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This is WEEK 1 of the THIRD AND FINAL Mesocycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
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.
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.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) 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. These will all be explained as we go.
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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
***Maintain ~3-4 reps from failure on both work sets
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter)
Rest 1-2 min between legs
***Maintain ~3-4 reps from failure on both work sets
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C. Superset Movements x 2 work sets each:
1-2 warm-up sets prior
***If you can’t superset these due to a crowded gym, you can either just do them separately, or alternate them with as little rest as possible!
Leg Extensions x 8-12 Reps (~2 reps from failure)
Hack Squat OR Leg Press x 5-10 Reps (~3-4 reps from failure)
Rest 2-3 min between rounds
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D. Seated Leg Curl OR Lying Leg Curl
Reps 15-12-10-8 (increasing weight/effort each set)
Target ~5-4-3-2 reps from failure across the 4 sets
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E. Superset x 2-3 sets each:
Barbell Ab Rollouts x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press OR Cable Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2 min
1 set x 8-12 Reps (lighter)
***Maintain ~2-3 reps from failure on each work set
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (see push-up options in videos)
(Same ~2-3 reps from failure as the Fly/Press)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~2 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (~1 rep from failure)
Rest 1-2 min
Pull-ups Scaling:
Machine-Assisted 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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C. Alternate Movements x 4 sets each:
First set warm-up, then:
3 challenging work sets each (Target ~1-2 reps from failure for each)
Prone DB Row x 8-12 Reps
Rest 1-2 min
Tricep Pushdowns OR Cross Cable Tricep Pushdown x 10-15 Reps
Rest 1-2 min
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D. Alternate Movements x 4 sets each:
First set warm-up, then:
3 challenging work sets each
Incline DB Bench Press (pause bottom) x 8-12 Reps (~3 reps from failure)
Rest 1-2 min
Cable Face Pulls x 12-20 Reps (to technical failure each set)
Rest 1-2 min
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E. EZ or Barbell Preacher Curls OR Preacher Curl Machine
1-2 warm-up sets, then:
2 tough work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest 1-2 min b/w sets
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Hack Squat OR Leg Press (stay consistent week to week)
Both movements should be executed Quad dominant, meaning put the feet low on platform.
Also should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
***Maintain ~3-4 reps from failure on both work sets
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~2 reps from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~3-4 reps from failure)
Rest 2-3 min
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C. Giant Set x 3 Rounds:
Increase weight/effort each round, such that ONLY the final round is a tough work set
(see individual exercise RIR below)
Seated Leg Curl OR Lying Leg Curl x 10-20 Reps (~1-2 reps from failure)
DB RDL (1 and 1/2 Reps) x 5-8 Reps (~3-4 reps from failure)
Seated Leg Curl OR Lying Leg Curl (see note below)
Rest 2-3 min between rounds
For the SECOND set of Leg Curls ONLY ON THE FINAL ROUND, match reps completed on first set, understanding that you may need to complete some PARTIAL reps to equal the total from the first set:
Example:
First set Leg Curls x 12 Reps
RDL x 5-8 Reps
Second set Leg Curls 8 Reps + 4 partial reps (= 12 total reps)
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D. Weighted Hanging Knee Raises
Build to a TOP SET of 8-12 Reps (~2 reps from failure)
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E. Superset x One Round:
Maintain ~1 reps from failure each
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Garhammer Crunch x 6-15 Reps
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F. Calf Raises (on leg press)
3 sets of 6-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier)
Rest 2 min
1 set x 10-15 Reps (lighter)
***Maintain ~2 reps from failure on both work sets
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Cable Machine Option (preferable if available):
*Note that you could also do these “single” arm by emulating the movement patterns. It may be easier to consistently get 1 cable versus trying to fight for the dual cable machine in a crowded gym….
Dual Cable Lateral Raise x 8-12 Reps
Dual Cable Front Raise x 6-10 Reps
Rest 2-3 min
***Maintain ~1-2 reps from failure on both work sets
Free Weight Option:
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps
DB Front Raise x 8-12 Reps
Rest 2-3 min
***Maintain ~1-2 reps from failure on both work sets
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C. Costal (Lower Chest) Press Around
1-2 warm-up sets, then:
1 tough set x 15 Reps per arm (~1-2 reps from failure)
Rest 1-2 min
Using the same resistance as the 15 reps…
Complete reps of 12-10-8 for each arm, and rest ONLY while other arm works
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D. Neutral Grip “Lat” Pulldown
(use “D-handles” on a straight bar, as shown, or find a neutral grip bar that is ~shoulder width)
Accumulate 40 Reps in as few sets as possible
*Start with tough 15-20 unbroken (~1-2 reps from failure)
Rest 15-20 sec between each mini set
Keep going till 50 Reps
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E. Alternate Movements x 3 sets each:
First set warm-up, then:
2 challenging work sets each x 8-12 Reps
(Target ~2-3 reps from failure for each)
Incline DB Curls OR Face Away Cable Curls
Rest 1-2 min
Incline Anterior Delt DB Press
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
A. As Many Rounds as Possible in 30 Min
Note mandatory rest throughout
30 Cal Bike or Row (~2-2:30 of moderate cardio)
Rest 1 min
30 DB Snatch (alternating; 15 per arm)
Rest 1 min
15 Burpee Box/Bench Jumps
Rest 1 min
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SUNDAY – REST DAY
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