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This is Microcycle #2 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. Alternate Movements x 3 sets each:
First set much easier, shy of fatigue, feel out movements etc… then two challenging rounds
1 and 1/2 Push-ups x 5-12 Reps (adjust difficulty for rep range)
(use feet elevation, DB handles, or other criteria to increase difficulty; elevate hands to scale)
Rest 1-2 min
Face-Down Prone DB “Swings” x 20-30 Reps
Use approx DOUBLE the weight you would use for a set of 15-20 Lateral Raises
Rest 1-2 min
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D. Kneeling Cable Tricep Extensions
2 x 10-12 Reps
1 x 15-20 (much lighter)
+ Superset the FINAL SET ONLY with:
Bench Dips x 1-2 reps shy of failure
(goal for 6-15 Reps)
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E. Lying Cable Face Pulls
4-5 sets of 12-20 Reps
Short 30-60s rest between sets
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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. Superset x 2 sets each:
Both working sets; complete a prep-set as needed prior
STOP Leg Extensions x 10-15 Reps
Heels-elevated Air Squat x 45-60 seconds of QUALITY WORK (not necessarily for “total reps”)
Rest 2-3+ min
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D. (weighted) Hanging Knee Raises
One top set of 8-12 Reps
Then 3 sets of 12-20 Reps (lighter, or just BW)
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E. Single-Leg Calf Raise (DB in hand of working leg)
One top set of 8-12 Reps
Then 2 sets of 12-20 Reps (lighter, or just BW)
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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. Lats Giant Set x 2 Rounds:
For the Banded pullups, focus on lats; pull elbows down and almost try to crunch the lat into the waistline at the contraction (same idea for all the movements, really)
DB Lat Sweeps x 15-25 Reps OR Straight Arm Pulldowns x 15-25 Reps
Rest 10-15s
Machine-Assisted Pull-ups x 10-15 Reps
Rest 10-15s
Inverted Rows OR Seated Cable Rows x 6-12 Reps
(pull into waist to bias lower lat versus mid-back)
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. DB Spider Curls x 3 sets
Start at 15+ Reps. Rest 60 seconds between sets and let reps fall as fatigue accumulates
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E. Bentover Barbell Rows to chest
10-12 Reps every min x 5-6 minutes
Focus is mostly rear delts. Wide grip and “T” shape with elbows
Light weight; approx 50% of what you would use for a tough 8-10 reps on standard barbell row
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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 each minute for 16 minutes (8 sets each):
Choose a loading that would allow for approx DOUBLE the listed reps; fatigue will accumulate quickly.
Focus on mind-muscle connection on earlier “easier” sets so it’ll be instilled when it gets tougher!
Seated DB Lateral Raises (strict) x 10-15 Reps
Lying EZ or BB Tricep Extensions x 8-12 Reps
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D. Cable Crossovers OR Machine Fly
Accumulate 60 Reps in as few sets as possible
Start with a set of 15-20 Reps unbroken; Rest 60s whenever you need to break
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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 2 Rounds:
Feel free to do a low effort “feel it out” round prior
Leg Press x 12-20 Reps
Rest 10-15s
STOP Seated Leg Curls (or Lying Leg Curls) x 10-15 Reps
Rest 2-3 min
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D. Weighted Sit-ups (DB on/above chest) “Dropset” x 2 Rounds:
Heavy weight for 6-10 Reps
Rest 10-15s
50% of weight from first set for 1-2 reps from failure
Rest 10-15s
Just BW (no weight) for 1-2 reps from failure
Rest 2-3+ min
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E. One Round:
Note that you can setup a “Landmine” by wedging a barbell into a corner
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Rest 30-60s
Calf Raises (deficit, BW) x 12-25 Reps
Rest 30-60s
Reverse Crunches x 15-30 Reps
Rest 30-60s
Calf Raises (deficit, BW) x 12-25 Reps
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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. One-arm Lat Pulldown
3 sets of 10-15 Reps per arm
First set is lighter “feel it out” set; then two challenging sets per arm
Focus on quality/execution and contraction of lower lat versus loading
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D. Standing DB Curl
One top set of 8-10 Reps
Then 3 x 12-18 Reps (lighter)
+ Superset the FINAL SET ONLY with:
EZ or Barbell Preacher Curls x 6-12 Reps
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E. Cable Reverse Flies (Rear Delt)
4 sets of 15-20 Reps
Rest 45-60 seconds 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. 4 Rounds (17 min total time):
Note that RPE is “Rate of Perceived Exertion” and this is an individually-based metric
This is based on the 1-10 scale where:
1 = the slowest movement possible
10 = the hardest sprint possible (for the required time domain)
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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Run 1 min @ RPE 10 (only in final round)
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B. As Many Reps as Possible in 4 Minutes (Rest 3 min) x 2 Rounds:
30/20 Cal Bike (Male/female)
20 Russian KBS (unbroken)
10 Burpees
Max Cal Bike in remaining time
***If you fail to get back to the bike within the 4-minute period, decrease 5-10 reps on each movement the next round
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