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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
Pay attention to the desired effort levels (RPE), as well as total volume and rep ranges. We will gradually see slight shifts in these variables as this final 4-week mesocycle progresses (with MAX REPS TESTING in the final week)
RPE = “Rate of Perceived Exertion” which correlates inversely with Reps in Reserve (RIR)
10 RPE = 0 RIR
9 RPE = 1 RIR
8 RPE = 2 RIR etc….
There will be a VERY general example provided directly below each repeating movement.
I chose to use RPE in this cycle, instead of RIR, because RPE is a measure of perceived effort. The key being effort, which is meant to increase by “one unit” each set. I think RPE conveys the intent more effectively in this case.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Foam Roller/Slider DB Hack Squats OR Hack Squat
(choose movement and stay consistent week to week)
4 sets of 10-15 Reps
Increase weight each set similar to below example of ascending RPE
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. Back-Rack Reverse Lunges (alternating each rep)
Build slowly to one top set of 8-12 Reps (4-6/leg)
Rest a few minutes and reduce weight to 50% of top set
Complete “Max Reps in 60 seconds” with the much lighter weight
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D. Seated Leg Curl OR Lying Leg Curl
One set of 12-20 reps to ~2 Reps from failure
Rest 30s
Additional set (same difficulty level) to 2 Reps from failure
Rest 30s
Final set (same difficulty level) to 1 rep from failure
+ Superset the FINAL SET ONLY with:
Barbell Glute Bridge (on ground) x 10-15 Reps
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E. Barbell Ab Rollouts
2-3 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
Hanging Oblique Knee Raise x Max Reps in 60 seconds
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench OR Incline “Pause” Chest Press Machine (of choice)
(choose movement and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 7
110×8 @ RPE 8
120×8 @ RPE 9
130×8 @ RPE 10
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B. One Arm DB “stop” Rows (knee on bench) OR One Arm Machine Row (of choice)
(choose movement and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Remember to REST EQUALLY between arms
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. 3 Sets:
First set lighter “feel it out” then 2 challenging sets
Seated DB Upright Row + Seated DB Lateral Raise Superset
Select a weight where you can do 8-10 tough reps for Upright Row
Then reduce weight 50% for Lateral Raises and complete up to 1 rep from failure
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D. Neutral Grip “Pause” Pulldowns
1-2 warm-up sets
1 heavy set of 8-12 Reps
Rest a 2-3 minutes
3 sets of 8-12 Reps at 60-70% of top set
(with only 30-60s rest between each)
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E. Complete 3 Rounds of “circuit” (rest 30-60s between exercises)
Given that each movements use an incline bench and DB’s, you should be able to handle the “circuit” in a commercial gym environment
Select a loading where you can achieve 5-6 “reps in reserve” on the first set of each as fatigue will accumulate across movements
Incline DB Flies x 8-12 Reps
Incline DB Tricep Extensions x 8-12 Reps
Incline DB Curls x 8-12 Reps
Prone DB Face Pulls x 10-15 Reps
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Day 3 – REST DAY
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Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat-Pattern Movement
(select movement and stay consistent week to week)
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Leg Press (quad dominant; feet low on platform)
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 7-8-9 for the 3 Rounds across all movements.
***If in a crowded gym, and cannot complete circuit as prescribed, then SUPERSET the Leg curl with the RDL, and do the Glute Bridge by itself as “Part C”
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps
Rest 30s
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hip Banded DB RDL x 8-12 Reps
Rest 3+ min between rounds
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C. Walking DB Lunges
Over 2-3 warm-up sets, build to a top set of 8-12 Steps (4-6/leg)
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D. 2 Rounds of Sequence:
Ok to take a short break between Leg Ext and Hip Ext as needed. Just use a heavier load and/or more effort on each, given the extra recovery time between!
Leg Extensions x 8-12 Reps
SUPERSET Hip Extensions (45-degree OR Horizontal/GHD) x 6-10 Reps
Rest 2 min
Roman Chair OR Hanging Leg Raises x 8-15 Reps
SUPERSET Flat Sit-ups x 6-12 “slow and controlled” reps
Rest 2 min
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E. Standing Calf Raise Machine
1 x 10-15 (light/easy warm-up)
2-3 x 8-12 (challenging)
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups OR Rack Pull-ups (options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
Rack Pull-ups arranged from HARDEST to EASIEST:
Machine-Assisted Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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B. Dips (weighted as needed) (scaling below)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Machine-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements x 3 sets each:
Ascending RPE going 8-9-10 for the 3 Rounds across all movements.
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
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D. Alternate Movements as you build to ONE TOP SET for each:
Suggest approx. 2-3 progressively heavier “non-fatiguing” sets to reach the top weight
Incline DB Bench Press (pause bottom) x 6-8 Reps
Rest 2 min
Jansen Rows x 8-12 Reps
Rest 2 min
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E. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Select a weight where you could achieve approx. DOUBLE the target reps for each
Bradford Press x 6-10 Reps (note “there and back” = 1 rep)
Standing EZ/Barbell Curls x 8-12 Reps
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One set of 15-20 reps to 1-2 Reps from failure
Rest 30s
Additional set (same weight) to 1-2 Reps from failure
Rest 30s
Final set (same weight) to 0-1 Reps from failure
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Day 6 – OPTIONAL Conditioning Day
A. 5 Rounds:
Run distance x 1000-800-600-400-200m
Devils Press x Reps 10-8-6-4-2
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B. As Many Rounds as Possible in 6 Minutes:
10 Cal Row
10 Burpees lateral over rower
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Day 7 – Rest + Walk 10k steps
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