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This is the DELOAD WEEK prior to the start of the “COMPOUND/ISOLATION” Training cycle.
Please read the COMPOUND / ISOLATION BLOG to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS, and use deload to establish general idea around working weights for the cycle.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL OR Trap Bar RDL
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~4-5 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Seated Leg Curl OR Lying Leg Curl x 8-15 Reps (~2-3 reps from failure)
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B. Hack Squat OR Leg Press
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~4-5 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (pause contraction) x 8-15 Reps (~2-3 reps from failure)
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C. Kas Glute Bridge
(feel free to use a glute machine of choice, and emulate form/execution)
3 x 8-12 Reps
Increase weight/effort each set
Target ~6-4-2 reps from failure across the 3 sets
Rest 1-2 min between sets
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D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Standard Sit-ups (no weight or decline) x 10-20 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 Machine Chest Press OR Incline “pause” Barbell Bench
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Cable Crossovers OR Pec Fly Machine x 8-15 Reps (~2 reps from failure)
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B. Chest Supported Row Variation (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Straight Arm Pulldowns x 10-15 Reps (~2 reps from failure)
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
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C. Giant Set Movements x 3 Rounds:
First round warm-up, then:
2 work rounds (~2-3 reps from failure each)
Push-ups (see below) x 6-15 Reps
Rest 30-60s
Prone DB Y-Raise OR Cross Cable Y Raise x 15-20 Reps
Rest 30-60s
DB Front Raise OR Cable Front Raise x 15-20 Reps
Rest 1-2 min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Alternate Movements x 2 sets each:
All movements ~2-3 reps from failure
Standing Cable Curls x 10-12 Reps
Rest 30-60s
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 12-15 Reps
Rest 30-60s
Cable Face Pulls x 12-20 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. Walking DB Lunges (quad dominant)
2-3 warm-up sets, then:
2 work sets x 12-20 Reps (6-10/leg) (~4-5 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~3-4 reps from failure)
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B. Superset Single leg Movements:
1-2 warm-up sets, then:
2 work sets each (see designated reps from failure for each)
B-Stance DB RDL x 8-12 Reps (left leg) (~4-5 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~2-3 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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C. Superset Movements x 3 sets each:
Reverse Crunches x 10-20 Reps
Plank Knee to elbow x 16-30 Reps (8-15/side)
Rest 1-2 min
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D. Calf Raise (on leg press)
2-3 sets of 10-15 Reps
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. Neutral Grip “Lat” Pulldown
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~2-3 reps from failure each)
Rest 2-3 min between work sets
Pulldown Alternative options (stay consistent week to week)
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
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B. (weighted) Dips
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
Alternate Dip/Push-up options (stay consistent week to week)
Assisted Machine Dips
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (~2-3 reps from failure each)
Dual Cable Lateral Raise x 8-12 Reps OR Prone DB Lateral Raise x 12-20 Reps
Rest 20-30 sec for quick setup/transition
Face Away Cable Curls OR Incline DB Curls x 8-12 Reps
Rest 2-3 min between rounds
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D. EMOM x 9 Minutes (3 Rounds):
Alternate Movements at the top of each minute
Flat DB Flies x 10-12 Reps (~4 reps from failure)
Bentover Reverse Flies x 15-20 (~1-2 reps from failure)
Lying DB Tricep Extensions x 10-12 Reps (~2-3 reps from failure)
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Saturday – OPTIONAL Conditioning
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the new cycle!
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SUNDAY – REST DAY
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