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This is Week 4 of the THIRD and FINAL MESOCYCLE in the Spring 2024 Hypertrophy cycle.
NEXT WEEK IS THE FINAL WEEK OF THE ENTIRE TRAINING PROGRAM.
The objective this week is to EXCEED performance from “week 4” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize partials, dropsets, rest/pause sets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
These will each be progressed to failure (and beyond where relevant) as the cycle continues.
As we enter “week 4,” the lengthened movements are closing in on 1-2 reps from failure, while the short overload movements will already be into partials and beginning to implement other intensity techniques.
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Monday
Lower Body
Part A and B Repeat week to week
A. Barbell RDL (1 and 1/2 Reps)
2-3 Warm-up sets, then;
2 work sets x 5-8 Reps (~2 then 1 RIR)
Rest 2-3 min between work sets
Alternative Movement you can swap (stay consistent week to week):
–DB RDL (1 and 1/2 Reps)
–Trap Bar RDL (1 and 1/2 Reps)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets per leg, then;
1 set x 6-10 Reps (heavier; ~2 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~1 RIR)
Rest 1-2 min between legs
Alternative Movement you can swap (stay consistent week to week):
– Flat Foot Split Squats (quad dominant)
–DB Split Squat (quad dominant)
*flat ground
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C. Glute Med Kickback
This is a warmup before Part D, as the glute med helps support the knee during quad dominant movements. I started doing this before I squat every session, and it’s been noticeably helpful!
2 tough sets x 10-15/glute (close to technical failure each leg)
The support leg will inevitably be working, as well. Make sure to take 1-2 min rest BETWEEN legs
*See swap below for “knee supported” if you tend to feel this too much in the “plant leg”
Alternate Movements you can swap:
–Knee Supported Glute Med Kickback
–Banded Glute Med kickback
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D. Sissy Squat OR Bodyweight Leg Extensions
(see videos/variations below)
1-2 easier effort “feel it out” sets
2 work sets x 8-12 (~3 then 2 RIR)
*these are brutal when done right (open hips entire time)
Rest ~2 min between each set
+ Superset the FINAL SET ONLY with:
Front Rack Reverse Lunges x 6-12 Reps (3-6 per leg; target ~1-2 RIR)
Sissy Squat Options:
Sissy Squats
Weighted Sissy Squats
Band-Assisted Sissy Squats
BW Leg Extension Options:
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
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E. Superset Movements x 2 sets each:
Decline Lying Leg Raise x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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F. Calf Raise (on leg press)
2 x 8-12 Reps (0-1 reps from failure)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Flat DB Bench Press
2-3 Warm-up sets, then:
1 set x 6-10 Reps (heavier; ~1-2 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~0-1 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~1 RIR)
Alternate movements you can swap for Flat DB Bench Press (stay consistent week to week):
–Cable Chest Press
–Machine Chest Press
–Flat Barbell Bench Press
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B. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (see reps and RIR below for each)
*Bring DB’s over to the Pulldown machine with you
Wide Grip Pulldowns x 6-10 Reps (~2-0-0 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~0 RIR)
Rest 1-2 min
+ Immediately after Failure on the FINAL TWO SETS of BOTH MOVEMENTS:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Pulldowns (stay consistent week to week):
(weighted) Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Machine Assisted Pull-ups
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C. Cross Cable Y Raise
1 warm-up set, then:
3 work sets x 12-20 Reps (~2-1-0 RIR)
Rest 1-2 min between each set
+ Superset the FINAL SET ONLY with:
Incline Anterior Delt DB Press x 8-12 Reps (~1 RIR)
Alternate movements you can swap:
–Prone DB Y-Raise
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D. Seated Cable Row
1 warm-up set, then:
2 tough work sets x 8-12 Reps (~1 then 0 RIR)
Rest 1-2 min between each set
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies x 15-25 Reps (to failure)
+ Immediately after Failure on the FINAL set of Rows AND the Reverse Flies:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap:
–Bentover DB Row
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E. Reps 15-12-9 for each:
Increase weight each set
Target ~4-2-0 RIR across the 3 work sets
Cross Cable Overhead Tricep Extensions
Rest 1 min
Face Away Cable Curls
Rest 1 min
Alternative Movement you can swap for Cable Triceps:
Incline DB Tricep Ext
Overhead Cable Tricep Extensions
Alternative Movement you can swap for Curls:
Incline DB Curls
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Leg Press – quad dominant
Quad dominant = put the feet low on platform.
