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This is Week 1 of the SECOND block in the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
In this first week of the new block, the objective will be to exceed the performance from WEEK 1 of the first block. The “reps from failure” are the same as that week, so it is an even 1:1 comparison of progress across a 5-week period.
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.
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.”
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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. Kas Glute Bridge
(or Glute thrust machine of choice)
Reps 15-12-9
Increase weight/effort each set
Target ~5-3-1 reps from failure across the 3 sets
Rest 2 min between sets
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D. Hack Squat OR Leg Press
2-3 warm-up sets, then:
1 tough set x 6-12 Reps (~3-4 reps from failure)
Rest 2-3 min
1 tough set x 12-18 Reps (lighter; ~2-3 reps from failure)
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E. 2 Rounds:
Calf Raises (on leg press) x 10-15 Reps
Rest 1 min
Barbell Ab Rollouts x 6-12 Reps
Superset 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 challenging set of 12 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 6-8 Reps (same weight as 12 rep set)
Rest 30 sec b/w sets
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D. Supersets x 2 sets:
1 warm-up set as needed prior
Hinged Cable Pushdown x 10-15 Reps (~1 rep from failure)
Close Grip Bench Press x 5-10 Reps (~2-3 reps from failure)
Rest 2 min
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E. Supersets x 2 sets:
1 warm-up set as needed
Standing DB Hammer Curls x 6-10 Reps
EZ or Barbell Preacher Curls OR Preacher Curl Machine x 6-10 Reps
Rest 2 min
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F. Cable Face Pulls
3-4 x 12-20 Reps
Rest 30s between sets
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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. Rear Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~2 reps from failure)
Rest 1-2 min between legs
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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 challenging set of 15 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 8-10 Reps
(same weight as 15 rep set)
Rest 30 sec b/w sets
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E. Superset x 2 sets:
Garhammer Crunch x 6-15 Reps
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
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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:
1 tough set x 15 Reps (~1-2 reps from failure)
Rest 1-2 min
Using the same resistance as the 15 reps…
Complete reps of 12-10-8 for each arm, and rest ONLY while other arm works
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D. Banded DB Bench Press (see video for setup)
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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E. Incline DB Curls OR Face Away Cable Curls
1-2 warm-up sets, then:
1 tough set of 15 Reps (~2 reps from failure)
Rest ~15 seconds
Accrue 15 additional reps
(Rest 15 sec between each mini set)
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F. Incline Anterior Delt DB Press
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2-3 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w 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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