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This is Week 3 of the SECOND MESOCYCLE in 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….
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 Split Squats (no elevation)
Quickly find a tough weight for 8-10 Reps Per leg (Rest equally between legs)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
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D. One Round:
Use 50-60% of the weight from top set in Part C
Rest as needed between movements as determined by equipment availability
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Hip Extensions (videos below) (sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
(weighted situps are ok in lieu of medball throw)
Hip Extensions variations:
Weighted Hip Extensions (45-degree)
https://www.youtube.com/watch?v=ZDUBRIV3J9M
Weighted Hip Extensions (GHD/horizontal)
https://www.youtube.com/watch?v=P2WFqmHPcI0
Hip Extensions (Home Gym Hack; Box and barbell)
https://www.youtube.com/watch?v=fKMOrgGIxvw
Hip Extensions (Home Gym Hack; hips over barbell)
https://www.youtube.com/watch?v=wNkDalRxb-A
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E. Alternate x 2 Sets each:
Reverse Crunches x 10-20 Reps
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
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. Dual Cable Lateral Raise
Build quickly to one top set of 12-15 Reps
Rest a few min and reduce weight slightly, then complete:
One set of 15-20 reps to 1-2 Reps from fail
Rest 30s
Additional set (same weight) to 1-2 Reps from fail
Rest 30s
Final set (same weight) to 1-2 Reps from fail
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D. DB Fly/Press Hybrid OR Costal Cable Fly/Press
Build to one top set of 10-15 Reps to 2-3 Reps from fail
Rest a few minutes and complete that same weight, this time to 1-2 Reps from fail
+ IMMED AFTER THE FINAL SET ONLY….
continue set with “Flat DB Press” OR “Cable Press” to 1-2 Reps from fail
(the “cable press” is essentially just a less “fly” and more “press” style movement. Much like moving from the DB fly/press to a DB Bench press)
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E. Alternate Movements Every Min x 16 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
One-Arm Cable Kickbacks x 10-15 Reps (weak arm)
One-Arm Cable Kickbacks x 10-15 Reps (strong arm)
Alternating DB Curls x 12-20 Reps (6-10 per arm)
Straight Arm Pulldowns x 12-15 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)
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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C. Complete Sequence x 2 Rounds:
Both rounds are “work rounds” so warm-up prep as needed prior
Alternating Front-Rack Reverse Lunge x 16-24 Reps (8-12 per leg)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises (bar or rings) x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min
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D. Alternate Ham/Quad movements x 2 sets each:
Low Bar Good Mornings x 8-12Reps
Rest 1-2 min
Leg Extensions x 10-15 Reps
Rest 1-2 min
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E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
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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. Pronated (overhand) Chest Supported Machine Row (of choice)
4 sets of 8-10 reps
Increase weight each set with the final 2 sets at the same top weight
+ Immediately after the FINAL SET ONY:
Continue in trying to achieve 3-5 “partial” reps, where you try to retract as hard as possible, but the weight won’t move far enough to complete FULL REP
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E. Alternate Movements x 3 sets each:
Chest Press Machine (of choice) x Reps 20-15-10 (increasing weight to one top set)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
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Day 6 – OPTIONAL Conditioning Day
A. Climb as High as Possible in 22 Min:
Man-Makers x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
10 Cal Row OR Bike
Devils Press x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
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B. Bike
10 min steady/sustainable
Rest 5 min
5 min slightly harder effort
Rest 3 min
2 min Hard effort
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Day 7 – Rest + Walk 10k steps
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