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This is Week 3 of the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
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….
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.
There will be a VERY general example provided directly below each repeating movement.
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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. Alternate Movements At the Top of Every Min x 16 Minutes (4 Rounds):
There will be cumulative fatigue, especially on the split squat; please select loading for a 15-20 rep set and it will ensure sets are manageable with the final set being the most challenging
***In a crowded gym, you can do an 8-Min EMOM of the split squats (alternating legs), then do an 8-Min EMOM of the two abdominal movements
Back-Rack Split Squats (no elevation) x 8-12 Reps (weak leg)
Hanging Leg Raises OR Hanging Knee Raises x 8-12 Reps
Back-Rack Split Squats (no elevation) x 8-12 Reps (strong leg)
Decline Sit-ups x 8-15 Reps
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D. Alternate Movements x 2-3 sets each:
Weighted Plank Hold x 45-60 seconds
Rest 1-2 min
Seated Calf Raises x 12-20 Reps
Rest 1-2 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 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
+ 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 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10 + partial reps
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C. Alternate Movements Every Min x 10 Min (5 Rounds):
Select a weight where you can achieve 5-8 reps more than the target rep range. Fatigue will accumulate, and the final couple sets should be challenging!
Strict EZ/Barbell Upright Rows x 10-15 Reps
DB Fly/Press Hybrid OR Costal Cable Fly/Press x 8-12 Reps
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D. Alternate Movements Every Min x 10 Min (5 Rounds):
Select a weight where you can achieve 5-8 reps more than the target rep range. Fatigue will accumulate, and the final couple sets should be challenging!
DB Lateral Raise (1s pause at top) x 8-12 Reps
Wide Grip Pulldowns x 8-12 Reps
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E. Alternate Single-Arm Movements x 3 Rounds:
One-Arm DB Curl (downslope of Incline bench) x 10-15 Reps (per arm)
Rest 1-2 min
One-Arm Seated DB Tricep Extension x 10-15 Reps (per arm)
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute focus) + 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 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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4 sets of 10-15 Reps
First 2 sets increase in difficulty, then 2 sets at same challenging level (approx. 1 rep from failure)
+ Immediately after the FINAL SET ONLY:
Rest 30-45s
Then do another set of the same weight to about 0-1 rep from failure
(expect approx. 50-60% of the reps from the prior set)
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D. Low Bar Good Mornings
1-2 lighter warm-up sets
Then 1 challenging work set of 10-15 Reps
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E. Giant Set Abs x 2 Rounds:
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Reverse Crunches x 10-20 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
(weighted situp ok if no ability to do medball throws)
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 (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.
+ Immediately after the FINAL “RPE 10” set only, complete 3-5 “partial reps” where you try to get the DB as high as possible, but are unable to achieve a full rep (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 3 sets each:
Increase weight each set, such that there is ONE super challenging work set at the end
Barbell Floor press OR Chest Press Machine (of choice) x 10-15 Reps
(can also take bar out of rack as opposed to “hip thrust” to extension)
Rest 2 min
Chest Supported Wide Row + Neutral Grip Row Sequence x 6-8 of each (12-16 reps total)
Rest 2 min
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D. Alternate Movements x 3 sets each:
one lighter warm-up set, then two challenging work sets
One-Arm Cable Kickbacks x 10-15 Reps per arm
Rest 1-2 min
Alternating DB Curls x 16-24 Reps (8-10 per arm)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 16 Minutes:
11 Cal Row
11 Burpee Deadlifts (with DB or KB in each hand)
11 Box Jump overs
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B. Bike
60 sec on, 60 sec off x 10 Rounds
Rest 5 min between rounds 5 and 6 (halfway)
Goal for same metric on each 60-sec work period (pacing)
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Day 7 – Rest + Walk 10k steps
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