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This is the DELOAD WEEK between the first and second 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. EMOM x 20 Minutes (4 Rounds):
Alternate Movements at top of each minute
~ 20-30 sec work / 30-40 sec rest
*Remember moderate effort deload week
Min 1: Heels Elevated Goblet Squat x 8-12 Reps
Min 2: Reverse Crunches x 10-20 Reps
Min 3: Superman’s (1 sec pause top) x 8-15 Reps
Min 4: Oblique Sit-ups x 12-24 Reps (6-12/side)
Min 5: Calf Raises (deficit) x 10-20 Reps
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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. Wide Bentover Barbell Rows to chest
1 warm-up set prior, as needed, then:
2 x 10-15 Reps (~2-3 reps from failure)
Rest 2 min between sets
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D. Superset x 2 sets:
~2 reps from failure each
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 12-15 Reps
Cable Face Pulls x 12-15 Reps
Rest 1-2 min
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E. Superset x 2 sets:
~2 reps from failure each
Standing Cable Curls x 10-12 Reps
DB Lateral Raise x 12-15 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. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
3-4 sets x 10-20 Reps (~2-3 reps from failure)
Rest 2 min between sets
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D. 2 Rounds:
Lying Leg Raises x 8-15 Reps (add DB between feet as needed)
Standard Sit-ups x 8-15 Reps (add DB on/above chest as needed)
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 (~2-3 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. Alternate Movements x 2 sets each:
For Push-ups, elevate hands if needed to ensure a set of 6+ reps
Bentover DB Face Pulls x 15-20 Reps
Rest 30-60 seconds
Push-ups x 6-20 Reps @ 20X0 tempo
(finish set to ~3 reps from “desire to rest at top of rep”)
Rest 2 min then return to Face Pulls
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E. Superset Movements x 2 sets each:
1 warm-up prior, as needed
Inverted Rows OR Seated Cable Row x 8-15 Reps (~2-3 reps from failure)
Lying DB Tricep Extensions x 10-12 Reps (~3 reps from failure)
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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