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This is the DELOAD WEEK between the second and third mesocycles in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about the current training program.
In this cycle design, we have progressed effort each week over the last four weeks. After the prior week, which was subjectively the “hardest” training week, this deload should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS DELOAD WEEK…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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. Alternate Movements x 3 Rounds:
DB Split Squat (Glute Dominant) x 8-12 Reps (per leg)
Rest 30-60 sec between legs
Heels Elevated Goblet Squat x 12-15 Reps (no stop/pause at top of rep)
Rest 1-2 min
Sit-ups (no weight or decline) x 10-20 Reps
Superset Plank Hold (ADV use Rings) x 30-60 sec (moderate effort)
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. Seated Machine Overhead Press
1 set of 10 Reps (with approx. 15 rep weight)
Then 3 sets of 15 Reps @ 60-70% of 10-rep weight
Rest 1-2 min between sets
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D. Superset Movements x 2 sets each:
1 warm-up prior as needed
Target ~3 reps from failure
Push-ups x 5-6 Reps from failure
(finish set approx 5-6 reps from “desire to rest at top of rep”)
Cable Face Pulls x 12-15 Reps
Rest 2 min
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E. Alternate Movements x 2 sets each:
1 warm-up prior as needed
Target ~3 reps from failure
Standing Cable Curls x 10-15 Reps
Rest 1-2 min
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 10-15 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. 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. Alternate Movements x 3 sets each:
Increase effort/difficulty each round, such that the final set of each is ~4 reps shy of failure
Adductor Step-ups x 8-16 Reps (4-8/leg; alternating)
Rest 30-60 sec between legs
Seated Leg Curl OR Lying Leg Curl x 8-15 Reps
Rest 1-2 min
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D. Alternate Movements x 3 sets each:
Moderate/hard effort for all sets
Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1 min
Lying Leg Raises x 8-20 Reps
Rest 1 min
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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. 3 Rounds:
Lying DB Tricep Extensions x 10-15 Reps (~3 reps from failure)
Inverted Rows OR Seated Cable Row x 8-12 Reps (~2 reps from failure)
Rest 2 min
DB Hammer Curls x 8-12 Reps (~2 reps from failure)
Reverse Fly Machine (Rear Delts) x 15-20 Reps (light/moderate)
Rest 2 min
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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 next block in the cycle!
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SUNDAY – REST DAY
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