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This is the FINAL Microcycle in the FINAL MESOCYCLE of the “Reverse Pyramid” Cycle
Since this is the FINAL week of the entire Reverse Pyramid program, we will be conducting a series of “max reps” tests on the repeating movements. You should complete the majority of working sets to 0-1 reps shy of technical failure.
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.
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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
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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B. Alternate Movements:
For Both Exercises:
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
Alternating DB Upright Rows
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. One Round Giant Set:
Machine Fly x 12-20 Reps
Rest 20 seconds
Push-ups x Max Reps of difficult variation (goal for 6-12 Rep range)
Rest 20 seconds
Push-ups x Max Reps unbroken (easier variation than prior set)
*Note that the “difficult variation” may be clapping, dynamic, feet-elevated, or similar challenging push-up option. The easier variation will be hands/feet flat on ground or hands elevated as needed to ensure 6+ Reps on that final set!
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D. Strict Barbell Overhead Press OR Machine Overhead Press (of choice)
Quickly find a top set of 10-15 Reps
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E. Post/Pre Exhaust Giant Set x ONE ROUND:
If used machine in Part D, use same machine here
Strict Barbell Overhead Press (same weight as Part D) x 2-3 reps shy of failure
Dead Stop DB Lateral Raise x 12-20 Reps
Strict Barbell Overhead Press (same weight) x Max Reps unbroken
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F. Seated Overhead EZ or Barbell Tricep Extensions
(focus on deep stretch at bottom of each rep)
Reps 15-12-9 (increasing weight)
+ Superset the FINAL SET ONLY with:
Hinged Cable Pushdown x 10-15 Reps
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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B. Back Rack Split Squats (no elevation) OR Smith Machine Split Squat (no elevation)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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C. Spanish Squat OR Leg Extensions
Build to a top set of 10-15 Reps
Rest 2-3 min
Complete one additional set with the same weight
+ DROPSET immediately after the final set ONLY
For Spanish Squat Drop all weight and continue doing squats with the band
For Leg Extension reduce weight 30-40% and continue accruing reps
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D. Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band)
Reps 12-10-8-6 (increasing weight)
First set “warm-up” so only final 1-2 sets truly challenging!
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E. Superset Movements x 2-3 sets each:
Hanging Oblique Knee Raise x 10-16 Reps (5-8 per side)
GHD/Decline Sit-ups x 8-12 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
Build to one top set for “Max Reps” unbroken at same difficulty as prior week TOP set
Rest 3 min
Then complete TWO sets of “Max Reps” unbroken at the same difficulty as prior week BACKOFF set
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B. One-Arm DB “Sweep” Rows
One top set of 10-12 Reps per arm
Rest as needed
Then complete a “single-arm dropset” for each arm
Example:
Right arm x Max Reps unbroken (same weight as top set)
Rest 10-15 seconds
Reduce weight 30-40% then continue accruing reps with SAME ARM
Rest 2-3 min then repeat for the other arm
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C. Standing EZ OR Barbell Curls
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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D. Alternate Movements x 5 sets each:
Seated DB Curls x Reps 6-9-12-15-20 (decreasing weight each set)
Rest 1-2 min
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 1-2 min
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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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)
Build to one top set for “Max Reps” unbroken at same difficulty as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same difficulty as prior week BACKOFF set
***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. Bentover Cable Crossovers
One top set of 15 Reps
Rest 2-3 min
Then 4 sets of 8-10 Reps with 45-60s rest between each (same weight as top set)
*focus on making the chest SQUEEZE to center on each rep!
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D. Seated DB Lateral Raises (strict)
10 Reps Every Minute x 10 Minutes (100 Reps)
Keep weights super light. I would recommend approx. 40-50% of what you would usually use for a heavy set of 10 Reps
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E. JM Press
Build to one top set of 6-8 Reps
Then 3 sets of 12-18 Reps
Much lighter, focus on stretch of triceps at bottom and contraction at top of each rep!
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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C. Superset Movements x 2 sets each:
Keep weight lighter than heavier; focus on making the quad drive out of the bottom of each lunge
Leg Press x 10-15 Reps @ 20X0 (no pause at top/bottom of reps)
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Rest 2-3+ min
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D. STOP Lying Leg Curls
Complete ONE TOP SET of 8-10 Reps
Rest 2-3 min
Then one backoff set of 12-15 Reps
+ Dropset after the FINAL SET ONLY (Reduce weight 30-40% and continue accruing reps)
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E. Alternate Movements x 2 Rounds:
Barbell Ab Rollouts x 6-15 Reps
Superset with: Lying Leg Raises (with hip thrust) x 8-20 Reps
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-15 Reps per leg
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)
Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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Build to one top set for “Max Reps” unbroken at same weight as prior week TOP set
Rest 3 min
Then complete one set of “Max Reps” unbroken at the same weight as prior week BACKOFF set
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C. Lat Focus Seated Cable Row
4 x 15-20 Reps
(light weight, notice the bar path into the waistline to pull lats down for each rep)
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D. DB Hammer Spider Curls
4 sets: Start with 15-20 reps and rest 90s between sets (expect reps to drop set to set)
+ Superset the FINAL SET ONLY with:
Incline DB Curls x 8-15 Reps (focus on stretch at bottom of rep)
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E. Lying Cable Face Pulls
4 sets: Start at 20-25 Reps and rest 60s between sets (expect rep decline set to set)
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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. One Round:
Keep DB weights pretty light so that “muscular strength” is not a limiter factor in sustainable movement
30 Devils Press
30 Cal Row
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row
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B. One Round:
15 Decline/GHD Sit-ups
20 Shuttle Runs (10m each way)
25m Walking Lunge (no weight)
30m Uneven Carry (one KB down, one on shoulder)
30m Uneven Carry (opposite for return trip)
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