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This is Week 4 of the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
This is the FINAL WEEK BEFORE DELOAD. Therefore, the objective is to push the FINAL set of each movement to within 0-1 rep from “technical” failure (meaning form is maintained on the movement, avoiding back rounding in an RDL, or hips compensating in a squat, etc…).
Pay attention to the “RPE” examples below each repeating movement for how hard to push each!
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.
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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 9-10 (technically sound)
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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. Superset Movements x 2 sets each:
Both are working sets, so ramp-up as needed prior
Front-Rack Front-Foot Elevated Split Squats x 8-12 reps (weak leg)
Single Leg Hamstring Curl x 10-15 Reps (weak leg)
(video shows kneeling, but lying or seated are fine, too)
Rest 2 min
Repeat for opposite leg
Rest 2 min
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D. Alternate Paired Supersets x 2 Rounds:
Weighted Situps (DB on/above chest) x 6-10 Reps
Lying Leg Raises (with hip thrust) x 8-15 Reps
Rest 2-3 min
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if needed)
Rest 2-3 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
(look to progress load or number of partial reps achieved from last week)
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C. Rack Pull-ups (weighted as feasible) OR Pulldowns (neutral or pronated grip)
Build to a top weight/difficulty for 2 sets of 6-8 Reps
+ Immediately after the FINAL SET ONLY, drop the weight (or move to a slightly easier variation)
Continue accruing reps with the easier variation to technical failure
Scale as needed to meet target rep ranges:
Rack Pull-ups (no weight)
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Smith Machine Upright Row
Reps 15-12-9 (increasing weight)
+ Superset the FINAL SET ONLY with:
DB Z-Press OR Smith Machine Z-Press x 6-10 Reps
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E. Push-ups x 1 set
Choose a challenging variation where you’ll reach failure somewhere in the 10-20 rep range
Hands-Elevated to scale
Make more difficult with dynamic/clapping push-ups
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F. Alternate Movements x 3 Rounds:
First set lighter warm-up
Second set heavier 8-12 Reps
Final set 15-20 reps challenging
Cross Cable Tricep Pushdown
Rest 30-60s between arms and between exercises
Cable Spider Curls
Rest 30-60s between arms and between exercises
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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 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9-10 (technically sound)
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B. Giant Set Sequence x 4 Rounds:
Added an extra round for this final week before deload.
Ascending RPE going 7-8-9-10 for the 4 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. Hack Squat (if not used on Day 1) OR Leg Press
Complete sequence as follows:
Complete one “tough” set of 15-20 Reps
Rest 30-45 seconds
Complete another tough set (goal for 50-60% reps from first set)
Rest 30-45 seconds
Complete one more tough set (goal for around the same as prior set)
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D. Cable Crunches
2 x 6-12 Reps
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E. Alternate Movements x 2-3 sets each:
Standing Calf Raise (stretch bottom, contract at top) x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 Reps
Rest 1-2 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 4 sets each:
Added an extra round for this final week before deload.
Ascending RPE going 7-8-9-10 for the 4 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 5 sets each:
For each exercise, complete the first and last sets lighter (15-20 reps) and complete the three middle sets heavier (8-15 rep range)
DB Fly/Press Hybrid
Rest 2 min
Bentover DB Rows (one per hand) OR Seated Cable Rows
Rest 2 min
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E. Alternate Movements Every Min x 8 Min (4 Rounds):
Standing Barbell Curls x 8-10 Reps (with a 15+ rep weight)
Lying Cable Face Pulls x 12-15 Reps (with 20+ rep weight)
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Day 6 – OPTIONAL Conditioning Day
A. One Round:
50/40 Cal Row (male/female)
10 Burpee Box Jumps
50 second Plank on Rings/TRX (or weighted on ground as needed)
10 Burpee Box Jumps
50 Goblet Squats
10 Burpee Box Jumps
50 Russian KBS
10 Burpee Box Jumps
50 Sit-ups
10 Burpee Box Jumps
50/40 Cal Row (male/female)
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B. Bike
Bike 60 seconds at 95% effort sustainable
Rest 3-5 min
Bike 60 seconds on, 60 seconds off for 6 sets
Goal is to sustain 10-15% less “metric of choice” as completed above in the initial 60-sec bout.
*So if you achieved 500m at 95% effort, you would try to achieve 425-450m in every set thereafter
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Day 7 – Rest + Walk 10k steps
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