10
E
Seated Knee Tuck
5 x 20
Strength that never stalls. Progress every week
If you’re ready to train with purpose, break plateaus, and build power that actually carries over to the real world, the WUP Strength System delivers. Four days, never more than six reps, and every week a new wave of challenge. Stop spinning your wheels!
Get Strength - WUP Strength System. 6-1 rep ranges (4 Days)
FAQs
1. Who is this program for?
2. How heavy should I go on each week?
3. Will this help with muscle growth or just strength?
4. How important is recovery on this program?
5. Can I combine this with conditioning or sport training?
6. How is progress measured if I’m not chasing muscle size?
7. How long should I run this program?
8. What makes this different from other strength programs?
9. Do I need to know my 1RM before starting?
10. What if I can’t hit the prescribed reps or sets?
Intermediate to advanced lifters. This weekly undulating format uses heavier loads and lower rep ranges that demand solid technique, training experience, and recovery capacity. These lifters will benefit most from the neural adaptations, technical skill work, and high intensity of this system.
The program uses percentage based loads which vary from week to week. It is best to try to stick to the suggested % of 1RM. However, it is always recommended to adjust to how you feel and that you should generally leave 1–2 reps in the tank.
The primary focus of this program is building maximum strength through low-rep, high-load training. However, carefully chosen accessory work is included to target hypertrophy, ensuring muscle growth supports your strength gains and helps balance overall development.
ery important. Heavy, low-rep training stresses both muscles and the nervous system. Prioritise sleep, nutrition, and smart load management to maximise progress.
Yes, but strength is the focus. Keep conditioning sessions moderate so they don’t interfere with recovery from heavy lifts.
Strength is the benchmark. Each 4-week wave ends with heavy singles, allowing you to test and track improvement in your main lifts without maxing out recklessly.
Each cycle lasts 4 weeks. Most lifters see the best results by running 2–3 consecutive cycles (8–12 weeks total) before deloading or switching programs.
Unlike fixed-rep systems, WUP changes weekly to keep your body adapting. It balances volume and intensity, while never going above 6 reps, keeping the focus on maximum strength.
Yes, or at least have a close estimate. Percentages for each week are based on your 1RM so the program scales to your current strength level.
Leave 1–2 reps in the tank. If you consistently miss, lower your training max by 5–10% and continue. Progress comes from consistency, not grinding failed lifts.
More from Fortified Body Gym
programs
