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This is week 4 of the SECOND MESOCYCLE in the Fall 2023 Hypertrophy Cycle.
NEXT WEEK IS DELOAD WEEK.
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 4 of second mesocycle” would look to exceed the performance from “week 4 of first 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 4,” the lengthened movements are in the ~0-1 rep from failure, while the short overload movements will all have progressed past failure into partials, with many now using additional intensity techniques to accentuate the lengthened position (each one will have specific instructions within the programming).
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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 (~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
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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
+ 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)
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C. Single Leg DB RDL (video options below)
2-3 warm-up sets
1 top challenging set of 8-12 Reps per leg (~1 rep from failure per leg)
Rest 1-2+ min between legs to ensure full recovery
Then complete ONE additional set per leg (same weight, to ~1 rep from failure)
+ ONLY For this SECOND work set, superset EACH LEG with:
Single Leg Lying Leg Curl or Standing Leg Curl x 8-12 Reps
(take this final set to legit failure, till you can no longer curl without momentum)
+ Immediately after failure on the FINAL SET of leg 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)
Single-Leg RDL Options (ordered by increasing difficulty)
Hand-supported
B-stance
Unsupported (DB in one hand)
Unsupported (one DB per hand)
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D. Superset x 2 sets each:
Decline Sit-ups (weighted as desired) x 8-12 Reps
Decline Lying Leg Raises x 8-15 Reps
Rest 2-3 min
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E. Superset x 2 sets each:
Standing Calf Raise Machine x 8-12 Reps
Standing Calf Raises (BW only) (use deficit as feasible) x 8-15 Reps
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 (~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
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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
+ 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)
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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
+ Immediately after failure on the final set for each arm:
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)
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D. Superset Movements x 2 sets each:
Both are work sets.
Feel free to take 1-2 warm-up sets prior to prepare
Both work sets to technical failure for each
Prone “Berto” Raises x 10-15 Reps
Prone EZ or BB Face Pulls x 10-15 Reps
Rest 2 min
+ Immediately after failure on the final set of BOTH movements:
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)
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E. At the Top of Every Minute x 5 Minutes, complete:
Standing Barbell Curls x Reps 10-9-8-7-6
(Start with 10 Reps on first minute, and decrease 1 rep each minute)
Use approx 12-rep weight (so 2 reps shy of failure on the 10-rep set)
Keep the same weight for all sets
+ Take the FINAL set to failure (even if it’s beyond 6 reps), then:
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)
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F. Hinged Cable Pushdown OR Cross Cable Tricep Pushdown
4 Sets:
Start with a set of 15-20 Reps unbroken (to technical failure)
Use the same resistance for all sets, and expect reps to drop due to short rest
Rest 30 sec between each set
+ 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)
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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 (~1 then 0-1 reps from failure)
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 ~7-4-3-1 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.
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C. Alternate Movements x 2 “work sets” each:
2-3 warm-up sets each, then:
First work set 6-10 Reps
Second set backoff lighter weight for 10-15 Reps
(reps from failure for each below)
Weighted Hip Extensions (videos below) (~1 then 0 reps from failure)
Rest 1-2 min
BW Leg Extensions or Sissy squats (videos below) (~2 then 1 rep from failure)
Rest 1-2 min
+ Immediately after failure on the FINAL SET of Hip Extensions:
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)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
Quad Movement Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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D. Hack Squat OR Leg Press
2-3 warm-up sets, then:
ONE TOP SET of 12-15 Reps (~1 rep from failure)
+ stand at the top “resting” while still holding the weight…
Take 5 deep breaths (approx. 15 sec)
Then complete one additional challenging set (goal for 4-7 reps) to technical failure
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E. As Many Rounds as Possible in 5 Min:
Climb as high as possible in Reps 1-2-3-4-5-6-7 etc….
Barbell Sit-ups
Leg Raises (with barbell held at lockout) (Reverse Barbell Sit-ups)
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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)
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
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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)
+ 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
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C. One Arm DB Row (lat focus) OR One Arm Cable Row (lat focus)
See description in video of “DB Row” for execution tips that apply to both movements
2-3 warm-up sets per arm, then:
One top set of 10-12 Reps per arm (to technical failure)
Rest a few min
Then complete 4-5 sets of 4-6 Reps PER ARM (same weight as 10-12 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
+ Immediately after failure on the FINAL SET for 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)
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D. Superset Movements x 2 “work sets” each:
Complete 1-2 increasing difficulty warm-up sets prior to work sets
Target ~1 rep from failure on both work sets for both movements
DB Fly (pause at stretch) x 10-15 Reps
Flat Barbell Bench Press x 6-12 Reps
Rest 2-3 min
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E. Bentover Reverse Flies (rear delts)
3 x 15-25 Reps
Rest only 30-45 sec between sets
+ 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)
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F. Leaning DB Curl
Quickly find One top set of 12-15 Reps per arm (to technical failure)
Rest a few min
Then complete 4-5 sets of 6-8 Reps PER ARM (same weight as 12-15 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
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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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