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This is WEEK 4 of the THIRD AND FINAL Mesocycle. This is the FINAL WEEK before the intro/deload week for the next training cycle!
Given this is the FINAL WEEK, we will be taking almost all movements to “technical failure.”
The highly demanding compound movements (squats and RDL’s) will stop at 0-1 reps from failure (meaning the last rep you can achieve without compromising form)
Many of the exercises that are short overloaded will be using “lengthened” sets – which essentially means that we’ll be choosing a weight so heavy that we may only achieve 1-3 “FULL ROM” reps, and then complete a number of “MAX EFFORT” reps that end up being partial ROM (despite our best effort to try and achieve a FULL ROM rep)
These will all be explained in detail within the programming.
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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) (~1 rep from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 rep from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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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) (~1 rep from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~0-1 reps from failure)
Rest 1-2 min between legs
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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C. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
2 work sets x 10-15 Reps (~1 then 0 Reps from failure)
+ Immediately after final set:
Rest 20-30 seconds
Then go again to 0-1 reps from failure (goal for 40-60% of the reps)
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D. Superset Movements x ONE WORK SET each:
Complete 1-2 warm-up sets each to prepare for the TOP SET SUPERSET
Leg Extensions (pause contracton) x 8-15 Reps (work set to technical failure)
Sissy Squat OR Bodyweight Leg Extensions x 6-12+ Reps (~1 rep from failure)
Sissy Squat / BW Leg Extension Variations:
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
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E. Hanging Oblique Knee Raise
1 warm-up set, then:
3 work sets x 8-20 Reps (4-10 per side) (~1-1-0 reps from failure across 3 work sets)
Rest 1-2 min between sets
+ Superset the FINAL SET ONLY with:
Barbell Ab Rollouts (scale: Hand Walkouts) x 6-12+ Reps (technical failure)
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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) (~1-2 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (to technical failure)
(see push-up options in videos)
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 (to technical failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (to technical failure)
Rest 1-2 min
+ After the FINAL set of Lateral Raises, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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:
1-2 warm-up sets each, then:
2 tough work sets x 8-12 Reps each
Incline DB Bench (1 and 1/2 reps) (~1 then 0 reps from failure)
Rest 1-2 min
T-Bar Row OR Seated Machine Row (to technical failure both sets)
Rest 1-2 min
+ After the FINAL set of Rows, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. Alternate Movements x 4 sets each:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each (Target ~2-1-0 reps from failure across 3 work sets)
Standing DB Hammer Curls
Rest 1 min
One Arm “Over Shoulder” Cable Tricep Ext OR One Arm DB Tate Press
Rest 1 min
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E. Seated DB Lateral “Swings”
3 sets x 20-30 Reps
(Use approx. DOUBLE the weight of FULL ROM lateral raise for 12-15 reps)
Rest 1-2 min between 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) (~1 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 reps from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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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 (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1 then 0-1 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds
Slowly lower the weight to the bottom, over the course of 5-10 seconds “negative” phase.
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C. Weighted Hip Extensions (45-degree OR Horizontal/GHD)
1-2 warm-up sets, then:
1 set x 8-12 Reps (~1 rep from failure)
Rest 2-3 min, then INCREASE the weight 20-30%…
Match the reps achieved on the “FULL ROM” set.
Given that you had a FULL REST between sets, you should expect to achieve 1-3 FULL ROM reps, and then complete the remainder of the reps as “max effort partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. Decline (weighted) Sit-ups (ADVANCED = GHD Curl-ups)
4 sets x 6-10 Reps (~2-1-0-0 reps from failure)
+ Superset the FINAL SET ONLY with…
Garhammer Crunch x 6-12 Reps (to technical failure)
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E. Single-Leg DB Calf Raise
1 warm-up set, then:
1 heavy set x 8-10 reps (0-1 reps from failure)
2 sets of 12-15 reps (BW or light, focus on stretch)
+ Hold the bottom STRETCH POSITION for 10 seconds after failure on the FINAL SET ONLY
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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) (to technical failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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 (~1 rep from failure)
Dual Cable Front Raise x 6-10 Reps (to technical failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of Cable Front Raise, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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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 (~1 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (to technical failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of DB Front Raise, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Alternate Movements:
1-2 warm-up sets each, then:
2 tough work sets
See “intensity” additions to both movements just below
Cable Crossovers OR Pec Fly Machine x 10-15 Reps (to technical failure both sets)
Rest 1-2 min
Neutral Grip (weighted) Pull-ups OR Neutral Grip “Lat” Pulldown x 6-10 Reps (~1 then 0 reps from failure)
Rest 1-2 min
+ Immediately after final set of Crossovers / Pec Fly:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
+Immediately after final set of Pull-ups / Pulldowns:
Rest 30 seconds
Then go again to technical failure (goal for 30-50% of the reps)
Pull-ups Scaling:
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
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D. Alternate Movements x 4 sets each:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each (Target ~2-1-0 reps from failure across 3 work sets)
Incline DB Curls OR Face Away Cable Curls
Rest 1-2 min
Overhead DB Tricep Extensions OR Cross Cable Overhead Tricep Extensions
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
A. AMRAP 10 Min:
10 Reps Burpee Box Step-ups (DB in each hand) (5/leg, alternating)
20 Cal Row (~60-90 sec cardio)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
2 min on, 1 min off x 1 set
1 min on, 1 min off x 2 sets
40 sec on, 1:20 off x 3 sets
20 sec on, 1:40 off x 4 sets
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C. Walk 1 mile
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SUNDAY – REST DAY
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