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This is Week 2 of the SECOND 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 (~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. Leg Press (if not used in Part B)
OR
Heels Elevated Deadlift (Dumbbells or Trap Bar)
One set of 15-20 reps to 3 reps from failure
Rest 30s
Additional set (same weight/difficulty) to 2 reps from failure
Rest 30s
Final set (same weight/difficulty) to 1-2 reps from failure
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D. Alternate Movements x 2 sets each:
Immediately after the SECOND set of each movement, complete a “dropset.”
This means to complete the second set, then reduce weight 30-40% and continue accruing reps
Barbell Hip Thrusts x 6-8 Reps (first set), then 10-15 Reps (second set)
Rest 2-3 min
Weighted Sit-ups (DB on/above chest) x 5-10 Reps both sets
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min after both legs
Barbell Ab Rollouts x 6-12 Reps
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 (~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. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Each exercise for 10-12 Reps
(with a weight/difficulty you could do 15-20 reps “fresh”)
Decline Push-ups (Use flat ground or elevate hands to adjust difficulty as needed)
Slightly Bentover DB Upright Rows
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D. Superset Movements x 3 sets each:
1 warm-up set each, then:
2 challenging work sets each
Target ~1 then 0 reps from failure across the 2 work sets of each
Neutral Grip Pulldowns x 8-12 Reps
Seated DB Lateral Raises (no loss of tension at bottom) x 10-15 Reps
(arms stop shy of completely vertical at bottom)
Rest 2-3 min
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E. Face Away Cable Hammer Curls
1-2 warm-up sets, then:
One TOP SET of 10-15 Reps (~1-2 reps from failure)
Rest a few minutes
Reduce weight/difficulty to allow for 15-20 Reps…
One set of 15-20 reps to 1 rep from failure
Rest 30s
Additional set (same weight/difficulty) to 1 rep from failure
Rest 30s
Final set (same weight/difficulty) to technical 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. Single Leg Hamstring Curl
Video shows standing, but lying or seated is fine, too
Reps 25-20-15
These are approx. rep targets. Ultimately, look to target ~1 rep from failure each set, and you should see a decrease in reps set to set as fatigue accumulates. Use the same resistance for all sets.
Rest only while opposite leg works
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D. Leg Extensions
1-2 warm-up sets, then:
One TOP SET of 10-15 Reps (~1 rep from failure)
Rest a few minutes
Reduce weight/difficulty to allow for 15-20 Reps…
One set of 15-20 reps to 1 Rep from failure
Rest 30s
Additional set (same weight) to 1 Rep from failure
Rest 30s
Final set (same weight) to technical failure
+ Superset the FINAL SET ONLY with:
Heels Elevated “air squats”
Continue set to about 1-2 RIR
(with controlled tempo and quad priority as shown in video)
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E. As Many Rounds as Possible in 5 Minutes:
12 Reps Lying Leg Raises with hip thrust
6 Reps Burpee Toe Touches
8 Reps Decline Sit-ups
4 Reps Burpee Toe Touches
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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. Superset Movements x 3 sets each:
1 warm-up set prior, as needed, then:
Select a working weight where you can achieve approx. 15-20 Reps unbroken on first set.
Then expect reps to decrease set to set thereafter to maintain the target reps from failure
Flat Barbell Bench Press OR Chest Press Machine (of choice) (~2 reps from failure)
Standing Open Palm DB Curls (~1 rep from failure)
Rest 2-3 min
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E. Alternate Movements:
Select a weight for each where you can achieve 15-20 reps unbroken to start (~1 rep from failure).
Alternate movements back and forth with minimal rest (approx. 20-40s between) until you’ve achieved 50 Reps of each
Incline DB Tricep Extensions OR Cross Cable Overhead Tricep Extensions
Prone DB Face Pulls OR Cable Face Pulls
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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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