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This is Week 3 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. Alternate Movements Every Min x 16 Minutes (4 Rounds):
There will be cumulative fatigue, especially on the split squat; please select loading for a 15-20 rep set and it will ensure sets are manageable with the final set being the most challenging
Back-Rack Split Squats (no elevation) x 10-12 Reps (weak leg)
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX or bar) x 8-12 Reps
Back-Rack Split Squats (no elevation) x 10-12 Reps (strong leg)
Decline Sit-ups x 10-15 Reps
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D. Alternate Movements x 2-3 sets each:
Weighted Plank Hold x 45-60 seconds
Rest 1-2 min
Seated Calf Raises x 12-20 Reps
Rest 1-2 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 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. Alternate Movements Every Min x 10 Min (5 Rounds):
Keep weights relatively light, and movement tempo consistent. Since the reps are in the higher range (12-15) but it’s an “EMOM” we want the sets to be completed by the 30-second mark (to allow for 30-sec of rest, as well)
Strict EZ/Barbell Upright Rows x 12-15 Reps
DB Fly/Press Hybrid OR Cable Crossovers x 12-15 Reps
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D. Wide Grip Pulldowns
2 x 12-15 Reps
+ immediately after the FINAL SET ONLY:
Rest 30s, then complete another set with goal for 50-60% of reps from prior set
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E. Alternate Single-Arm Movements x 3 Rounds:
One-Arm DB Curl (downslope of Incline bench) x 12-15 Reps (per arm)
Rest 1-2 min
One-Arm Seated DB Tricep Extension x 12-15 Reps (per arm)
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. Superset Movements x 2 sets each:
Both sets are “work sets” so first build as needed to working weight for lunges
Alternating Front-Rack Reverse Lunge x 16-24 Reps (8-12 per leg)
Lying (or seated) Leg Curls x 10-15 Reps
Rest 2-3 min
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D. Lower Body/Core Supersets x 2 sets each:
Complete BOTH ROUNDS of the same superset, then rest and move to the next superset
(Basically like having it be Part D, Part E and Part F)
Russian KBS x 10-15 Reps (all hamstrings/glutes)
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Rest 2min
STOP Leg Extensions x 10-15 Reps
Reverse Crunches x 10-20 Reps
Rest 2 min
DB Frog Pumps x 30-50 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
(weighted situps are ok in lieu of medball throw)
Rest 2 min
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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. Alternate Movements x 4 sets each:
First two sets are progressive warm-ups, then final 2 sets are same weight, challenging work sets
Barbell Floor press OR Chest Press Machine (of choice) x 12-18 Reps
Rest 2 min
Chest Supported Wide Row + Neutral Grip Row Sequence x 8-10 of each (16-20 reps total)
Rest 2 min
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D. Alternate Movements x 3 sets each:
one lighter warm-up set, then two challenging work sets
One-Arm Cable Kickbacks x 12-18 Reps per arm
Rest 1-2 min
Alternating DB Curls x 16-24 Reps (8-10 per arm)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 16 Minutes:
11 Cal Row
11 Burpee Deadlifts (with DB or KB in each hand)
11 Box Jump overs
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B. Bike
60 sec on, 60 sec off x 10 Rounds
Rest 5 min between rounds 5 and 6 (halfway)
Goal for same metric on each 60-sec work period (pacing)
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