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This is Week 4 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 we enter “week 4,” the lengthened movements are gonna be ~0-1 rep from failure, while the short overload movements will be moving into partials and additional intensity techniques (like sets biased to the lengthened Range-of-Motion) to accentuate the stretch portion of the movement further.
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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 (~1-2 then 0-1 reps from failure)
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)
+ Immediately after the FINAL set of Leg Curls…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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B. Hack Squat OR Leg Press
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (pause contraction) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Extensions…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Front Foot Elevated DB Split Squat (quad focus)
2-3 warm-up sets, then:
1 top set x 8-10 Reps per leg (~1 rep from failure)
Rest 1-2 min BETWEEN legs for the top work set
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D. Barbell Hip Thrusts
(or Machine Hip Thrust of choice also acceptable here)
2-3 warmup set, then:
1 top set x 10 Reps (~1 rep from failure)
From the moment that top set is complete, try to get to 25 total reps in as few sets as possible
(this means 15 additional reps after the first 10).
Rest only 10-15 seconds between sets, and expect to make 2-4 reps each set as you chip away
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E. Alternate Movements x 2-3 sets each:
One light warm-up set, then:
2 work sets (or just 2 work sets if you don’t need a warm-up round)
Barbell Ab Rollouts x 6-12 Reps
Rest 1-2 min
Standing Calf Raise (stretch bottom, contract at top) x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 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 then to technical failure)
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)
+ Immediately after the FINAL set of Crossovers…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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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 (~to technical failure both sets)
(for the second set, see note below for loading)
Rest 2-3 min between work sets
FOR SECOND SET OF ROWS:
*INCREASE the weight 20-25%, above the first FULL ROM set:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
You will likely achieve 3-5 FULL ROM REPS, then make up the remainder with max effort partials.
EXAMPLE:
100 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
125 lbs x 4 Full + 6 Partial Reps (=10 total reps)
+ SUPERSET the FINAL SET ONLY with:
Straight Arm Pulldowns x 12-20 Reps (~to technical failure)
+ Immediately after the FINAL set of BOTH movements…
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)
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. Push-ups
Choose a challenging variation where you’ll reach close to failure somewhere in the 15-20 rep range
Hands-Elevated to scale
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc…
1 Warm-up set, then:
1 top work x 15-20 Reps (~1-2 reps from failure)
Rest 30-40 sec
Additional set to 1-2 Reps from failure
Rest 30-40s
Additional set to technical failure
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D. Alternate Movements x 2 WORK sets each:
1 warm-up set prior, then 2 work sets.
Target ~0-1 rep from failure for both work sets of both movements
Cable Upright Row x 10-15 Reps
Rest 1 min
Cross Cable Tricep Pushdown x 8-12 Reps
Rest 1 min
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E. Rack Pull-ups (weighted as feasible) OR Wide Grip Pulldowns
For 4-5 Minutes, at the top of every minute, complete 6-10 Reps
Rest remainder of minute
Select a “difficulty level” where you *could* perform 12-15 reps “fresh” as fatigue will accumulate quickly and the final couple sets should be within a few reps of failure
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F. Cable Spider Curls (feel free to use a straight bar if it’s easier setup)
1 Warm-up set, then:
1 top work x 15-20 Reps (~1-2 reps from failure)
Rest 30-40 sec
Additional set to 1-2 Reps from failure
Rest 30-40s
Additional set 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) (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~to technical 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) (~1-2 then 0-1 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~to technical failure both sets)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
+ Immediately after the FINAL set of Hip Thrust for each glute…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Superset Movements x 3 sets each:
Increase weight/difficulty each set, so only the final round is truly challenging
Target ~5-3-1 reps from failure across the 3 sets of each
Hack Squat OR Leg Press x 8-15 Reps
Heels Elevated Air Squat x 8-20 Reps
(add small goblet weight as needed, use tempo as shown in video)
Rest 2-3 min
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D. Weighted Hanging Knee Raises
1 x 8-10 (heavy/challenging)
1 x 10-15 (lighter, or just bodyweight)
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E. 1-2 Rounds:
Select based on overall fatigue thus far
Complete each round quickly, then rest/recover between rounds
Cable Crunches x 8-12 Reps
Lying Leg Raises (with hip thrust) x 8-12 Reps
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if 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 (~to technical failure both sets)
(for the second set, see note below for loading)
Rest 2-3 min between sets
FOR SECOND SET OF Pulldowns:
*INCREASE the weight 20-25%, above the first FULL ROM set:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
You will likely achieve 3-5 FULL ROM REPS, then make up the remainder with max effort partials.
EXAMPLE:
100 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
125 lbs x 4 Full + 6 Partial Reps (=10 total reps)
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 (~1 then to technical failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL set…
Rest 20-30 seconds, then:
Complete one additional set (goal for 3-5 reps)
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:
First 2 work sets to ~1 then 0 reps from failure
Final work set (see note below)
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
FOR THE FINAL WORK SET OF EACH..
*INCREASE the weight 25%, then:
Match the reps achieved on the prior “FULL ROM” set
You will likely only achieve 3-8 “FULL ROM” reps and then you make up the remainder of reps with max effort partials
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
EXAMPLE:
15 reps FULL ROM at 15 lbs
Rest 2-3 min and increase weight to 20 lbs
6 FULL ROM reps + 9 Max Effort Partials (= 15 reps)
*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
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D. Bentover DB Rows (one per hand) OR Seated Cable Rows
Reps 10-15-20 (decreasing weight each set)
Target ~2-1-0 reps from failure across the 3 work sets
Rest 2-3 min between each set
+ Immediately after the FINAL set…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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E. Alternate Sequence x 2 work Rounds:
1-2 warm-up rounds prior as needed, then 2 work sets each
Incline Press (Machine or Cable)
Superset Lying Cable Face Pulls x 12-15 Reps
Rest 2 min
Standing Barbell Curls x 8-12 Reps (to technical failure each set)
Rest 2 min
+ Immediately after the FINAL set of Barbell Curls…
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)
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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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