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This is Week 2 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. Single Leg Hamstring Curls (lying or seated)
Reps 20-15-10
Use the same resistance for all sets – something where you can do the 20 unbroken
Rest only while opposite leg works
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D. STOP Leg Extensions
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 1-2 RIR
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E. As Many Rounds as Possible in 5 Minutes:
12 Reps Lying Leg Raises with hip thrust
6 Reps Burpee Toe Touches
8 Reps Decline or standard/flat Sit-ups
4 Reps Burpee Toe Touches
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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)
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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. Superset Movements x 3 sets each:
Rack Pull-ups OR Machine-Assisted Pull-ups x 10-15 Reps
Prone DB Lateral Raises x 10-15 Reps
(Standard lateral raise ok if equipment access is an issue here!)
Rest 2-3 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Each exercise for 10-12 Reps (with a weight/difficulty you could do 15-20 reps “fresh”)
Decline Push-ups (Use flat ground or elevate hands to adjust difficulty as needed)
Slightly Bentover DB Upright Rows
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E. Seated Cable Curls (elbows in front)
Build quickly to one top set of 12-15 Reps
Rest a few min and reduce weight slightly, then complete:
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 1-2 RIR
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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 Press
One set of 15-20 reps to 2-3 RIR
Rest 30s
Additional set (same weight/difficulty) to 1-2 RIR
Rest 30s
Final set (same weight/difficulty) to 1-2 RIR
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D. Alternate Movements x 2 sets each:
Immediately after the SECOND set of each movement, complete a “dropset.”
This means to complete the second set, then reduce weight 30-40% and continue accruing reps
Barbell Hip Thrusts (or glute thrust machine) x 6-8 Reps (first set), then 10-15 Reps (second set)
Rest 2-3 min
Weighted Sit-ups (DB on/above chest) x 5-10 Reps both sets
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min after both legs
Barbell Ab Rollouts x 6-12 Reps
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. Superset Movements x 3 sets each:
Select a load where you can achieve approx. 15-20 Reps unbroken on first set; then expect reps to decrease set to set thereafter.
Flat Barbell Bench Press
Standing Open Palm DB Curls
Rest 2-3 min
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D. With a weight for each where you can achieve 15-20 reps unbroken to start, alternate movements back and forth with minimal rest (approx. 20-40s between) until you’ve achieved 50 Reps of each
Incline DB Tricep Extensions
Prone DB Face Pulls
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Day 6 – OPTIONAL Conditioning Day
A. One Round (35 Min Cap):
100 Cal Row
100 Russian KBS
100 Walking Lunges (no weight)
100 DB Hang Power clean and Press
100 Shuttle Runs (30 feet each way) “there and back” = 2 reps
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B. 3 sets:
45 seconds of “max distance” Farmers Walk
Then rest/recover 1:15
Goal to use 1/2 BW in each hand (I.e. 200 lb athlete holds 100 lb per hand)
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Day 7 – Rest + Walk 10k steps
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