Figured I would reach out to any of the more experienced members of the forum and get some advice for the next training cycle. So far i have been running a DUP program (daily undulating periodization) focused on improving my bench press ( I was able to make a lot of progress but feel that it is time to go back to a plan focused on deadlift and squats also and not just bench.

I have been seeing a lot of great thinks about the Calgary Barbell 16-week program that Bryce put on their site (

My question is, does anyone have experience with either of these or have other ideas they could recommend? I am also considering trying Stan Efferdin's 20-rep program to work on endurance and work capacity.