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This is Week 1 of the Linear Periodization “Enhanced” Training Cycle. Please read the Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
In general, you should start this “week 1” with about 3 RIR (Reps in Reserve). Add weight or reps week to week so that you end up at 0-1 RIR in the week prior to DELOAD week.
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
For the REPEATING MOVEMENTS:
The goal is to complete all sets with same weight, starting in week 1.
The following week, increase weight on any set that “tops out” the rep range
Example (10-12 Rep Range)
Week 1 = 100×12-11-10
Week 2 = 105×12, 100×12-11
Week 3 = 110×11, 105×11, 100×12
Week 4 = 110×12, 105×12-11
Read the blog all about Progression and Overload
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
3 sets of 10-12 Reps
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B. Hack Squat OR “Quad Dominant” Squat Machine of choice OR Foam Roller/Slider DB Hack Squats
(choose movement and stay consistent week to week)
3 sets of 12-15 Reps
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C. Superset Movements x 2 Rounds:
Leg Extensions x 12-18 Reps
Lying Leg Raises (with hip thrust at top) x 10-20 Reps
Rest 2-3 min
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D. Giant Set x 2 Rounds:
Single Leg DB Hip Thrust x 10-20 Reps (weak glute)
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Single Leg DB Hip Thrust x 10-20 Reps (strong glute)
Rest 2-3 min
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E. Lying Leg Curls
One set of 15-20 Reps
Rest 30s
One additional set with same difficulty as first set
(goal for 50-60% of reps achieved on first set)
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench OR Incline “Pause” Chest Press Machine (of choice)
(choose movement and stay consistent week to week)
3 sets of 12-15 Reps
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B. One Arm DB “sweep” Rows (knee on bench) OR One Arm Machine Row (of choice)
(cues are in video description for “Sweep” Rows)
3 sets of 12-15 Reps
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C. 5 Rounds:
Select a weight for each movement where you could achieve approx. DOUBLE the target rep range
Rest approx. 30 seconds between movements and expect fatigue to accumulate quickly!
The final couple sets of each should be challenging closer to failure!
Flat DB Flies x 12-15 Reps
DB Upright Rows x 12-15 Reps
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D. Wide Grip Pulldowns
Start with one top set of 25-30 Reps unbroken
Rest 30-45s, then try to achieve 15-20 Reps
Rest another 30-45s, then try to achieve 10-15 Reps
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D. Alternate Movements x 2 sets each:
Each movement for 12-15 Reps
Cable Curls (to forehead)
Rest 1-2 min
Cable Face Pulls
Rest 1-2 min
Kneeling Overhead Cable Tricep Extensions
Rest 1-2 min
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
3 sets of 10-12 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 10-12 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Walking DB Lunges
3 sets of 12-20 Steps (6-10 per leg)
Build quickly to the weight for the TOP set and complete one heavy/challenging set
Reduce weight 5-10 lbs per DB for each subsequent set
Rest 2-3+ min between sets as needed
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D. Barbell Ab Rollouts
3 sets of 6-12 Reps
+ Superset the FINAL SET ONLY with:
Standard Flat Sit-ups x Max QUALITY Reps in 60 seconds
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E. Standing Calf Raise Machine
3 x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed) (scaling below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
3 sets of 10-12 Reps
Pull-ups Scaling Options to meet rep range targets
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) OR Machine-Assisted Dips x 10-12 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 15-20 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 15-20 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. 4 Rounds:
Select a weight for each movement where you could achieve approx. DOUBLE the target rep range
Rest approx. 30 seconds between movements and expect fatigue to accumulate quickly!
The final couple sets of each should be challenging closer to failure!
Strict Overhead Press x 12-15 Reps
Jansen Rows x 12-20 Reps
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D. 4 Rounds:
Select a weight for each movement where you could achieve approx. DOUBLE the target rep range
Rest approx. 30 seconds between movements and expect fatigue to accumulate quickly!
The final couple sets of each should be challenging closer to failure!
Cable Pushdowns x 12-15 Reps
Bayesian Cable Curls x 12-15 Reps
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E. Superset Movements x 2 sets each:
Incline DB Bench Press (pause bottom) x 10-12 Reps (first set) then 15-20 Reps (second set)
Incline Prone Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 40-30-20-10 at steady/consistent pace:
For DB Snatch, Reps are total (so 40 reps = 20 per arm)
Bike Calories
DB Snatch (alternating arms)
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B. As Many Rounds as Possible in 12 Minutes:
Sustainable pace where each round is the same time as each prior and subsequent round
6 Burpee DB Step-ups
12 Russian KBS
18 Shuttle Runs (30 feet each way = 2 reps)
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Day 7 – Rest + Walk 10k steps
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