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This is week 5 of the THIRD (and final) MESOCYCLE in the Spring 2024 Hypertrophy Cycle.
That means that THIS is the FINAL WEEK in the entire 15-week training cycle!
Next week will be the deload/introduction week for the new cycle (more details to come).
The objective this week is to EXCEED performance from “week 5” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
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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 (~1 then 0 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; ~1 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~0 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. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
2 work sets x 10-15 Reps (~1 then 0 RIR)
Rest 1-2 min between sets
+ after final set:
Rest 20-30 seconds, then:
Go again to 0 RIR (goal for 40-60% of the reps)
+ Immediately after Failure on the short-rest 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 x ONE WORK SET each:
Complete 1-2 warm-up sets each to prepare for the TOP SET SUPERSET
Leg Extensions (pause contraction) x 8-15 Reps (0 RIR)
Sissy Squat OR BW Leg Extensions x 6-12+ Reps (~1 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
Alternate Movements you can swap for Leg Ext:
Banded Sissy / Leg Extension
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E. Hanging Oblique Knee Raise
1 warm-up set, then:
3 work sets x 8-20 Reps (4-10 per side)
Target ~1-1-0 RIR across 3 work sets
Rest 1-2 min between sets
+ Superset the FINAL SET ONLY with:
Barbell Ab Rollouts (scale: Hand Walkouts) x 6-12+ Reps (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 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~0 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~0 RIR)
+ DROPSET after the single set of DB Flies:
= NO REST
Reduce the weight 20-30% and then continue again to 0 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 the FINAL SET OF EACH MOVEMENT:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 100 lbs x 10 Reps FULL ROM
Set 3 = 120 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
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. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets, then:
2 work sets x 8-12 reps (~1 then 0 RIR)
Rest 1-2 min between sets
—
1-2 warm-up sets, then:
3 total work sets:
2 work sets x 8-12 reps (~1 then 0 RIR)
Rest 1-2 min between sets
+ After the FINAL set of Rows:
Rest 15-20 seconds…
*INCREASE the weight 20%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(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:
– Chest Supported DB Row
–Chest Supported Machine Row
–Head Supported DB Row
–Chest Supported Cable Row
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E. Alternate Movements:
1 warn-up sets each, then:
3 work sets x 8-12 Reps each
Target ~2-1-0 RIR across 3 work sets
Standing DB Hammer Curls
Rest 1 min
One Arm “Over Shoulder” Cable Tricep Ext
Rest 1 min
Alternate Movements you can swap for Triceps:
–One Arm DB Tate Press
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F. Seated DB Lateral “Swings”
3 sets x 20-30 Reps
(Use approx. DOUBLE the weight of FULL ROM lateral raise for 12-15 reps)
Rest 1-2 min between sets
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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; ~1-2 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~0-1 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)
+ Immediately after the FINAL set of Lunges…
Return to the Hip Extension again to complete an additional set to 0 RIR
(goal for 40-60% of the reps from the prior set)
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. Smith Machine Hip Thrust
1-2 warm-up sets, then:
3 total work sets:
1 work set x 8-12 Reps (~1 RIR)
Rest 2-3 min
1 work set x 8-12 Reps (0 RIR)
+ After the second set:
Rest 20-30 seconds, then:
Go again to 0 RIR
(goal for 40-60% of the reps from prior set)
Alternate Movements you can swap:
–Barbell Hip Thrust
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D. Decline (weighted) Sit-ups
4 sets x 6-10 Reps (~2-1-0-0 RIR)
Rest 1-2 min between sets
+ Superset the FINAL SET ONLY with…
Garhammer Crunch till failure of form
Alternative Movements you can swap for Decline Sit-ups
– GHD Curl-ups = ADVANCED
-Standard Flat Sit-ups
–Overhead DB Sit-ups
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E. Single-Leg DB Calf Raise
1 warm-up set, then:
1 heavy set x 8-10 reps (0-1 RIR)
Rest 1-2 min
2 sets of 12-15 reps (BW or light, focus on stretch)
+ Hold the bottom STRETCH POSITION for 10-15 seconds after failure on the FINAL SET ONLY
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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 SET ONLY:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 100 lbs x 10 Reps FULL ROM
Set 3 = 120 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
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 the FINAL SET OF Cable FRONT RAISE:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
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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 Behind Back laterals:
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)
+ Immediately after the FINAL SET OF DB FRONT RAISE:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
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C. Neutral Grip “Lat” Pulldown
(use “D-handles” on a straight bar, as shown, or find a neutral grip bar that is ~shoulder width)
1-2 warm-up sets, then:
2 total work sets:
1 work set x 8-12 Reps (~0 RIR)
Rest 2-3 min
1 work set (see note below)
FOR THE SECOND WORK SET:
Increase weight 20% from the first set and match total reps achieved
(with combo of full and partial reps)
Example:
100 x 8 Reps (FULL ROM)
Rest 2-3 min
120 x 8 Reps (3 FULL + 5 Partials)
Alternative Movement you can swap
–Neutral Grip Machine Assisted Pull-ups
–Neutral Grip Pull-ups
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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D. Cable Crossovers
1-2 warm-up sets, then:
2 total work sets:
1 work set x 8-12 Reps (~0 RIR)
Rest 2-3 min
1 work set (see note below)
FOR THE SECOND WORK SET:
Increase weight 20% from the first set and match total reps achieved
(with combo of full and partial reps)
Example:
100 x 8 Reps (FULL ROM)
Rest 2-3 min
120 x 8 Reps (3 FULL + 5 Partials)
Alternate movements you can swap for Crossovers:
– Pec Fly Machine
–Banded Crossovers
–Flat DB Fly
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E. Alternate Movements:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each
Target ~2-1-0 RIR across 3 work sets
Face Away Cable Curls
Rest 1-2 min
Cross Cable Overhead Tricep Extensions
Rest 1-2 min
Alternative Movement you can swap for Face Away Curls
–Incline DB Curls
–Lying DB Curls
Alternative Movement you can swap for Overhead Extensions
–Overhead DB Tricep Extensions
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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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