Reading time: 13 minutes | Last updated: May 2026
You’ve completed the Castiron Lift Beginner Programme — or you’ve stalled on linear progression and need a smarter system. The Castiron Lift Strength Programme is the next step. Built on Daily Undulating Periodisation (DUP) — the most research-supported programming model for intermediate lifters — it trains strength, hypertrophy, and power simultaneously across three days per week. Free. No app required. 12 weeks. Weights in kg. Free EU shipping on all footwear.
Table of Contents
- The Philosophy — Why DUP?
- Who This Programme Is For
- Programme Structure
- The Three Training Days
- The Full 12-Week Programme
- Progression Rules
- Accessory Work
- Footwear Recommendations
- IPF/EPF Competition Context
- What to Do After Week 12
- FAQ
🎯 The Philosophy — Why DUP?
Once you’re intermediate, training the same rep range every session stops producing results. DUP varies the stimulus within the same week. Rhea et al. (2002) in the Journal of Strength and Conditioning Research found DUP produced 28.8% strength gains vs 14.4% for linear periodisation over 12 weeks in trained subjects.
📌 Who This Programme Is For
| ✅ For you | ❌ Not for you |
|---|---|
| Completed Beginner Programme or equivalent | True beginners |
| Stalling on linear progression (6+ months) | Advanced lifters — run Sheiko or Conjugate |
| Squat ≥ 60kg / Deadlift ≥ 80kg / Bench ≥ 45kg | Below these strength levels |
🗓️ Programme Structure
| Detail | Spec |
|---|---|
| Duration | 12 weeks (3 x 4-week blocks) |
| Frequency | 3 days/week |
| Monday | Strength Day — 4x4–6 @ 80–85% |
| Wednesday | Hypertrophy Day — 4x8–12 @ 65–75% |
| Friday | Power Day — 5x2–3 @ 85–95% |
The Castiron Lift Strength Programme — DUP structure across three training days per week
💪 The Three Training Days
🔵 Monday — Strength Day
| Lift | Sets | Reps | Intensity | Rest |
|---|---|---|---|---|
| Squat | 4 | 4–6 | 80–85% | 3–5 min |
| Bench Press | 4 | 4–6 | 80–85% | 3–5 min |
| Deadlift | 3 | 4–6 | 80–85% | 3–5 min |
🟡 Wednesday — Hypertrophy Day
| Lift | Sets | Reps | Intensity | Rest |
|---|---|---|---|---|
| Squat | 4 | 8–12 | 65–75% | 2–3 min |
| Overhead Press | 4 | 8–12 | 65–75% | 2–3 min |
| Romanian Deadlift | 3 | 8–12 | 65–75% | 2–3 min |
🔴 Friday — Power Day
| Lift | Sets | Reps | Intensity | Rest |
|---|---|---|---|---|
| Squat | 5 | 2–3 | 85–95% | 4–5 min |
| Bench Press | 5 | 2–3 | 85–95% | 4–5 min |
| Deadlift | 4 | 2–3 | 85–95% | 4–5 min |
📅 The Full 12-Week Programme
| THE CASTIRON LIFT STRENGTH PROGRAMME — 12 WEEKS (KG) | ||||||
|---|---|---|---|---|---|---|
| Week | Block | Mon (Strength) | Wed (Hypertrophy) | Fri (Power) | Deload? | Focus |
| 1 | Block 1 | 4x6 @ 80% | 4x12 @ 65% | 5x3 @ 85% | No | Establish baseline |
| 2 | Block 1 | 4x5 @ 82% | 4x10 @ 68% | 5x3 @ 87% | No | Build |
| 3 | Block 1 | 4x4 @ 85% | 4x8 @ 72% | 5x2 @ 90% | No | Push |
| 4 | Block 1 | 3x5 @ 70% | 3x8 @ 60% | 3x3 @ 75% | DELOAD | Recover |
| 5 | Block 2 | 4x6 @ 82% | 4x12 @ 67% | 5x3 @ 87% | No | Reload |
| 6 | Block 2 | 4x5 @ 84% | 4x10 @ 70% | 5x3 @ 89% | No | Build |
| 7 | Block 2 | 4x4 @ 87% | 4x8 @ 74% | 5x2 @ 92% | No | Push |
| 8 | Block 2 | 3x5 @ 70% | 3x8 @ 60% | 3x3 @ 75% | DELOAD | Recover |
| 9 | Block 3 | 4x6 @ 84% | 4x12 @ 69% | 5x3 @ 89% | No | Reload |
| 10 | Block 3 | 4x5 @ 86% | 4x10 @ 72% | 5x3 @ 91% | No | Build |
| 11 | Block 3 | 4x4 @ 89% | 4x8 @ 76% | 5x2 @ 94% | No | Peak |
| 12 | Block 3 | 2x3 @ 75% | 2x5 @ 65% | 1x1 @ 100%+ | TEST MAX | New PRs |
👟 Footwear Recommendations
| Day | Squat Footwear | Deadlift Footwear |
|---|---|---|
| Monday (Strength) | Weightlifting shoes (~€170–€220) — free EU shipping | Flat shoes or deadlift slippers |
| Wednesday (Hypertrophy) | Same weightlifting shoes | Flat shoes (RDL) |
| Friday (Power) | Same weightlifting shoes | Flat shoes or deadlift slippers |
See our Best Squat Shoes 2026 — Europe guide.
🏅 IPF/EPF Competition Context
- This programme is ideal preparation for a first IPF or EPF meet. After Week 12, add an 8–12 week competition peaking block before your meet.
- Week 12’s max test gives you accurate competition attempt openers.
- Nordic federation lifters (NPF, SPF, DPF, FPF) and KNKF follow IPF equipment rules — weightlifting shoes approved for competition squat.
🔙 What to Do After Week 12
| Situation | Next step |
|---|---|
| Run it again | Reset to Block 1 with new 1RMs |
| Want more volume | nSuns — Europe |
| Preparing for IPF/EPF meet | Sheiko — Europe |
💪 The Castiron Lift Programming Pathway:
Beginner Programme → Strength Programme → nSuns or 5/3/1
Related Articles
- Linear vs Undulating Periodisation — Europe
- Deload Week Guide — Europe
- 5/3/1 Program Guide — Europe
- Best Squat Shoes 2026 — Europe
Written by T-K — Strength Researcher & Brand Strategist, Castiron Lift.