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This is Week 2 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 (~2-3 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 (~to technical failure)
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B. Hack Squat OR Leg Press
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:
Leg Extensions (pause contraction) x 8-15 Reps (~to technical failure)
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C. Alternate Movements x 5 sets each:
Note that fatigue will accumulate quickly over 5 sets each. Select a load where you can achieve the first set with approx. 5 Reps from failure, and expect this to shrink set to set
NOTE:
If you didn’t use Leg Press in Part A, you can use it instead of Heels Elevated Deadlift
Heels Elevated Deadlift (Dumbbells or Trap Bar) x 8-12 Reps
(note “quad dominant” execution in video demos)
Rest 1 min
Alternating DB Reverse Lunge x 8-16 Reps (4-8 per leg)
(note “hip dominant” execution in video)
Rest 2-3 min
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D. Single-Leg Calf Raise (DB in hand of working leg)
1 x 12-15 (just BW)
2 x 8-12 per leg (heavy/challenging)
Each rep focus on deep stretch at bottom, and REACHING at the top
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E. Superset x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) 4-8 Reps
Rest 2-3 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 (~1-2 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 (~to technical 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. Superset x 3 sets each:
Each round, reps decrease and add weight (start light so final set is the challenging one).
15-20 reps first set, 12-15 reps second set, and 8-12 reps third set.
Target ~3-2-1 reps from failure for each
Push-ups
(adjust elevation of barbell in rack for difficulty, and obviously avoid weight unless needed)
Incline DB Curls
Rest 2-3 min
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D. Superset x 3 sets each:
Each round, reps decrease and add weight (start light so final set is the challenging one).
15-20 reps first set, 12-15 reps second set, and 8-12 reps third set.
Target ~2-1-0 reps from failure for each
Prone DB Y-Raise OR Cross Cable Y Raise
DB Upright Rows OR Cable Upright Rows
Rest 2-3 min
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E. Wide Grip Pulldowns
One lighter warm-up set, then:
2 challenging work sets x 6-10 Reps each
Target ~2 then 1 rep from failure
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F. Cross Cable Overhead Tricep Extensions
One lighter warm-up set, then:
2 challenging work sets x 8-12 Reps each
Target ~2 then 1 rep from failure
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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) (~2-3 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~1-2 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) (~2-3 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~1 then 0 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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C. Weighted Hip Extensions (45-degree OR Horizontal/GHD)
1 warm-up set, then:
1 x 12-15 reps (~2 reps from failure)
Rest 2-3 min
1 x 8-12 Reps (heavier, ~1 rep from failure)
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D. Leg Extensions
1 lighter warm-up x 10-15 Reps
2 challenging work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest ~2 min between sets
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E. One Round Ab Sequence:
Weighted Plank x 30-45 seconds unbroken
Lying Leg Raises with hip thrust x Max Reps in 30 seconds
Rest 2-3 min
Decline (weighted) Sit-ups x Max Reps in 30 sec
Rest 15s transition
Burpee Toe Touches x Max Reps in 30 sec
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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 (~1 then 0 reps 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 (~2 then 1 rep 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)
+ immediately after failure on the FINAL set for each movement:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
*Partial reps may appear more like small “pulses” if opting for the precise cable movement listed. If doing the DB version, you will find you get more ROM from the partials
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 lighter, then:
2 heavier challenging work sets
DB Floor Press OR Chest Press Machine (of choice) x 8-12 Reps (~2-3 then 1-2 reps from failure)
(see video for tips on getting DB’s into position for floor press)
Rest 2 min
DB Seal Row OR Chest Supported Machine Row (of choice) x 10-15 Reps (~1-2 then 0-1 reps from failure)
Rest 2 min
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E. Cable Face Pulls
One set of 12-20+ Reps
Rest 30s
One additional set with same difficulty as first set
(goal for 50-60% of reps achieved on first set)
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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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