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This is Week 4 of the SECOND MESOCYCLE in the Progressing the Stimulus Training cycle.
Next week is DELOAD WEEK.
Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 4” of the prior mesocycle.
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.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload. Look for the REPS IN RESERVE (RIR) designation next to the repeating movements.
For some exercises, we will progress beyond failure (starting last week). These are the “short overloaded” (less fatiguing) exercises. Make sure to read the fine print of the repeating movements ;=)
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
2-3 warm-up sets
2 work sets x 6-8 Reps
First work set ~1-2 RIR
Second work set ~0-1 RIR
(note that this is 0-1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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1-2 warm-up sets as needed
Using the weight established prior:
Look to add approx 5% load from week 4 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Single Leg DB RDL (video options below)
2-3 warm-up sets
1 top challenging set of 8-12 Reps per leg
Rest 1-2+ min between legs to ensure full recovery
Then complete ONE additional set per leg (same weight)
+ ONLY For this SECOND work set, superset EACH LEG with:
Single Leg Lying Leg Curl x 10-20 Reps
Single-Leg RDL Options (ordered by increasing difficulty)
Hand-supported
B-stance
Unsupported (DB in one hand)
Unsupported (one DB per hand)
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D. Superset x 2 sets each:
Decline Sit-ups (weighted as desired) x 8-12 Reps
Decline Lying Leg Raises x 8-15 Reps
Rest 2-3 min
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E. Superset x 2 sets each:
Standing Calf Raise Machine x 8-12 Reps
Standing Calf Raises (BW only) (use deficit as feasible) x 8-15 Reps
Rest 1-2 min
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets
2 work sets x 8-10 Reps
First work set 1-2 RIR
Second work set 0-1 RIR
+ Immediately after the FINAL set for each:
Rest 15-20s
Go again with another set to 0-1 RIR (goal for 3-5 reps)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Pulldowns OR Machine Assisted Pull-ups
(grip of choice; stay consistent week to week)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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B. Chest Supported Row of choice
T-Bar Row OR Seated Row OR Prone DB Row
1-2 warm-up sets as needed
Look to add approx 5% load from week 4 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets add slight load from “week 4” of prior mesocycle
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase resistance next week
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D. Superset Movements x 2 sets each:
Both are work sets.
Feel free to take 1-2 warm-up sets prior to prepare
Prone “Berto” Raises x 10-15 Reps
Prone EZ or Barbell Face Pulls x 10-15 Reps
Rest 2 min
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E. At the Top of Every Minute x 5 Minutes, complete:
Standing Barbell Curls x Reps 10-9-8-7-6
(Start with 10 Reps on first minute, and decrease 1 rep each minute)
Use approx 12-rep weight (so 2 reps shy of failure on the 10-rep set)
Keep the same weight for all sets
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F. Cable Pushdowns
OR “Cross Cable” Pushdowns if available
4 Sets:
Start with a set of 15-20 Reps unbroken
Use the same resistance for all sets, and expect reps to drop due to short rest
Rest 30s between each set
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR first set, then ~1 RIR second set)
(note that this is 1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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B. Kas Glute Bridge to Hip Thrust Superset
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
4 supersets of designated reps
First 2 sets warm-up
First work set 1-2 RIR;
second work set 0-1 RIR
+ immediately following the FINAL set of Hip Thrusts:
Complete 3-6 “partial” thrusts, where you try to get to full “table top” position, but only achieve the partial rep (despite maximal effort) due to fatigue
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Alternate Movements x 2 “work sets” each:
Complete 2-3 increasing difficulty warm-up sets to prepare for the TOP LOADS each
First work set 6-10 Reps
Second set backoff lighter weight for 10-15 Reps
Weighted Hip Extensions (videos below)
Rest 1-2 min
Hand Supported DB Reverse Lunge (same leg)
Rest 1-2 min between legs, and 1-2 min before returning to Hip Extensions
Hip Extensions Variations:
45-degree
Horizontal/GHD
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D. Hack Squat OR Leg Press
Over 2-3 increasing difficulty warm-up sets, complete ONE TOP SET of 12-15 Reps
+ stand at the top of rep with bar on shoulder, and take 5 deep breaths (approx. 15s)
Then complete one additional challenging set (goal for 4-7 reps)
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E. As Many Rounds as Possible in 5 Min:
Climb as high as possible in Reps 1-2-3-4-5-6-7 etc….
Barbell Sit-ups
Leg Raises (with barbell held at lockout) (Reverse Barbell Sit-ups)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets each
Look to add approx 5% load from week 4 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
4-7 “partial” reps (max effort to complete a rep, but unable to get full ROM)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps (1 RIR)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (0-1RIR) *the last rep before failure
+ Immediately after the FINAL set of each:
Rest 20 seconds, then go again to 0-1 RIR
Rest 20 seconds, then go again one final time to 0-1 RIR
Look to add approx 5% load from week 4 of prior mesocycle
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. One Arm DB Row (lat focus) OR One Arm Cable Row (lat focus)
See description in video of “DB Row” for execution tips that apply to both movements
Over 2-3 increasing difficulty warm-up sets, build to One top set of 10-12 Reps per arm
(rest 1-2 min between arms of top set)
Rest a few min
Then complete 4-5 sets of 4-6 Reps PER ARM (same weight as 10-12 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
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D. Superset Movements x 2 “work sets” each:
Complete 1-2 increasing difficulty warm-up sets prior
Cable Crossovers OR Machine Fly x 10-20 Reps
Flat Barbell Bench Press x 6-12 Reps
Rest 2-3 min
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E. Bentover Reverse Flies (rear delts)
3 x 15-25 Reps with 30-45s rest between sets
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F. Leaning DB Curl
Quickly find One top set of 12-15 Reps per arm
Rest a few min
Then complete 4-5 sets of 6-8 Reps PER ARM (same weight as 12-15 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 3 min (Rest 2 min) x 3 Rounds:
300/250m Row (male/female) OR 16 Shuttle Runs (30 feet “there and back” = 2 reps)
12 DB Thrusters
8 Burpee Pull-ups (highest bar possible)
Max distance Row or Shuttle Runs in remaining time
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B. Hill Sprints
Find a hill that will take you 15-20 seconds of hard effort
**Can also use a longer hill and just stop short of the full length
***Any form of “incline” is better than a flat surface, even if it’s subtle
50% effort x 1 set
80% effort x 1 set
95-100% effort x 3 sets
+ Walk 10-20 min cooldown
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Day 7 – REST DAY
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