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This is Microcycle #3 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. Superset Movements x 2 sets each:
Build up to Overhead Press weight before beginning supersets
Machine Overhead Press (of choice) OR DB Z-Press x top set of 6-8 Reps, then 12-18 Reps second set
Incline Prone DB Front Raises x 12-18 Reps both sets
Rest 1-2 min
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D. Alternate Movement Sequences x 2 Rounds:
Incline DB Tricep Extensions (one each hand) x top set of 10-12 Reps, then 15-20 Reps second set
Superset with: Skull Crusher Push-ups x 5-10 Reps
Rest 2 min
Cable Face Pulls x 15-25 Reps
Rest 2 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. 5 Rounds:
Do not RUSH reps; feel the muscles working through the full ROM
8 Reps Heels Elevated Goblet Squat OR Leg Extensions
8 Reps Jumping Lunges (4/leg, get explosive!)
8 Reps Heels Elevated Air Squat
Rest exactly 90 seconds
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D. 4 Rounds:
Do not RUSH reps; feel the muscles working through the full ROM
Decline Lying Leg Raises x 6-10 Reps
Decline (weighted) Sit-ups x 6-10 Reps
Standing Calf Raise Machine x 10-15 Reps
Rest 2+ 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. Neutral Grip DB Seal Rows OR Seated Cable Rows
Build quickly to a tough set of 12 Reps
Rest a few min
Then complete 8 Reps Every Minute x 4-5 Minutes
+ 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. Inverted Row “Face Pulls”
Using difficulty level of approx 15 rep set; complete 3 sets of 10 Reps for QUALITY
Adjust height of object, or move feet fwd or backward to adjust difficulty
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E. Incline DB Curls
Each rep, pause and try to STRETCH the bicep at the bottom, then explode up!
One top set of 12-15 Reps
Then 2 additional sets, where you only rest 60 seconds after each set (expect reps to drop)
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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. Chest Giant Set x 2 Rounds:
One-Arm DB Bench Press (alternating) x 12-16 Reps (6-8 per arm)
DB Fly/Press Hybrid x 8-12 Reps
Cable Crossovers OR Machine Fly x 8-12 Reps
Rest 2-3+ min
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D. Behind the Back Lateral Raises
10 Reps Every Minute x 7 Minutes
Choose loading approx for 20-rep set as fatigue will accumulate quickly
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E. Hinged Cable Pushdown
Find resistance for a TOUGH set of 15 Reps
Rest a few minutes
Then complete 4 sets of 8-10 Reps with 30-60 sec between sets with the same weight
+ complete a “drop set” after the FINAL SET ONLY
(Drop Set = Reduce weight 30-40% and continue accruing reps to a tough 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 2 sets each:
Alternating Front-Rack Lunges x 20-30 steps (Light weight)
Front Squats (same bar as lunges) x Max Reps in 30 seconds
Rest 3+ min between rounds and expect decline in reps second round
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D. Single-Leg Hamstring Curls (standing, lying or seated)
3 sets of 8-15 reps per leg
Stay 3-4 reps shy of failure on each set, then push the FINAL set closer to failure
Rest approx 1 min between each leg
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E. Superset Abs/Core Movements x 3 sets each:
Weighted Reverse Crunch (on leg curl machine) x 8-12 Reps
Heavy Russian Twists x 12-20 Reps (6-10/side)
Rest 1-2 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. Machine-Assisted Pull-ups
3 sets of 10-15+ reps per set
Stay 3-4 reps shy of failure on each set, then push the FINAL set closer to failure
Rest approx 2 min between sets
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D. DB Preacher “Hammer” Curls
One top set of 12-15 Reps
Rest a few minutes
Then complete 3 sets of 8-12 Reps with the same weight
Keep rest short (approx 60s) such that the FINAL set takes you close to failure
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E. Incline Prone Rear Delt Flies
4 sets: Start with 20 reps unbroken
Rest 45s between sets and let reps fall set to set as fatigue builds
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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 of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m recovery
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B. 3 Rounds:
Row x 1 min for Max Cals
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
Rest 2-3+ min between rounds
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