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This is Week 3 of the THIRD AND FINAL MESOCYCLE in the Linear Periodization “Enhanced” Program.
Please read the Blog to learn more about the current programming.
The one major change you will notice this mesocycle, is that the rep targets for the repeating movements have decreased AGAIN. This means you should add weight to ensure challenging sets within the target rep range.
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 5-8 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 6-9 Reps
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C. Back-Rack Split Squats (no elevation)
Build quickly to a TOP SET of 12 Reps per leg (rest equally between legs)
Rest a few minutes, then complete (with the same weight as 12-rep set):
6 Reps at the top of every minute x 10 minutes (alternate legs each minute; 5 sets per leg)
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D. Superset Movements x 3 sets each:
Banded Russian KBS OR Cable Pull Through (all hams/glutes) x 10-15 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
(or lightly weighted situp ok in absence of medball)
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Rest 1 min
Seated Calf Raises x 12-20 Reps
Rest 1 min
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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 4-7 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 6-9 Reps
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C. Alternate Movements as you build to ONE TOP SET of 12-15 Reps for each movement:
Rest as needed between sets to optimize execution and performance on the top set
Strict EZ/Barbell Upright Rows OR Smith Machine Upright Row
DB Fly/Press Hybrid
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D. Alternate Movements at the top of each minute x 10 minutes (5 Rounds):
Use same weight as top 12-15 rep set from Part C
Strict EZ/Barbell Upright Rows OR Smith Machine Upright Row x 8-10 Reps
DB Fly/Press Hybrid x 8-10 Reps
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E. Alternate Movements x 2-3 sets each:
Alternating DB Curls x 10-16 Reps (5-8 per arm)
Rest 1-2 min
Straight Arm Pulldowns x 12-15 Reps
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 4-7 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 5-8 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. STOP Leg Extensions
One challenging TOP SET in the 10-15 Rep Range
Rest a few minutes
One set backoff set in the 15-20 Rep Range
+ Superset the FINAL SET ONLY with:
Lying (or seated) Leg Curls x 8-15 Reps
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D. 2 Rounds:
Keep weight light for lunges. Legs will be fatigued, and we want to keep consistent movement throughout the 45-sec work period
45 seconds of Alternating Front-Rack Reverse Lunge
Rest 45s
45 seconds of Hanging Leg Raises OR Hanging Knee Raises
Rest 45s
45 seconds of DB Hip Thrust x 12-25 Reps
Rest 45s
45 seconds of Reverse Crunches
Rest 2-3+ min between rounds
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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 4-7 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 5-8 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 6-10 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 6-10 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 4 sets each:
Complete ramp-up sets as needed prior to starting work sets
Start first work set with a weight you could do 12 reps UNBROKEN with 2-3 RIR, then expect reps to drop set to set thereafter to maintain 2-3 RIR
DB Floor Press OR Chest Press Machine (of choice)
Rest till the 2:00 mark
Strict Pendlay Rows OR Chest Supported T-Bar Rows
Rest till 4:00 mark
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D. Superset Single-Arm Movements x 2-3 sets each:
One-Arm Cable Kickbacks x 10-15 Reps (weak arm)
Leaning One-Arm DB Curl x 10-15 Reps (weak arm)
Rest 1-2 min
One-Arm Cable Kickbacks x 10-15 Reps (strong arm)
Leaning One-Arm DB Curl x 10-15 Reps (strong arm)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. Complete Series of “AMRAP 2 min” with 2 min rest after each
(AMRAP = As Many Reps as Possible)
***Scale “10 Burpee Box Jumps” to a number that allows you to PUSH and barely get through them with some time remaining for the final movement in the sequence
#1
10/7 Cal Row (male/female)
10 Burpee Box Jumps
Max Row in remaining time
#2
20 Goblet Squats
10 Burpee Box Jumps
Max Goblet Squats in remaining time
#3
20 Full KBS
10 Burpee Box Jumps
Max KBS in remaining time
#4
20 Sit-ups (difficult variation unbroken)
10 Burpee Box Jumps
Max Sit-ups in remaining time
#5
Max Length Plank Hold on Rings in 2-min period
Goal for unbroken (or accumulate as much time as possible)
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B. One Round:
400m Farmers Walk (moderate weight)
400m Run (with nothing)
1000m Bike
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Day 7 – Rest + Walk 10k steps
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