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This is Week 4 of the SECOND MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
This is the FINAL WEEK BEFORE DELOAD, so we will look to push sets to 0-1 failure (unless specified otherwise). This will provide you a tangible assessment of effort in the weeks leading up to now. It will also provide you a metric to try and “exceed” during the final week of the next mesocycle.
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. 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. Single Leg DB RDL (video options below)
Build to a challenging TOP set for 8-12 Reps per leg
Rest 1-2+ min between legs to ensure full recovery
Then complete ONE additional set per leg (same weight)
+ ONLY For this SECOND work set, superset EACH LEG with:
Single Leg Lying Leg Curl x 10-20 Reps
(take this banded set to legit failure, till you can no longer curl the band without momentum)
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:
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 to approx. 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. 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 to approx. 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)
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. Superset Movements x 2 sets each:
Both are work sets. Feel free to take 1-2 warm-up sets prior to prepare
Seated DB Overhead Press OR Machine Overhead Press (of choice) x 6-12 Reps
Bentover Barbell Face Pulls (or DB’s might be easier) x 15-20 Reps
Rest 2 min
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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
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F. Cable Pushdowns
4 Sets:
Start with a set of 15-20 Reps unbroken
Use the same resistance for all sets, and expect reps to drop due to short rest
Rest 30s between each set
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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 (0-1 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. Alternate Movements x 2 “work sets” each:
Complete 2-3 increasing difficulty warm-up sets to prepare for the TOP LOADS each
First work set 6-10 Reps
Second set backoff lighter weight for 10-15 Reps
Weighted Hip Extensions (angled or flat)
Rest 1-2 min
Hand Supported DB Reverse Lunge (same leg)
Rest 1-2 min between legs, and 1-2 min before returning to Hip Extensions
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D. Hack Squat OR Leg Press
Over 2-3 increasing difficulty warm-up sets, complete ONE TOP SET of 12-15 Reps
+ stand or rest at the top of the rep with legs locked out and take 5 deep breaths (approx. 15s)
Then complete one additional challenging set (goal for 3-6 reps)
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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. 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.
Push to 0-1 RIR this week on FINAL SET (usually 1-2 RIR)
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
Over 2-3 increasing difficulty warm-up sets, build to One top set of 10-12 Reps per arm
(rest 1-2 min between arms of top set)
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)
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D. Superset Movements x 2 “work sets” each:
Complete 1-2 increasing difficulty warm-up sets prior
Cable Crossovers OR Machine Fly x 10-20 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 with 30-45s rest between sets
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F. Leaning DB Curl
Quickly find One top set of 12-15 Reps per arm
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 Day
A. As Many Rounds as Possible in 3 min (Rest 2 min) x 3 Rounds:
300/250m Row (male/female) OR 16 Shuttle Runs (30 feet “there and back” = 2 reps)
12 DB Thrusters
8 Burpee Pull-ups (highest bar possible)
Max distance Row or Shuttle Runs in remaining time
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B. Hill Sprints
Find a hill that will take you 15-20 seconds of hard effort
**Can also use a longer hill and just stop short of the full length
***Any form of “incline” is better than a flat surface, even if it’s subtle
50% effort x 1 set
80% effort x 1 set
95-100% effort x 3 sets
+ Walk 10-20 min cooldown
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Day 7 – REST
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