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This is WEEK 4 of the new training cycle. NEXT WEEK IS DELOAD WEEK.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
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.
Per the standard SOP for Evolved Programs, we will progress effort week to week. We began “week 1” of 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.
As we enter “week 4,” the lengthened movements are gonna be ~1 rep from failure, while the short overload movements will be moving into partials and additional intensity techniques (like Reverse Dropsets) to accentuate the lengthened position further.
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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) (~1-2 reps 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) (~1-2 reps 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 x 12-20 Reps (easier effort, groove the movement)
2 work sets x 8-12 Reps (~1 then 0 Reps from failure)
+ Immediately after 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)
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D. Leg Extensions
1 warm-up set x 12-20 Reps (easier effort, groove the movement)
2 work sets x 8-12 Reps (~1 then 0 Reps from failure)
+ Immediately after 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)
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E. Hack Squat OR Leg Press
1-2 warm-up sets, then:
1 tough work set x 10-15 Reps (~1-2 reps from failure)
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F. Barbell Ab Rollouts (scale: Hand Walkouts)
2 sets of 6-12 Reps
+ Superset the FINAL SET only with:
40 Hanging Oblique Knee Raise
(complete across 3-6 small sets; 15-20 sec rest between each set)
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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) (~0-1 rep from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (0-1 rep from 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 (~0-1 rep from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (0-1 reps from 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. T-Bar Row OR Seated Machine Row
1-2 warmup sets, then:
1 tough work set x 12-15 Reps (~0-1 reps from failure)
Rest 2-3 min
6 sets of 6 Reps (same weight)
Rest 15-20s between sets
Expect the final couple sets to be quite difficult!
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D. Alternate Movements:
1-2 warm-up sets each
1 heaviest set of 12 Reps each (~0-1 rep from failure)
Rest 1-2 min between
Standing DB Hammer Curls
Bodyweight Tricep Extensions
(raise height of bar to scale)
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E. As Many Sets of 6 Reps as Possible:
Same weight as Part D
Rest 10-15 sec between sets
Go till you fail to make 6 unbroken
Standing DB Hammer Curls
Bodyweight Tricep Extensions
(raise height of bar to scale)
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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) (~1-2 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) (~1-2 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, then:
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…
Plank Hold
2 min running clock
Accumulate “hold time”
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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)
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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 (~0-1 rep from 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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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. Neutral Grip “Lat” Pulldown
(use “D-handles” on a straight bar, as shown, or find a neutral grip bar that is ~shoulder width)
1-2 warm-up sets then:
2 tough work set x 5-8 Reps (~1 rep from failure)
+Immediately after final set:
Rest 30 seconds
Then go again to 0-1 reps from failure (goal for 30-50% of the reps)
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D. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets then:
2 tough work set x 5-8 Reps (~1 rep from failure)
+Immediately after final set:
Rest 30 seconds
Then go again to 0-1 reps from failure (goal for 30-50% of the reps)
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E. One Arm “Over Shoulder” Cable Tricep Ext OR One Arm DB Tate Press
Reps 15-12-9 per arm
(increasing weight/effort each set, targeting ~4-2–0 reps from failure)
Rest ~30-60 sec between arms
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F. Face Away Cable Curls OR Incline DB Curls
1 warm-up set, then:
2 sets of 8-12 Reps
+ Immediately after final set:
Rest 30 seconds
Then go again to 0-1 reps from failure (goal for 30-50% of the reps)
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Saturday – OPTIONAL Conditioning
A. One Round (15 min cap):
The cardio is approx 5 minutes
Feel free to select your own
50-75 Cal Row OR Shuttle Runs
50 Russian KBS
25 Burpee Pull-ups
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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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SUNDAY – REST DAY
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