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This is Week 1 of the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
This cycle is based on system which was a large influence in my early years of training, but of course updated to resonate more with my current philosophies around training.
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.
As the weeks progress, each type of movement will move closer to failure, with the less demanding SHORT movements progressing past failure by week 3. Details will be included within the programming.
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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 (~3-4 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 (~1-2 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 (~3-4 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 (~1-2 reps from failure)
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C. Walking DB Lunges
1-2 warm-up sets, then:
3 work sets x 12-20 Steps (6-10 per leg)
Target ~4-3-2 reps from failure across the 3 work sets
Rest 2-3+ min between sets as needed
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D. Ab Rollouts
1-2 warm-up sets, then:
2 work sets x 6-12 Reps (Scale on knees or by raising rings)
+ Superset the FINAL SET ONLY with:
Standard Sit-ups x Max QUALITY Reps in 60 seconds
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E. Calf Raise Machine
1-2 warm-up sets, then:
2 work sets x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
All sets to 0-1 reps from failure
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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 (~2-3 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 (~1 rep 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 (~2 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Straight Arm Pulldowns x 10-15 Reps (~1 rep 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. Flat DB Flies (with pause at stretch)
4 sets of 10-15 Reps, increasing in weight/effort each set
Target ~5-4-3-2 reps from failure across the 4 sets
Rest 2 min between tougher sets
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D. Superset Movements x 3 sets each:
One lighter warm-up set, then:
2 challenging work rounds
~1-2 reps from failure each
DB Lateral Raise (no loss of tension at bottom) x 12-20 Reps
Wide Grip Pulldowns x 12-20 Reps
Rest 2 min
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E. Alternate Movements x 3 sets each:
1-2 warm-up sets, then:
2 work rounds
See target reps from failure for each
Cable Face Away Curls x 8-12 Reps (~1-2 reps from failure)
Rest 1-2 min
Cable Face Pulls x 12-20 Reps (to technical failure each set)
Rest 1-2 min
Cross Cable Overhead Tricep Extensions OR Incline EZ Tricep Extensions (~2 then 1 rep from failure)
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) (~3-4 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~2-3 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) (~3-4 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~1-2 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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C. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
ONE TOP SET x 12-20 Reps (~1-2 reps from failure)
Rest a few min
Then repeat the same load/difficulty as top set once more (12-20 Reps)
Rest 30 sec
One additional set with same difficulty (goal for 50-60% of reps achieved on first set)
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D. Leg Extensions (pause stretch)
1-2 warm-up sets, then:
ONE TOP SET x 12-20 Reps (~1-2 reps from failure)
Rest a few min
Then repeat the same load/difficulty as top set once more (12-20 Reps)
Rest 30 sec
One additional set with same difficulty (goal for 50-60% of reps achieved on first set)
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E. Superset Movements x 2 sets each:
Decline (weighted) Sit-ups (ADVANCED = GHD Curl-ups) x 6-12 Reps
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
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. Neutral Grip “Lat” Pulldown
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~2 then 1 rep from failure)
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 then 2 reps from failure)
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 (~2-1-0 reps from failure across the 3 work sets)
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. Alternate Movements x 3 sets each:
First set 15-20 Reps lighter warm-up, then:
2 heavier work sets x 8-12 reps each
Incline DB Bench Press (pause bottom) (~2-3 reps from failure)
Jansen Rows (~1-2 reps from failure)
Rest 2-3 min
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E. Superset Movements x 2 sets each:
Both sets to technical failure for each movement
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 12-15 Reps
Bentover Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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