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This is Week 4 of the THIRD MESOCYCLE, which means this is the FINAL WEEK in the Intensity over Volume cycle.
Many of the repeating movements will have a “max reps” testing/assessment period this week. Pay attention to the prescriptions for each!
Next week will be INTRO/DELOAD week for the new “Strength” cycle.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x Max Reps unbroken (same weight as prior week)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
***If unable to “Superset” in commercial gym, just get to it as quickly as possible (and you’ll be able to go heavier with more rest)
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One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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C. Seated Leg Curl OR Lying Leg Curl
Complete ONE TOP SET of 15-20 Reps
Then rest 15-20s and complete 5 sets of 5 reps
Rest 15-20s between the mini 5-rep sets
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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
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E. 2 Rounds of Giant set:
6-12 Decline Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises
10-15 Reverse Crunches
Rest 2-3 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:
FOR BOTH EXERCISES:
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Then complete backoff set of 6-10 Reps
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Chest Supported Machine Row (of choice) (T-Bar Row OR Seated Row)
Rest 2 min
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B. Wide Grip Pulldowns
(grip of choice; stay consistent week to week)
One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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C. Push-ups (options below) OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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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
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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
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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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
Seated Leg Curl OR Lying Leg Curl x Max Reps unbroken (same weight as last week)
(select movement and stay consistent week to week)
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B. Kas Glute Bridge
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
Build to ONE TOP SET OF 12-15 Reps
(this should be heavier than the weight you’ve been using in prior weeks)
Rest a few min
Then complete 6-8 Reps x 6-8 sets using the same weight as top set
Rest 30s between sets
Stop sequence if you fail to make 6-8 reps without compromising form
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. Hack Squat OR Leg Press
After 2-3 progressive warm-up sets, complete:
2 TOP SETS of 8-12 Reps
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps
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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
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps per arm
Then complete backoff set of 6-10 reps per arm
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B. Alternate Movements x 3 sets each:
Build to and complete ONE TOP SET for Max Reps for each lift (same weight as last week)
Then complete 2 additional backoff sets with 20-30% less weight for max reps each
(higher target rep range than top set)
Incline Barbell “Nose Crushers” x 7-10 Reps
Rest 1-2 min
Prone DB Lateral Raises x 9-12 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 7-10 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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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)
(see description in video of “DB Row” for execution tips that apply to both movements)
Rest 1-2 min BETWEEN arms and before chest
Cable Crossovers OR Machine Fly
Rest 2 min before returning to rows
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D. 3 Rounds:
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
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
(if running, or rower unavailable, do V-ups or pike sit-ups)
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C. Walk 15-20 min slow recovery
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Day 7 – REST DAY
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