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This is Week 2 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 5
110×8 @ RPE 7
120×8 @ RPE 7
130×8 @ RPE 9
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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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 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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C. Superset Single-Leg Movements x 2 rounds:
*Both are “work rounds” so ramp up Split Squat as needed prior
Rear-Foot Elevated DB Split Squat (Hand Supported) x 8-10 Reps (weak leg)
Single Leg Hamstring Curls (lying/standing) x 12-15 Reps (same leg)
Rest 2 min
Repeat for Opposite leg
Rest 2 min
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D. Alternate Movements at the top of Every Min x 6 Min (3 Rounds):
Lying Leg Raises with hip thrust x 10-15 Reps
Burpee Toe Touches x Max Reps in 30s (rest 30s)
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E. Alternate Movements x 2 sets each:
Decline (weighted) Sit-ups x 8-15 Reps
Rest 1 min
Standing Calf Raise Machine x 8-15 reps
(Each rep deep stretch/pause for 2-3s at bottom and 1-2s at top contraction)
Rest 1 min
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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 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 10
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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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 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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C. Alternate Movements x 2 rounds:
Both are “work rounds” so ramp up as needed prior
Neutral Grip “Pause” Pulldowns x 8-12 Reps
Rest 2 min
Decline Push-ups x 8-15 Reps
(Use flat ground or elevate hands to adjust difficulty as needed)
Rest 2 min
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D. Alternate Paired Supersets x 3 Rounds:
Butterfly Lateral Raises x 10-15 Reps
Slightly Bentover DB Upright Rows x 10-15 Reps
Rest 2 min
Prone DB Spider “Hammer” Curls x 10-15 Reps
Incline DB Tricep Extensions x 10-15 Reps
Rest 2 min
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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)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 7
120×8 @ RPE 7
130×8 @ RPE 9
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 6-7-9 for the 3 Rounds across all movements.
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
***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. Spanish Squats OR Sissy Squats (over barbell in squat rack) OR Sissy Squats (hand supported)
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight/difficulty) to 1-2 RIR
Rest 30s
Final set (same weight/difficulty) to 1-2 RIR
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D. Alternate Movements x 2 sets each:
Cable Glute Med Kickback x 10-15 Reps (per glute)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min
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E. Superset Movements x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) x 5-10 Reps
(this is meant to be tough AFTER the rollouts, but it’s totally acceptable to avoid weight if that is what is needed for you to keep quality technique for 5-10 Reps of Sit-ups)
Rest 2-3 min
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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 6
10×8 @ RPE 7
20×8 @ RPE 8
30×8 @ RPE 10
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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 6
10×8 @ RPE 7
20×8 @ RPE 8
30×8 @ RPE 10
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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 7-8-10 for the 3 Rounds across all movements.
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
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. Flat Barbell Bench Press OR Chest Press Machine (of choice)
Build quickly to a challenging set of 5-8 Reps
(this will be lower than you expect due to fatigue from dips in part B)
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E. Superset x 2 sets each:
Chest Press from Part D x 2 RIR with 70-75% of top weight
Seated DB Curls OR Cable Face Away Curls x 8-12 Reps
Rest 2-3 min
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F. Alternate Movements x 2 sets each:
Seated Overhead DB Tricep Extensions OR Cross Cable Overhead Extensions x 10-15 Reps
Rest 1 min
Prone DB Face Pulls OR Dual Cable Y-Raises x 15-20 Reps
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. 40 Minutes of consistent movement
NO redline or excessive “pain face”
14 Cal Row
7 Burpee Deadlifts with DB or KB in each hand
14 Cal Bike
7 Burpee HIGH Box Jumps
14 Shuttle Runs (30ft “there and back” = 2 reps)
7 DB Snatches per arm (14 reps total; alternating arms each rep)
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Day 7 – Rest + Walk 10k steps
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