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This is Week 2 of the SECOND MESOCYCLE in 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 weight 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
Two Top Work sets for 10-20 Reps each (approx. 1 RIR)
+ Superset the FINAL SET ONLY with:
DB RDL (without hip extension) x 8-15 Reps
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D. Abs Giant Set x 2 Rounds:
10-15 Reps Reverse Crunches (weighted as feasible)
6-12 Reps Standard Sit-ups (add small load as desired)
4-8 Reps Ring or TRX Plank Sprawls (scale on knees or by elevating rings/TRX)
Rest 2-3+ min
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E. Standing Calf Raise machine
One Top HEAVY set of 8-10 Reps
Then 1-2 backoff sets of 10-12 Reps with BW or lighter load (focus on getting the most from every rep!)
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:
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)
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 weight 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. 1-2 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)
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. 1-2 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. Seated DB Upright Row + Seated DB Lateral Raise Superset
Video shows both movements
Complete 3 sets (first set lighter, then two challenging work sets)
Seated DB Upright Row x 8-10 Reps
Seated DB Lateral Raise x 10-15 Reps (Approx 50% of weight from Upright Rows)
Rest 2-3+ min
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E. Alternate Movements x 3 sets each:
Flat DB Squeeze Press x Reps 15-12-9 (increasing each set)
Rest 1-2 min
Standing DB Hammer Curls x Reps 15-12-9 (increasing each set)
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 RIR this 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)
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. Leg Press OR Hack Squat
Build to and complete ONE TOP SET of 10-12 Reps
Rest 30s
Complete additional challenging set (goal for 50-60% of the reps from top set)
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Over the course of 2-3 progressively heavier sets, build to a TOP SET of 10-16 Steps (5-8 per leg)
Rest a few min, then complete one additional set with the same weight
+ complete a “dropset” after this SECOND SET ONLY
(dropset = reduce weight approx. 40% and continue accruing reps to a tough set)
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E. Superset Movements x 2 sets each:
Heavy Russian Twists (medball or DB) x 12-16 Reps (6-8 per side)
Hanging Oblique Knee Raise (side to side) x 12-20 Reps (6-10 per side)
Rest 2-3 min
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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. Alternate Movements:
Over the course of 2-3 progressively heavier sets, find a TOP set for 10-12 Reps each
Flat DB Bench Press
Rest 2-3 min
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
Rest 2-3 min
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D. Alternate Movements:
No rest between movements (10-15 sec transition time)
Alternate back and forth until failure to complete 6 Reps unbroken
Use the same weight as the 10-12 rep top set from Part C
Flat DB Bench Press
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
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E. Alternate Movements x 3 sets each:
Keep 2-3 reps from failure on all movements
Focus on mind-muscle connection and perfect execution to target THAT AREA
Incline DB Flies (pause stretch) x 10-15 Reps
Rest 30s
Incline DB Curls x 10-15 Reps
Rest 30s
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F. Straight Arm Pulldowns
2 x 12-20 Reps
Shoot for 20 Reps on first set. Then rest 30 seconds and shoot for 12-15 on second set
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 12 Minutes:
5 Burpee Toes to Bar (ADV 5 Muscle-ups)
(scale as Burpee Hanging Knee Raise)
10 Wall-Balls OR DB Thrusters
15 Cal Row
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B. 10 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 10 sets
Run Hard 1 block
Walk Slow 1 block
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Day 7 – REST DAY
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