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This is week 2 of 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.
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,” these respective movements will begin their journey to move closer to failure (and beyond failure for 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. Superset x 2 work sets each:
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (approx. 1 rep from failure)
DB RDL (without hip extension) x 8-15 Reps (~2-3 reps from failure)
Rest 2-3 min
You’ll need to bring the DB’s over to the Leg curl machine with you
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D. Superset x 2 sets each:
Russian Twists (Heavy DB) x 12-20 Reps (6-10 per side)
(weighted) Plank 30-45 seconds (challenging)
Rest 2-3 min
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E. Standing Calf Raise machine
3 sets of 8-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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 = band 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. Finisher Complex x 3-5 Rounds:
If you want to take sets to 0-1 reps from failure, then 3 rounds is fine.
If you’d rather utilize more volume with 2-3 reps from failure, then do 4-5 rounds
***You can probably use the same weight for all movements. Feel free to go slightly above/below rep range to target the desired reps from fail.
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Extensions
10-15 Reps Seated DB Curls
Rest 2-3 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
2-3 warm-up sets, then:
ONE TOP SET of 12-15 Reps (~2 reps from failure)
Rest a few minutes
Then using the SAME weight as the top set, complete 25 Reps in as few sets as possible
Rest only 15-20s whenever you need to break (expect sets of 3-6 reps after the initial large chunk)
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D. Weighted Hanging Knee Raises
Build to a TOP SET of 8-12 Reps
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E. Superset x One Round:
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Cable Crunches OR “Standard sit-ups” with super control each rep x 10-15 Reps
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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 (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. Alternate Anterior/Posterior Supersets x 2 work rounds:
You will likely need one lighter warm-up round prior to work sets.
Flat DB Bench Press x 10-15 Reps (~1-2 reps from failure)
Superset Flat DB Flies (pause stretch) x 8-12 Reps (~1-2 reps from failure)
Rest 2-3 min
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows x 10-15 Reps (to technical failure both sets)
Superset Straight Arm Pulldowns x 12-25 Reps (to technical failure both sets)
Rest 2-3 min
+ immediately after failure on the FINAL set for each BACK 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)
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D. One Arm Cable Face Away Curls
1 warm-up set per arm, then:
One TOP SET x 8-12 Reps per arm (~1 rep from failure)
Rest 2-3 minutes
One lighter set x 12-20 Reps per arm (to technical failure)
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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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