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This is Week 3 of the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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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)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(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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Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add difficulty to all sets the following week
One Top Feeder set of 12-20 Reps to 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 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
Build to and complete ONE TOP SET of 12-15 Reps
Then complete two additional cluster sets with only 10-15s rest between
(goal for 3-5 reps each set)
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D. Low Bar Good Mornings
One TOP set of 10-12 Reps
Rest 2-3 min
One additional set of 10-12 Reps @ 20-30% less than top set
(all mind muscle focus on hams and glutes)
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E. Alternate Core Movements x 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Medball Throw Sit-ups
Rest 1:30 between rounds
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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:
Build to ONE TOP SET of 6-10 Reps
Then complete backoff set of 10-15 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)
(select Row and stay consistent week to week)
Rest 2 min
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B. Wide Grip Pulldowns
(grip of choice; stay consistent week to week)
Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Push-ups OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps
Rest 30-45s
Complete another tough set to approx. 1-2 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. Leaning Cable Lateral Raise
Select a weight where you COULD achieve 12-15 Reps:
6 sets of 8 Reps with exactly 30s rest between sets
(the final set or two should be quite challenging)
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E. Alternate Movements x 2 sets each:
Both Movements for Reps 8-12 Reps (increasing from first to second set)
EZ or Barbell Curls
Rest 1-2 min
“STOP” Lying EZ or Barbell Tricep Extensions
(stop means to let bar settle briefly on bench behind head between reps)
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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Seated Leg Curl OR Lying Leg Curl x 10-20 Reps (1-2 RIR this week)
(select movement and stay consistent week to week)
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Continue progressing from prior week.
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
6 sets of 8 Reps
Rest only 30s between sets
***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. Superset x 2 WORK sets each:
Complete at least one lighter “feel it out” round prior
Leg Extensions x 8-15 Reps
Heels Elevated Goblet Squat x 8-15 Reps
Rest 2-3 min
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D. Hand Supported DB Reverse Lunge (same leg)
Short steps knee over toe = quad dominant
Longer steps with vertical front shin = glute dominant
2 sets of 10-12 reps per leg
Rest 1-2 min (equally) between legs
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E. Superset Movements x 2 sets each:
Lying Leg Raise (with Hip Thrust at top)
Hanging Oblique Knee Raise
Rest 2-3 min between rounds
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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)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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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
Build to ONE TOP SET of 12 Reps per arm
Rest a few min
Then complete 3-4 sets of 6-8 Reps per arm with the same weight as top set
Rest only 10-15s for setup and transition between arms
Fatigue will accumulate quickly as rest will be under 1 min for respective arms
If you fail to make 6-8 Reps, or need to compromise form, then stop prior to 3-4 total sets
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D. DB Fly/Press Hybrid
One TOP set of 8-10 Reps
Rest a few minutes
Reduce the weight 20-25% from top set, then complete:
25 Reps in as few sets as possible
Rest 15-20s between sets
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E. Alternate x 2 sets each:
Bentover Reverse Flies x 15-20 Reps
Rest 1 min
Open Palm DB Curls x 10-15 Reps
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m recovery
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B. 3 Rounds:
Row or Bike x 1 min for Calories
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
Rest 2-3+ min between rounds
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Day 7 – REST DAY
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