Gary Brecka breaks down a 3-day split using daily undulating periodization: Monday strength work at 85-95% 1RM with 5-8 reps, Wednesday hypertrophy at 65-80% 1RM with 10-12 reps, Friday endurance at 40-60% 1RM with 12-15+ reps. Rest days are non-negotiable for recovery.
Overtraining can be dangerous and might cause injury. Let me walk you through what a 3-day workout split implementing daily undulating periodization would look like. Monday would be strength focused. This involves working in lower rep ranges, typically 2 to 5 repetitions per set using heavier weight. I prefer 5 to 8 repetitions per set using heavier weight, most often 85 to 95% of your one rep max. Rest periods are longer, varying between 2 and 3 minutes. On Wednesday, you would prioritize hypertrophy. You begin to work in moderate rep ranges, typically 10 to 12 repetitions per set, using moderate weight, 65 to 80% of your one rep max. And this should all be done with controlled tempo and shorter rest intervals of about 1 minute. Friday would be the final day of the split, and it's centered around endurance and volume. This session is designed to increase total workload and metabolic stress. Repetitions are higher, ranging from 12 to 15+ repetitions per set with lighter loads and approximately 40 to 60% of your one rep max. So don't forget to rest as well. The most effective way to exercise is to build in dedicated rest days to fully recover.
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