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 throughout.
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
- British Powerlifting 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 — strength, hypertrophy, and power trained concurrently. 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 (~£150–£180) | 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 — UK guide.
🏅 British Powerlifting Context
- This programme is ideal preparation for a first British Powerlifting meet. After Week 12, add an 8–12 week competition peaking block before your BP meet.
- Week 12’s max test gives you accurate competition attempt openers.
- British Powerlifting 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 — UK |
| Preparing for BP meet | Sheiko — UK |
💪 The Castiron Lift Programming Pathway:
Beginner Programme → Strength Programme → nSuns or 5/3/1
Related Articles
- Linear vs Undulating Periodisation — UK
- Deload Week Guide — UK
- 5/3/1 Program Guide — UK
- Best Squat Shoes 2026 — UK
Written by T-K — Strength Researcher & Brand Strategist, Castiron Lift.