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This is Week 1 of the THIRD and final MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
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
Over 2-3 warm-up sets, build to a tough set of 8-12 Steps (4-6/leg)
~3 reps from failure
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D. 2 Rounds of Sequence:
Walking DB Lunges x 8-12 Steps @ approx. 50-60% of top weight from Part C
SUPERSET Hip Extensions (45-degree OR Horizontal/GHD) x 6-10 Reps
Rest 2 min
Roman Chair OR Hanging Leg Raises x 8-15 Reps
SUPERSET Flat Sit-ups x 6-12 “slow and controlled” reps
Rest 2 min
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E. Standing Calf Raise Machine
1 x 10-15 (light/easy warm-up)
2-3 x 8-12 (challenging)
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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. 3 Sets:
First set lighter “feel it out” then 2 challenging sets
Seated DB Upright Row + Seated DB Lateral Raise Superset
Select a weight where you can do 8-10 tough reps for Upright Row
Then reduce weight 50% for Lateral Raises and complete up to 1 rep from failure
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D. Neutral Grip “Lat” Pulldown
1-2 warm-up sets
1 heavy set of 8-12 Reps (~2 reps from failure)
Rest a 2-3 minutes
3 sets of 8-12 Reps at 60-70% of top set
(with only 30-60s rest between each)
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E. Complete 3 Rounds of “circuit” (rest 30-60s between exercises)
Given that each movements use an incline bench and DB’s, you should be able to handle the “circuit” in a commercial gym environment
Select a loading where you can achieve 5-6 “reps in reserve” on the first set of each as fatigue will accumulate across movements
Incline DB Flies x 8-12 Reps
Incline DB Tricep Extensions x 8-12 Reps
Incline DB Curls x 8-12 Reps
Prone DB Face Pulls x 10-15 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. 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. Sissy Squats (see options below)
1-2 warm-up sets, then:
2 tough set x 6-10 Reps (~3 reps from failure)
Rest ~2 min between sets
Sissy Squat Variations
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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D. Seated Leg Curl OR Lying Leg Curl
One set of 12-20 reps to ~2 Reps from failure
Rest 30s
Additional set (same difficulty level) to 2 Reps from failure
Rest 30s
Final set (same difficulty level) to 1 rep from failure
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E. Barbell Ab Rollouts
2-3 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
Hanging Oblique Knee Raise x Max Reps in 60 seconds
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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 as you build to ONE TOP SET for each:
Suggest approx. 2-3 progressively heavier “non-fatiguing” sets to reach the top weight
Incline DB Bench Press (pause bottom) x 6-8 Reps (Final set ~3 reps from failure)
Rest 2 min
Jansen Rows x 8-12 Reps (Final set ~2 reps from failure)
Rest 2 min
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E. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Select a weight where you could achieve approx. DOUBLE the target reps for each
Bradford Press x 6-10 Reps (note “there and back” = 1 rep)
Standing EZ/Barbell Curls x 8-12 Reps
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F. Hinged Cable Pushdown OR Cross Cable Tricep Pushdown
One set of 15-20 reps to 1-2 Reps from failure
Rest 30s
Additional set (same weight) to 1-2 Reps from failure
Rest 30s
Final set (same weight) to 0-1 Reps from failure
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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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