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This is week 2 of the THIRD (and final) MESOCYCLE in the Fall 2023 Hypertrophy Cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”), such that this “week 2 of third mesocycle” would look to exceed the performance from “week 2 of second mesocycle.”
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
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 2,” the repeating movements continue their journey to move closer to failure (and beyond failure for some of the lower fatiguing “short” movements).
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2-3 reps from failure both sets)
Rest 2-3 min between work sets
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Hack Squat
Leg Press
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B. Leg Extensions (pause contraction)
1-2 warm-up sets as needed, then:
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. Select Ham/Glute Dominant Movement:
1-2 Warm-up sets, then:
2 challenging work sets for designated rep targets for each
Note that the reps from failure are different based on the fatigue cost of each movement
(i.e. Glute ham raise are gonna wreck you much more than Hip Extensions)
Glute-Ham Raise x 5-10 Reps (~2-3 reps from failure)
OR
Weighted Hip Extensions x 8-12 Reps (~1 then 0 reps from failure)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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Pick a light/moderate weight, where you feel like you can go 20-30 steps (10-15 per leg)
without stopping to pause/rest (consistent movement).
Then execute ONE SET TO TECHNICAL FAILURE with that load
Even if you exceed or fall shy of the target rep range, just go until you literally cannot complete reps without compromising form.
For QUAD FOCUS, shorter steps, knee over toe as much as possible at bottom
For GLUTE FOCUS, longer steps, vertical shin at bottom
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E. Alternate Core movements x 3 Rounds:
Weighted Plank x 30-45-60 seconds (decreasing weight each set)
Rest 1-2 min
Russian Twists with DB (dead stop on ground) x 24-20-16 (increasing weight)
(this is 12-10-8 per side)
Rest 1-2 min
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets each, then:
2 work sets x 6-10 Reps (~2-3 then 1-2 reps from failure each)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Wide Grip Pulldowns
Rest 2 min back to A1
Alternative Pull-up Options:
Assisted Machine Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed, then:
Work sets, use the weight established prior
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
Complete multiple sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight the next week
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D. Face-Down Prone DB “Swings”
3 sets of 20-30 Reps
(use approx. DOUBLE the weight for a set of 15 reps full lateral raise)
+ Superset the FINAL SET ONLY with:
DB Upright Rows x 8-15 Reps (to technical failure)
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E. Alternate Movements x 3 sets each:
First set is a moderate warm-up weight.
Then 2 HEAVY/CHALLENGING set of 8-10 Reps (~1 rep from failure each)
Face Away Cable Curls
Rest 1-2 min
Cross Cable Overhead Tricep Extensions
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2-3 reps from failure both sets)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~7-5-3-2 across the 4 sets
Rest 2-3 min between tougher work sets
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C. Leg Press OR Hack Squat
2-3 warm-up sets, then:
ONE TOP SET x 10-12 Reps (~2 reps from failure)
Rest a few minutes
Then complete 5-6 Reps unbroken At the Top Of Every Minute x 5-6 minutes
(use same weight as 10-12 rep top set)
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D. Barbell Hip Thrust (10s iso hold)
Reps 4-3-2 (increasing weight each of three sets)
*There is a 10s pause at the top on EVERY REP
Rest 2-3 min between each set
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E. Superset Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min between rounds
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F. Standing Calf Raise machine
2 sets of 8-12 Reps, weighted
1 set of 8-15+ Reps with BW only
ALL SETS WITH TEMPO = 2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~to technical failure on both work sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~2-3 then 1-2 reps from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~1 then 0 reps from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~2 then 1 rep from failure across the two work sets)
Rest 1-2 min back to B1
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C. Flat DB Bench Press
2-3 warm-up sets, then:
ONE TOP SET of 10-12 Reps (~1-2 reps from failure)
Note weight for Part E
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D. Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
2-3 warm-up sets, then:
ONE TOP SET of 10-12 Reps (to technical failure)
Note weight for Part F
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E. Superset Movements x 2 sets each:
Incline DB Flies (pause stretch) x 10-15 Reps (~1-2 reps from failure)
10-15 seconds to adjust bench to flat
Flat DB Bench Press x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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F. Superset Movements x 2 sets each:
Straight Arm Pulldowns x 12-25 Reps (to technical failure)
Rest 10-15 seconds transition
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows x Max Reps unbroken at 60% of Part C
Rest 2-3+ min
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Day 6 – 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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Day 7 – REST DAY
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