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This is Week 1 of the SECOND 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. 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 7-9 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 9-12 Reps
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C. Superset Single Leg/Glute Movements x 3 sets each:
First round is lighter warm-up, then two challenging sets for each
Front Foot Elevated DB Split Squat (quad focus) x 10-12 Reps (weak quad)
Single Leg DB Hip Thrust x 8-15 Reps (same leg/glute)
Rest 2 min
Repeat for opposite quad/glute
Rest 2 min
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D. Alternate Hamstring/Core Sequences x 2 Rounds:
Rest briefly as needed for transition between movements
Barbell Ab Rollouts x 6-12 Reps
Lying Leg Curls x 8-15 Reps
Standard Flat Sit-ups x Max QUALITY Reps in 45 seconds
Lying Leg Curls x 50-60% of the reps achieved on prior set
Rest 2-3 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 8-10 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 9-12 Reps
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C. Alternate Movements Every Min x 10 Min (5 Rounds):
DB Upright Rows x 10-15 Reps
Incline EZ/Barbell Tricep Extensions x 10-15 Reps
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D. Alternate Movements x 3 sets each:
First round lighter warmup, then two challenging rounds to finish
Flat DB Flies x 12-15 Reps
Rest 1-2 min
Wide Grip Pulldowns x 12-20 Reps
Rest 1-2 min
Cable Face Pulls x 15-20 Reps (use lat pulldown pulley with different weights)
Rest 1-2 min
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E. Incline DB Curls OR Bayesian Cable Curls
(choice of curl with elbows BEHIND body)
Build to one top set of 10-12 Reps
Rest a few minutes
Then complete:
1 x 15-20 Reps (feeder set; like a “buy-in”)
Rest 30s
1 x 8-12 (same weight)
Rest 30s
1 x 6-10 (same weight)
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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 7-9 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 7-9 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. Leg Extensions x 25 Reps of hell
Start with a set of 10-12 reps close to failure
Rest only 10-15 seconds anytime you break and keep going until you hit 25 reps
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D. Walking DB Lunges
2 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 the second set
Rest 2-3+ min between sets as needed
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E. Alternate Movements x 3 sets each:
First calf raise set with just BW, then add load subsequent sets
Standing Calf Raise Machine x Reps 20-15-10 (increasing weight each set)
Rest 1-2 min
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Rest 1-2 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 7-9 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 7-9 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 12-15 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 12-15 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Incline DB Bench Press (pause bottom)
1 x 12-15 (light warmup set)
1 x 8-10 (moderate weight)
1 x 8-10 (heavy/challenging)
+ Superset the FINAL SET ONLY with:
Incline Prone Rear Delt Raises (pinkies up) x Reps 40-30-20
Keep same weight for all sets of 40-30-20, and rest only as long as needed to complete each set unbroken (i.e. choose a super light weight where you can get 40 reps unbroken to start)
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D. Alternate Movements x 2 sets each:
Bradford Press x 10-12 Reps (note “there and back” = 1 rep)
Rest 1-2 min
Jansen Rows x 12-20 Reps
Rest 1-2 min
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E. Superset Movements x 2 sets each:
Standing EZ/Barbell Curls x 10-12 Reps
Cable Pushdowns x 12-15 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. One Round (12 min cap):
60 Cal Row
50 Russian KBS
40 Burpees onto plate
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B. As Many Calories as Possible in 16 Minutes:
Run 2400m (1.5 miles)
Max Calorie Bike in remaining time
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Day 7 – Rest + Walk 10k steps
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