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This is Week 3 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
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. Back-Rack Split Squats (no elevation)
Build quickly to a TOP SET of 12 Reps per leg (rest equally between legs)
Rest a few minutes, then use the SAME WEIGHT, and complete:
6 Reps at the top of every minute x 10 minutes
*Alternate legs each minute; completing 5 sets for each leg
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D. Superset Movements x 3 sets each:
Banded Russian KBS OR Cable Pull Through x 10-15 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Rest 1 min
Seated Calf Raises x 12-20 Reps
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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only, complete 3-5 “partial reps” where you pull the DB as high as possible, but are unable to achieve a full rep (because you have already hit “failure”)
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. Alternate Movements:
Over 2-3 sets, Find a TOP SET of 12-15 Reps for each movement:
Rest as needed between sets to optimize execution and performance on the top set
Dual Cable Lateral Raise OR DB “X” Lateral Raise
Costal Cable Fly/Press OR DB Fly/Press Hybrid
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D. Alternate Movements at the top of each minute x 10 minutes (5 Rounds):
Use same weight as top 12-15 rep set from Part C
Dual Cable Lateral Raise OR DB “X” Lateral Raise x 8-10 Reps
Costal Cable Fly/Press OR DB Fly/Press Hybrid x 8-10 Reps
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E. Alternate Movements x 2-3 sets each:
Alternating DB Curls x 10-15 Reps (per arm)
Rest 1-2 min
Straight Arm Pulldowns x 12-15 Reps
Rest 1-2 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
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 6-7-9 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. Leg Extensions
One set for a challenge in the 8-12 Rep Range
Rest a few minutes
One set (lighter) for a challenge in the 15-20 Rep Range
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D. 2 Rounds:
Keep weight light for lunges. Legs will be fatigued, and we want to keep consistent movement throughout the 45-sec work period
45 seconds of Alternating Front-Rack Reverse Lunge
Rest 45s
45 seconds of Hanging Leg Raises OR Hanging Knee Raises (bar or rings/trx)
Rest 45s
45 seconds of Reverse Crunches
Rest 2-3+ min between rounds
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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 7-8-10 for the 3 Rounds across all movements.
+ Immediately after the FINAL “RPE 10” for each exercise, complete 3-5 “partial reps” where you attempt to complete a full rep, but are unable to do so (because you have already hit “failure”)
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 x 4 sets each:
Complete ramp-up sets as needed prior to starting work sets
Start first work set with a weight you could do 12 reps UNBROKEN with 2-3 RIR
Expect reps to drop set to set thereafter to maintain 2-3 RIR on each set
DB Floor Press OR Chest Press Machine (of choice)
Rest till the 2:00 mark
Strict Pendlay Rows OR Chest Supported T-Bar Rows
Rest till 4:00 mark
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E. Superset Single-Arm Movements x 2-3 sets each:
One-Arm Cable Kickbacks x 10-15 Reps (weak arm)
Leaning One-Arm DB Curl x 10-15 Reps (weak arm)
Rest 1-2 min
One-Arm Cable Kickbacks x 10-15 Reps (strong arm)
Leaning One-Arm DB Curl x 10-15 Reps (strong arm)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. Complete Series of “AMRAP 2 min” with 2 min rest after each
(AMRAP = As Many Reps as Possible)
***Scale “10 Burpee Box Jumps” to a number that allows you to PUSH and barely get through them with some time remaining for the final movement in the sequence
#1
10/7 Cal Row (male/female)
10 Burpee Box Jumps
Max Row in remaining time
#2
20 Goblet Squats
10 Burpee Box Jumps
Max Goblet Squats in remaining time
#3
20 Full KBS
10 Burpee Box Jumps
Max KBS in remaining time
#4
20 Sit-ups (difficult variation unbroken)
10 Burpee Box Jumps
Max Sit-ups in remaining time
#5
Max Length Plank Hold on Rings in 2-min period
Goal for unbroken (or accumulate as much time as possible)
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B. One Round:
400m Farmers Walk (moderate weight)
400m Run (with nothing)
1000m Bike
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Day 7 – Rest + Walk 10k steps
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