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This is WEEK 1 of the SECOND 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. Hack Squat OR Leg Press
2-3 warm-up sets, then:
1 tough set x 6-12 Reps (~3-4 reps from failure)
Rest 2-3 min
1 tough set x 12-18 Reps (lighter; ~2-3 reps from failure)
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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 challenging set of 15 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 8-10 Reps
(same weight as 15 rep set)
Rest 30 sec b/w sets
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E. 2 Rounds:
Calf Raises (on leg press) x 10-15 Reps
Rest 1 min
Barbell Ab Rollouts x 6-12 Reps
Superset 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. Prone DB Row
1 challenging set of 12 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 6-8 Reps (same weight as 12 rep set)
Rest 30 sec b/w sets
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D. Supersets x 2 sets:
1 warm-up set as needed prior
Cable Crossovers OR Pec Fly Machine x 10-15 Reps
Tricep Pushdowns x 10-15 Reps
Rest 2 min
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E. Supersets x 2 sets:
1 warm-up set as needed
Standing DB Hammer Curls x 6-10 Reps
EZ or Barbell Preacher Curls OR Preacher Curl Machine x 6-10 Reps
Rest 2 min
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F. Cable Face Pulls
3-4 x 12-20 Reps
Rest 30s 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)
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. DB RDL (1 and 1/2 Reps)
Reps 8-7-6-5
Set of 8 is warm-up
Increase weight each set
Final set ~3 reps from failure
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D. Leg Extensions
1-2 warm-up sets, then:
1 challenging set of 12 Reps (~1-2 reps from failure)
Rest 2-3 min
3 sets of 6-8 Reps (same weight as 12-rep set)
Rest 30-45s between each
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E. Superset x 2 sets:
Garhammer Crunch x 6-15 Reps
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
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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. One Arm Kneeling Lat Pulldowns
1-2 warm-up sets, then:
1 tough set x 15 Reps (~1-2 reps from failure)
Rest 1-2 min
Using the same weight 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. Banded DB Bench Press (see video for setup)
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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E. Incline DB Curls OR Face Away Cable Curls
1-2 warm-up sets, then:
1 tough set of 15 Reps (~2 reps from failure)
Rest ~15 seconds
Accrue 15 additional reps
(Rest 15 sec between each mini set)
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F. Incline Anterior Delt DB Press
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2-3 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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Saturday – OPTIONAL Conditioning
A. Reps 30-20-10-20-30:
(20 min cap)
Shuttle Runs (30 feet “there and back” = 2 reps)
Burpees
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B. Row OR Bike Intervals
(28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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SUNDAY – REST DAY
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