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This is the first Microcycle in the THIRD AND FINAL 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.
Pay attention to the REPEATING MOVEMENTS starting next in Microcycle #2. There will be some small adjustments week to week until the end of the MACROcycle.
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. Prone DB Lateral Raises
4 sets of 12-18 Reps
(start at top of rep range and try to keep same weight without dropping below 12 reps)
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D. Narrow Push-ups on Barbell
(scale by elevate barbell)
3 sets, starting with 15-20 Reps and decreasing as fatigue builds
Rest as needed between sets
+ After the FINAL SET ONLY:
Rest 30 seconds
Hinged Cable Pushdown x 10-15 Reps
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E. Cable Face Pulls
Accumulate 65-75 Reps in sets of 10-15 reps each with 30-60s rest between each
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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. Alternate Movements x 4 sets each:
First round lighter warm-up, feel it out…
Heels Elevated DB Front Squats OR STOP Leg Extensions x 10-15 Reps
Rest 1-2 min
STOP Lying Leg Curls x 10-15 Reps
Rest 1-2 min
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D. Alternate Movements Every Minute x 6 minutes (3 Rounds):
Barbell Ab Rollouts x 6-12 Reps
Hanging Oblique Knee Raise x 8-16 Reps (4-8/side)
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E. Standing Calf Raise Machine
2-3 sets of 8-15 Reps with a 2-sec pause/contract at the top of each rep
(literally try to reach up as high as you can at the top of each rep)
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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 “Low” Row (Lat focus; pause at contraction)
Find a tough weight for 15 Reps
Then complete 3 x 10-12 Reps at the 15-rep weight
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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. Incline DB Face Pulls
4 sets of 15-25 Reps
(start at top of rep range and try to keep same weight without dropping below 15 reps)
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E. Incline DB Curls
One tough set of 8-10 Reps
+ Rest 30 seconds
Reduce weight to about 50% of 6-8 rep set and goal for achieve 20+ Reps
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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. Strict Barbell Upright Rows OR Smith Machine Upright Rows
3 sets of 15-20 Reps
Mostly light weight, creating blood flow into muscles and joints
Then 1 x 8-12 (heavier weight, should feel a bit smoother after doing lighter rep sets)
+ Superset this final set only with:
Seated DB Lateral Raises (slight fwd lean) x 12-20 Reps
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D. Incline DB Flies (Pause at stretch) OR Cable Crossovers OR Machine Fly
1 x 10-12 (lighter warm-up set)
2 x 10-15 (heavier work sets)
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E. Incline Tricep Extensions to nose (EZ or Barbell)
1 x 8-12 (lighter warmup)
1 x 8-12 (heavier work set)
1 x 15+ (lighter backoff set with same weight as first warmup set)
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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. Superset Movements x 3 sets each:
First round lighter warm-up, then 2 heavier rounds (for lunges mostly)
DB Walking Lunges (held by side) x 10-16 Steps (5-8 per leg)
Glute Bridges (banded if possible) x 15-25 Reps
Rest 2-3+ min
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D. Superset Ab Movements x 3 sets each:
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
Lying Leg Raise (oblique) x 8-16 Reps (4-8/side)
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E. Superset Calf Movements x 2 sets each:
Seated Calf Raise (stretch/contract) x 10-15 Reps
Calf Raises (deficit, BW) x 10-20 Reps
Rest 2-3 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. Alternate Movements x 2 sets each:
Landmine Meadows Row OR One Arm Machine Row x 12-18 Reps per arm
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
Rest 1-2 min after both arms
Ring Face Pulls x 10-15 Reps OR Cable Reverse Flies (Rear Delt) x 12-20 Reps
(elevate rings and/or walk yourself back to make easier)
Rest 1-2 min
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D. Standing DB Hammer Curls
(focus here on low reps, less on MMC but still keeping quality form)
2 x 6-10 Reps
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E. EZ or Barbell Preacher Curls OR Preacher Curl Machine
Reps 20-15-10 (increasing weight)
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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. As Many Rounds as Possible in 12 Minutes:
Row 250m/200m (Male/female)
Burpee DB Squat Clean Thrusters x Reps 3-6-9-12-15 etc… (increase 3 reps each round)
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B. One Round:
Run 800m @ 80-85% effort (focus on stride and breathing)
Walk 400m slowly
Run 800m @ 95-100% effort
Walk 400m slowly
Run 800m @ whatever effort it takes to match first 800m @ 80-85% effort
+ Walk 1 mile cooldown
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