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This is WEEK 4 of the SECOND Mesocycle. This is the FINAL WEEK before DELOAD.
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”).
As we enter this final week before deload, all of the movements will be trained at their highest intensity.
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) (~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)
1 tough set x 10-15 Reps (to technical failure)
Rest 15-20 seconds
3 sets x max reps unbroken
Rest only 15-20s between each (goal for 3-7 reps per set)
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D. Leg Extensions
1 warmup x 10-15 Reps
2 work sets x 10-15 Reps (~1 then 0 reps from failure)
+ immediately after SECOND work set:
Rest 15 seconds
Heels Elevated Goblet Squat
4 sets of 5-8 Reps (Rest 15 sec between each)
Use ~20 rep max weight
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E. 6 Minutes:
Climb as high as possible in reps
Decline (weighted) Sit-ups x 5-10-15-20… (add 5 reps each round)
Hanging Oblique Knee Raise x 10 Reps (5/side, alternating)
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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. Supinated Seated Cable Row
Reps 20-15-10 increasing weight
Target ~4-2-0 reps from failure
+ After the FINAL set…
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)
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D. Straight Arm Pulldowns
Use ~20 rep max weight
4 sets:
Complete 10-12 Reps at top of each min
Rest remainder of minute (approx 20-30 sec work and 30-40 sec rest)
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E. 3 Rounds:
Use ~15 rep max weight
Complete Reps 12-10-8 (for biceps and triceps)
Use same weight all rounds
Keep continuous movement
***Note different rep targets for the lateral delt swings
Seated DB Curls
One Arm Tate Press
Seated DB Lateral “Swings” x 20-30 Reps
(Use DOUBLE the weight of lateral raise for 12-15 reps)
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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. Superset x 2 sets:
1 warm-up set prior, then 2 tough work sets
Sissy Squat OR Bodyweight Leg Extensions (see videos below) x 6-15 Reps
Alternating Box/Bench Step-ups x 8-12 Reps (4-6/leg)
Rest 2-3 min
Sissy Squats
Weighted Sissy Squats
Band-Assisted Sissy Squats
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
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D. B-Stance DB RDL OR Rear Foot Elevated DB RDL
2-3 warm-up sets per leg, then:
1 tough set x 5-8 Reps (~1 rep from failure)
Rest 1-2 min between legs
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E. Garhammer Crunch
4 sets of 6-12 Reps
Rest ~1 min b/w each
+ Superset the FINAL set with:
Decline/GHD Sit-ups x 6-15 Reps
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F. Calf Raise Machine
3 sets:
Reps 12-10-8 (increasing weight)
+ Hold the bottom stretch for 10-15 seconds after failure on the final set
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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 (weighted) Pull-ups OR Neutral Grip “Lat” Pulldown
(For Pulldown, use “D-handles” on straight bar, or find a neutral grip bar that is ~shoulder width)
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1 rep from failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
Pull-ups Scaling:
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
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D. Cable Crossovers OR Pec Fly Machine
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (to technical failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
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E. Incline DB Curls OR Face Away Cable Curls
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1 rep from failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
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F. Superset x 2 sets:
1 warm-up set prior, then:
2 tough work sets each
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 10-15 Reps (to technical failure)
Overhead DB Tricep Extensions OR Cross Cable Overhead Tricep Extensions x 6-10 Reps (~1 then 0 reps from failure)
Rest 2 min
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Saturday – OPTIONAL Conditioning
A. 30 Minutes:
As Many Rounds As Possible
(note mandatory rest periods throughout)
30 Devils Press
30 Cal Row (~2 min cardio)
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row (~2 min cardio)
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row (~2 min cardio)
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SUNDAY – REST DAY
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