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This is Week 1 of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
This is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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.
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (~1-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~3-4 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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~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. DB Step-up (Glute Dominant) OR Cable Step-up (Glute Dominant)
1-2 warm-up sets, then:
2 work sets x 10-15 Reps/leg (~2-3 reps from failure)
Rest 1-2 min BETWEEN legs on work sets
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D. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~1-2 reps from failure on work sets
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E. Superset x 2-3 sets each:
Barbell Ab Rollouts x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Cable Crossovers OR Pec Fly Machine x 10-15 Reps (~1-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
***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 (~1-2 reps from failure)
Wide Grip Pulldowns x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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C. Prone DB Row
1-2 warm-up sets, then:
2 work sets x 10-15 Reps (~2 then 1 rep from failure)
Rest 2 min between work sets
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D. Reps 15-12-10 of each:
Keep same difficulty all sets (~2 reps from failure)
You MAY need to increase weight each set… or you may find the fatigue accumulates and that 30-60 sec rest isn’t enough to warrant a weight increase. Maintaining 2 RIR is the objective!
Incline DB Bench Press (pause bottom)
Rest 30-60s
Standing DB Hammer Curls
Rest 30-60s
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E. 3 Rounds:
Minimal rest between movements
Maintain ~1 rep from failure each work set
Hinged Cable Pushdown x 10-15 Reps
Cable Face Pulls x 12-15 Reps
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Extensions (pause contraction) x 10-15 Reps (~1-2 reps from failure)
Hack Squat OR Leg Press x 6-10 Reps (~3-4 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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~1-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~3-4 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. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~1-2 reps from failure on work sets
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D. Weighted Hanging Knee Raises
Build to a TOP SET of 8-12 Reps (~2 reps from failure)
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E. Superset x One Round:
Maintain ~1 reps from failure each
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Bicycle Crunches (controlled tempo) x challenging set close to technical failure
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F. Calf Raises (on leg press)
3 sets of 6-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (~1 rep from failure)
Chest Supported Row (see below) x 8-12 Reps (~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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~1 rep from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
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C. One Arm Kneeling Lat Pulldowns
1-2 warm-up sets, then:
3 tough work sets of 10-15 per arm (~1-2 reps from failure each work set)
Rest approx 1 min b/w arms
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D. Flat DB Bench Press OR Machine Chest Press
1-2 warm-up sets, then:
Reps 15-12-9 work sets
Increasing weight each set
~4-3-2 reps from failure (working slightly harder each set)
Rest 2-3 min between tough sets
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E. EZ or Barbell Preacher Curls OR Preacher Curl Machine
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~2 reps from failure on work sets
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F. Two-Part Lying DB Tricep Extensions OR Cross Cable Overhead Tricep Extensions
1 warm-up set, then:
3 sets of 8-12 Reps (~2-3 reps from failure each)
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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