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This is the DELOAD WEEK prior to the start of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about the upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS, and use deload to establish general idea around working weights for the cycle.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (~6-4-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***If this superset presents a logistical issue (and you can’t bring a barbell to the leg curl machine), you may find it more reasonable to bring DBs over to that area
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Sissy Squats (see below) x 8-15 Reps (~7-5-3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. Kas Glute Bridge
(glute machine of choice with same execution also ok here)
3 x 8-12 Reps
Increase weight/effort each set
Target ~6-4-2 reps from failure across the 3 sets
Rest 1-2 min between sets
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D. Alternate x 2 sets each:
Reverse Crunches x 10-20 Reps
Rest 1 min
Penguin Crunches x 12-24 Reps (6-12/side)
Rest 1 min
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E. Calf Raises (deficit, BW)
2 x 10-20 Reps
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Cable Crossovers OR Pec Fly Machine x 10-15 Reps (~6-4-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Flat DB Fly Superset to Flat DB Bench Press
2. Cable Crossover (wide arms) Superset to Cable Costal Press (narrower “press” style)
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
***Use the same bar attachment and station for this superset. This will make it super easy inside a crowded gym setting (you will need to INCREASE the weight for the Wide Grip Pulldown)
Straight Arm Pulldowns x 10-15 Reps (~6-4-2 reps from failure)
Wide Grip Pulldowns x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
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C. Alternate x 5 sets:
Use ~20 rep max difficulty for each
Bentover DB Row x 8-12 Reps
Rest 30-60s
Hinged Cable Pushdown OR Cross Cable Tricep Pushdown x 10-15 Reps
Rest 30-60s
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D. Alternate x 2 sets:
Use ~20 rep max difficulty for each
Standing DB Curls x 12-15 Reps
Rest 30-60s
Cable Face Pulls x 12-15 Reps
Rest 30-60s
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Leg Extensions (pause contraction) x 8-12 Reps (~6-4-2 reps from failure)
Hack Squat OR Leg Press x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Leg Extensions Superset to Heels Elevated Goblet Squats
2. Sissy Squat or Bodyweight Leg Extension Superset to Hack or Leg press
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~6-4-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform Hip Extensions
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Adductor Step-ups (BW only)
4 Rounds:
20 seconds left leg
Rest 10 seconds
20 seconds right leg
Rest 10 seconds
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D. 2 Rounds:
Lying Leg Raises x 30 seconds
Immediately into…
Plank x 45-60 seconds
(add weight if this is super easy)
Rest 1-2 min between rounds
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Bentover Reverse Flies x 15-20 Reps (~3-2-1 reps from failure)
Chest Supported Row (see below) x 8-12 Reps (~6-4-2 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform your Row variation
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~3-2-1 reps from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
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C. Push-ups (see below)
1 warm-up set, then:
2 work sets x 8-15 Reps (~3-4 then 2-3 reps from failure)
Rest ~2 min between work sets
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Alternate x 2 sets each:
DB Spider Curls x 15-20 Reps (~2 reps from failure)
Rest 30-60s
Lying DB Tricep Extensions x 10-12 Reps (~3-4 reps from failure)
Rest 30-60s
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Saturday – OPTIONAL Conditioning
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the new cycle!
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SUNDAY – REST DAY
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