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This is the first Microcycle in the SECOND MESOCYCLE of the “Reverse Pyramid” Cycle
Each “microcycle” contains six training days and one optional conditioning day. The objective is to complete these 6-7 days over the course of 9-10 calendar days. There are FOUR microcycles in ONE mesocycle.
After DELOAD last week, you should be primed for another four microcycles of accumulation.
A good objective is to try and complete this “microcycle #1” programming with the same loads/reps as “Microcycle #2” from the prior accumulation period. However, the overriding goal is to begin each accumulation period (four microcycles) with slightly less perceived effort, leaving room to build week to week. Look to progress perceived difficulty week to week so that the FINAL week of the mesocycle is the most challenging.
You should start microcycle #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 microcycle 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
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Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. Alternate Movements Every Minute x 20 Minutes (5 Rounds):
Using a DB for Lateral Raise is ok if no KB available. The benefit of the KB is the bottom-heavy nature changes the stimulus slightly!
Min 1: Leaning Cable Lateral Raises x 10-15 Reps (weak arm)
Min 2: Leaning Cable Lateral Raises x 10-15 Reps (strong arm)
Min 3: Hinged Cable Pushdown x 10-15 Reps
Min 4: Rest
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D. Superset x 2 sets each:
Push-ups on DB Handles x 8-15 Reps
(feet-elevated as shown for ADV, and hands-elevated to scale as needed)
Cable Face Pulls x 15-20 Reps
Rest 2-3 min
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation) OR Smith Machine Split Squat (no elevation)
(choose movement; stay consistent week to week)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. Hack Squat OR Other Squat Machine of choice OR DB Hack Squats (with foam roller)
Build to top set: 1 x 6-10 (challenging)
Then 1 x 12-18 (lighter, metabolite accumulation)
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D. 2 Rounds:
Rest minimally as needed b/w movements to achieve quality/unbroken sets!
STOP Lying Leg Curls x 10-15 Reps
Glute Bridges (banded if possible) x 15-25 Reps
STOP Lying Leg Curls x 50-60% of reps achieved in first set
Rest 2-3+ min
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E. Alternate Movements x 2 Rounds:
Standing Calf Raise Machine x 10-15 Reps
Rest 1-2 min
Barbell Ab Rollouts x 6-12 Reps
Superset Weighted Sit-ups (DB on/above chest) x 6-12 Reps
(avoid weight on sit-ups if needed to ensure QUALITY reps!)
Rest 2 minutes between rounds
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0) (scale as: Machine-Assisted Pull-ups)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
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B. Seated Cable Rows
3 x 10-15 Reps
+ Superset the FINAL SET ONLY with:
Straight Arm Pulldowns x 10-15 Reps
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Jansen Rows
One tough set of 12-15 Reps
Rest 60 seconds
8-10 more reps
Rest 30 seconds
6-8 more reps
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E. Incline DB Curls
One tough set of 10-12 Reps
Immediately after top set:
5 sets of 3-5 Reps with 10-15s rest between each
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0) OR Machine Overhead Press (of choice)
(choose movement; stay consistent week to week)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below) OR Machine Chest Press (of choice)
(choose movement; stay consistent week to week)
Reps also at 21X0 tempo (pause at “chest to bar” on Pushup, or bottom of Machine Press)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate Movements x 3 sets each:
First set for 8-12 Reps (light, warm-up)
Second set for 8-12 Reps (challenging)
Third set for 15-20 Reps (lighter)
Strict Barbell Upright Rows
Rest 1-2 min
Flat DB Flies (Pause at stretch) OR Cable Crossovers OR Machine Fly
Rest 1-2 min
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D. 2 Rounds:
Lying DB Tricep Extensions x 10-15 Reps
Seated DB Lateral Raises (slight fwd lean) x 15-20 Reps
Lying DB Tricep Extensions x 50-60% of reps from first set
Rest 2-3 min
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat OR Hack Squat OR Other Squat Machine of choice
(choose movement; stay consistent week to week)
(If Back Squat, select LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand) OR Smith Machine Single-Leg RDL
*If really struggling with balance, perform as B-Stance RDL
(choose movement; stay consistent week to week)
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. Heels Elevated DB Front Squats OR STOP Leg Extensions
2 x 10-15 Reps
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D. DB Walking Lunges (held by side)
1 x 10-16 Steps challenging (5-8/leg)
Rest 60 seconds
1 x 10-16 steps with JUST BODYWEIGHT (deep stretch of quad, focused movement)
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E. Alternate Movements x 2 Rounds:
Seated Calf Raise (stretch/contract) x 10-15 Reps
Rest 1 min
Lying Leg Raise (oblique) x 8-16 Reps (4-8/side)
Rest 1 min
Calf Raises (deficit, BW) x 12-20 Reps
Rest 1 min
Hanging Oblique Knee Raise x 8-16 Reps (4-8/side)
Rest 1 min
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand) OR T-Bar Machine OR Hammer Strength Row
(choose movement; stay consistent week to week)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. Wide Grip Pulldowns
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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C. Helms Row
1 x 8-12 Reps (challenging)
1 x 15-20 Reps (lighter, focus on mind-muscle connection; MMC)
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D. Standing DB Hammer Curls
Reps 10-20-30 (decreasing weight)
*Big weight drops, more MMC focus with each set
(example: 50 lbs, 30 lbs, lbs)
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E. EZ or Barbell Preacher Curls OR Preacher Curl Machine
Reps 12-10-8 (use approx. 15-Rep weight for all sets)
Rest 1-2 min between each as needed
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F. Bentover Reverse Flies OR Cable Reverse Flies (Rear Delt)
1 x 25-30 Reps (light)
Rest 20-30 seconds
One additional set of whatever you can make quality/unbroken
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. Reps 30-20-10-20-30 For Time (20 min cap):
Shuttle Runs (30 feet each way) “there and back” = 2 reps
Burpees
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B. Rowing (or Bike) Intervals (28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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