Also should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
1 set x 6-10 Reps (heavier; ~2 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~1 RIR)
Alternate movements you can swap for Leg Press (stay consistent week to week):
–Heels Elevated Back Squat
–Hack Squats
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets (see reps and RIR below)
*Bring DB’s over to the Hip Extension with you
Weighted Hip Extensions (45-degree) x 8-12 Reps (~1 then 0 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~2 then 1 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL set of Hip Extensions:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Hip Ext (stay consistent week to week):
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 challenging work set of 12 Reps (0-1 RIR)
Rest 2-3 min
Using the same weight/difficulty, complete:
25 Reps in as few sets as possible
Rest ~15 sec each break
+ Immediately after Failure on the FINAL SET:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. Superset Movements:
1 warm-up round prior, then:
2 work sets each
Leg Extensions x 8-15 Reps (~1-0-0 RIR)
Alternating Box/Bench Step-ups x 8-16 Reps (4-8/leg) (~1-2 RIR)
Rest 2-3 min
Alternative Movement you can swap
–Banded Sissy / Leg Extension
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E. Superset Movements:
1 warm-up round prior, then:
2 work sets each
Weighted Reverse Crunch x 6-12 Reps
Heavy Russian Twists x 12-20 Reps (6-10/side)
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Machine Row
2-3 Warm-up sets, then:
1 work set x 6-9 Reps (heavier; ~2 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~to failure)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~to failure)
+ Immediately after Failure on the FINAL TWO SETS:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Chest Machine Row (stay consistent week to week):
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
–Chest Supported Cable Row
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets each (see reps and RIR for each below)
Cable Machine Option (preferable if available):
*Note that you could also do these “single” arm by emulating the movement patterns. It may be easier to consistently get one cable versus trying to fight for the dual cable machine in a crowded gym….
Dual Cable Lateral Raise x 8-12 Reps (~1 then 0 RIR)
Dual Cable Front Raise x 6-10 Reps (both 0 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL SET of Front Raise:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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Free Weight Option:
The Incline DB Lateral focuses more on the lengthened range-of-motion by placing the arms behind the body. The Front Raise will therefore be much lighter, given the fatigue carried into the second exercise.
Incline DB Lateral Raise (Behind back) x 10-15 Reps (~1 then 0 RIR)
DB Front Raise x 8-12 Reps (both 0 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL SET of Front Raise:
complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. One Arm Pulldown (braced against bench)
(see “kneeling” swap below for those in a crowded commercial gym)
(see points of performance below to make it “lat focus”)
1-2 warm-up sets, then:
3 tough sets x 12-15 Reps per arm (~1-0-0 RIR)
Rest 1-2 min between arms on harder work sets
+ Immediately after failure on the FINAL set on each arm…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Points of Performance:
– Drive elbow into back pocket (waistline) during ascent
– Avoid internal rotation of shoulder at bottom of rep (keep DB neutral)
– Avoid elbow passing midline at top of rep
– Pause briefly to squeeze lower lat at top of each rep
Alternative Movement you can swap for One Arm Pulldown:
–One Arm Kneeling Lat Pulldowns
–One-Arm DB Rows (lat focus, see cues in video description)
–One Arm Banded Lat Pulldowns
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D. Machine Chest Press
1-2 warm-up sets, then:
1 challenging work set of 12 Reps (0-1 RIR)
Rest 2-3 min
Using the same weight/difficulty, complete:
25 Reps in as few sets as possible
Rest with DB’s on thighs for ~15-20 sec each break
Alternative Movement you can swap:
–Flat Barbell Bench Press
–Flat DB Bench Press
–Cable Chest Press
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E. Alternate Movements:
1 warm-up set each, then:
3 work sets each
Both movements for 1-0-0 RIR across the 3 work sets
One Arm Cross Body Cable Curl x 10-15 Reps/arm
Rest 1 min after both arms
Cross Cable Tricep Pushdowns x 10-15 Reps
Rest 1 min then return to cross body curls
Alternative Movement you can swap for Curls:
–DB Concentration Curl
Alternative Movement you can swap for Cross Cable Pushdowns
– Cable Tricep Pushdowns
– Banded Tricep Pushdowns
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This can be performed with whatever modality you can do with EFFICIENCY.
For most people, this would likely be optimized with a bike, elliptical, or steep incline walking.
Zone 2 can be completed by rowing OR running (or other modality) however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the target heart rate zone for ZONE 2.
My views on finding this zone have changed a bit.
In the past, I’ve veered towards relatively crude formulas based on HEART RATE.
Now I tend to simply use RATE OF PERCEIVED EXERTION (RPE) as the BEST way to assess ZONE 2.
Take a 12-15 word sentence that you have memorized with a normal speaking cadence (not rushed).
When you believe you are in ZONE 2, speak this sentence. If you can complete it in one breath without having to stop to get air, and without feeling like that sentence caused you to go into a breathing deficit (i.e. you aren’t gasping for air at the end of the sentence), then you are likely in ZONE 2.
Another RPE based assessment of effort is the duration component.
We are performing ZONE 2 workouts for 45-60 min, but we want to select a pace / effort level in which we *COULD* continue at the SAME PACE for 2-3 hours.
This means that when complete your ZONE 2 workout, you are glad it’s over, strictly due to monotony/repetition, and not due to accumulated fatigue.
In fact, you should feel like the session never actually gets harder. The first 10 minutes should feel the most taxing, as you move from doing nothing into Zone 2.
Once you’ve established yourself into Zone 2, each 10-minute period should be exactly as difficult as the prior 10-minute period.
At no point should you think that the workout has increased in difficulty. It just a steady and consistent effort could be repeatable for multiple hours (if needed).
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OTHER FORMULAS:
Well-trained aerobic athlete:
180 minus age = approx. Zone 2 (~75% of Max Heart Rate)
Lifter or non-trained aerobic athlete:
170 minus age = approx. Zone 2 (~65-72% of Max Heart Rate)
*Max Heart Rate can be determined generally with 220 minus age
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