[wcm_restrict]
Click Here To Join
———————
This is week 4 of the THIRD (and final) MESOCYCLE in the Fall 2023 Hypertrophy Cycle.
That means that THIS is the FINAL WEEK in the entire 15-week training cycle!
Next week will be the deload/introduction week for the new cycle (more details to come).
The goal this week is to try to exceed performance from “week 4” of the prior mesocycle (with the same “reps from failure”).
———————
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 (~1 then 0-1 reps from failure)
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
——————–
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
+ Immediately after failure on the final set of the third round:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
C. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
1 HARD SET of 15-20 Reps (to technical failure)
Rest 15-20 seconds, then:
complete 5 sets of 5 reps
Rest 15-20 sec between each of the mini 5-rep sets
——————–
D. Hand Supported DB Split Squat
This is a QUAD focus movement, where the knee drives over the toe (as shown)
More novice athletes should avoid the rear foot elevation if needed.
4 Rounds:
No Rest between any of it. Select a weight you could do 15-20 Reps
6-8 Reps weak leg
6-8 Reps strong leg
——————–
E. 2 Rounds of Giant set:
6-12 Decline or GHD Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
10-15 Reverse Crunches
Rest 2-3 min
———————–
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 (~1 then 0 reps from failure each)
+ After the second work set for each movement:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-4 reps on this “short rest” set)
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
+ Immediately after the “short rest” set of Pulldowns (avoid if doing Pull-ups):
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)
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
——————–
1-2 warm-up sets as needed, then:
using the same weight as week 1, complete a “test”
One set for MAX REPS UNBROKEN (compare to 15 Rep Max from Week 1)
Rest a few minutes, then:
With the weight you were using the prior week…
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
+ Immediately after failure on the final set:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
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:
using the same resistance as week 1, complete a “test”
One set for MAX REPS UNBROKEN (compare to 15 Rep Max from Week 1)
Rest a few minutes, then:
With the weight you were using the prior week…
Complete all sets on ONE ARM, then rest and switch
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
+ Immediately after failure on the final set:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
D. 3 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
——————–
E. Face-Down Rear Delt Sweeps
15-20 Reps at the top of every min x 4-5 min
(light weight, rest will be limited approx. 20s each round)
——————–
Day 3 – REST DAY
——————–
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 (~1 then 0-1 reps from failure)
Rest 2-3 min between work sets
——————–
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 ~7-4-3-1 across the 4 sets
Rest 2-3 min between tougher work sets
*This is the same “reps from failure” as the prior week. There is no reason to go so hard that you “fail” a lunge rep. Look to try and increase load or reps SLIGHTLY from prior week.
——————–
C. Hack Squat OR Leg Press
2-3 warm-up sets, then:
2 Tough Work Sets x 8-12 Reps (~1 then 0 reps from failure)
Rest 2-3 min between work sets
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~0-1 rep from failure)
——————–
D. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
——————–
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)
For the SECOND SET OF Lateral Raises:
*INCREASE the weight 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:
20 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
25 lbs x 4 Full + 6 Partial Reps (=10 total reps)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~1 then 0-1 rep from failure across the two work sets)
Rest 2-3 min back to A1
——————–
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)
+ Immediately after the FINAL set of EACH MOVEMENT:
Rest ~20 seconds, then go again to 0 reps from failure
(goal for ~3-5 reps on this short-rest set)
Then repeat the 20 sec rest and go to failure for a second time each
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
(~1 then 0 reps from failure across the two work sets)
Rest 1-2 min back to B1
——————–
C. Alternate Movements x 3 sets each:
First set 12-15 Reps (3-4 reps from failure)
Second set 9-12 Reps (1-2 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One Arm DB Row (lat focus) OR One Arm Cable Row (lat focus)
Rest 1-2 min BETWEEN arms and before fly/press
DB Fly (pause at stretch) OR Cable Crossovers OR Machine Fly
Rest 2 min before returning to rows
+ Immediately after failure on the final set of Rows on each arm:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
D. 3 Rounds:
first round warm-up, then:
2 work rounds to “technical failure” for each set
(make sure you have a spotter or safety pins for the bench press)
Flat Barbell Bench Press OR Machine Chest Press (of choice) x 6-12 Reps
Superset Bentover Reverse Flies (rear delts) x 15-25 Reps
Rest 1-2 min
Leaning DB Curl x 10-15 Reps per arm
Rest 1-2 min after both arms then return to Bench
+ Immediately after failure on the final set of the Rear Delt Flies and the Curls:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
——————–
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.
———————–
Day 7 – REST DAY
——————–
[/wcm_restrict]