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This is Microcycle #1 of the “Reverse Pyramid” Cycle (blog post hyperlinked)
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.
It is important to begin each accumulation period (four microcycles) 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 is the most challenging.
In general, 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. Seated DB Lateral Raises (strict)
5 sets; Start with 20+ Reps
Rest only 45-seconds between sets and expect reps to drop quickly set to set
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D. Superset x 2 sets each:
Incline DB Tricep Extensions x 10-15 Reps
Tricep Pushups on DB Handles x 6+ Reps (to 1 rep from failure)
(scale by elevating hands if needed to ensure 6+ reps)
Rest 2-3 min
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E. 2 Rounds:
Minimal rest between movements and rounds
12-20 Hinged Cable Pushdown
12-20 Cable Face Pulls
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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. Heels Elevated Goblet Squat OR Leg Extensions
1 tough set of 12-18 Reps
Rest a few minutes
Heels-Elevated DB Front Squat x 12-18 Reps (2 DB’s = One DB Goblet weight)
+ Immediately drop one DB and go back to Goblet to accumulate another tough set
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D. Alternate Movements x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Rest 1 min
STOP Lying Leg Curls x 10-15 Reps
Rest 1 min
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E. 2 Rounds:
Standing Calf Raise Machine x 10-15 Reps
Rest 1 min
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Rest 1 min
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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. Superset x 2 sets each:
Straight Arm Pulldowns x 10-15 Reps
Incline DB Row OR Seated Cable Rows x 7-10 Reps
Rest 2-3 min
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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 Curls
1 x 6-8 (heavy/challenging)
Rest a few min
1 x 5-8 (same weight as first set)
+ Dropset = Reduce weight by 30-40% and continue to a tough set
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E. Ring/TRX Face Pulls (can also perform INVERTED under a barbell or smith machine)
1 set of a tough # of reps (goal for 10-20 Rep range)
Then 3 sets of 50-60% of reps from first set (approx 45 seconds between sets)
+ Superset the FINAL SET with Bodyweight “Inverted Rows” on the same piece of equipment used for the Face Pulls (Rings/TRX/Barbell)
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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. Superset x 2 sets each:
VIDEO OF FULL SUPERSET SEQUENCE
Hang High Pulls (wide “snatch” grip) x 10-15 Reps
DB Lateral Raises x 10-15 Reps
Rest 2-3 min
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D. Flat DB Flies (Pause at stretch) OR Cable Crossovers OR Machine Fly
3 sets of INCREASING weight (with decreasing reps)
Set 1 = 13-15+ Reps
Set 2 = 10-13 Reps
Set 3 = 7-10 Reps
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E. Two-Part Lying DB Tricep Extensions
3 sets of 10-15 Reps
+ Superset the FINAL SET ONLY with…
DB Squeeze Press x tough set (same weight as Tricep Ext)
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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. DB Walking Lunges (held by side)
3 sets; Start with a set of 20-30 steps (10-15/leg)
Rest 1-2 min between sets
You should still see a decline in reps set to set even with 1-2 min rest periods. This is a high-fatiguing movement. Expect the final set to be about 60% of reps achieved on first set
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D. Four-Part Crunch Dropset Sequence x 2 Rounds:
Note the tempo of movement and deliberate nature of the reps
Rest 2-3 min between Rounds
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E. Alternate Movements x 2 sets each:
Seated Calf Raise (stretch/contract) x 12-18 Reps
Rest 1 min
Hanging Oblique Knee Raise x 10-16 Reps (5-8/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. Jansen Rows
(can also do a wide pronated machine Row here if you didn’t use it in Part A)
2 sets of 10-15 Reps (heavier weight, longer rest)
OR
3 sets of 10-15 Reps (lighter weight, shorter rest)
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D. One-Arm DB Preacher Curl
Build quickly to ONE tough set of 8-10 Reps per arm
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E. Superset x 2 sets each:
Standing DB Hammer Curls x 6-10 Reps
EZ or Barbell Preacher Curls OR Preacher Curl Machine x 6-10 Reps
Rest 2-3 min
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F. Bentover Reverse Flies OR Cable Reverse Flies (Rear Delt)
3 x 15-20 Reps (light weight, short 45s rest between sets)
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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. 3 Rounds:
1 min of Shuttle Runs (30 ft each direction)
30 seconds of Devils Press
Rest 1 min
1 min Bike
30 seconds of DB Hang Squat Clean Thrusters
Rest 1 min
1 min of Row
30 seconds of Burpee DB Squat Cleans
Rest 1 min
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B. Complete Run/Walk Sequence x One Round:
Run 800m
Walk 400m
Run 400m x 2 sets
Walk 200m between each
Run 200m x 3 sets
Walk 200m between each
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