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This is Week 4 of the SECOND MESOCYCLE in the Spring 2024 Hypertrophy cycle.
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. Hack Squats
5 sets of 6 Reps
Increase weight each set
First set warm-up (8-10 RIR)
Last set challenging (~1-2 RIR)
Rest 2-3 min between the tougher sets
Alternate movements you can swap:
–Leg Press – quad dominant
–Heels Elevated Back Squat
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D. Leg Extensions (pause contraction)
1 warm-up set, then:
1 work set x 15-20 Reps (~1 RIR)
Rest 15-20 seconds
1 additional set (0 RIR)
(goal for 30-50% of reps from prior set)
+ 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)
Alternate Movements you can swap:
Banded Sissy / Leg Extension
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E. Glute Med Kickback
1 warm-up x 10-15 reps, then:
2 work sets x 10-15/glute (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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F. Abs Giant Set x 2 Rounds:
Decline Lying Leg Raises x 6-10 Reps
Decline (weighted) Sit-ups x 6-10 Reps
Static Leg Lift Hold (6’’ off ground) x 20-30 sec
Rest 2-3 min
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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. Seated DB Overhead Press
1 warm-up set, then:
2 work sets x 8-12 Reps (~1 then 0 RIR)
Rest 2 min between each work set
+ Superset the FINAL Set only:
Bentover Reverse Flies x 50 Reps
*Start with 20-25 unbroken
Rest 10-15 sec between mini sets
Keep going till 50 Reps achieved
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D. Seated Cable Row
1 warm-up set, then:
1 tough set of 15-20 Reps (to failure)
Rest 10 seconds then “Myo Rep Match”
Which means keep doing these mini sets with 10 seconds rest until you reach the reps achieved on the first 15-20 rep set
FOR EXAMPLE:
if you achieved 20 reps on first set, keep going till you hit 20 again on the “mini sets” with short rest
Alternative Movement you can swap:
–Bentover DB Row
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E. Reps 20-15-10 for each:
Increase weight each set
Target ~2-1-0 RIR across the 3 work sets
One Arm Cross Body Cable Curl
Rest 1 min
One Arm Overhead Cable Tricep Extensions
Rest 1 min
+ Immediately after Failure on the FINAL SET of Curls for 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)
Alternative Movement you can swap for Curls:
–DB Concentration Curl
Alternate movements you can swap for Triceps:
– One Arm Overhead DB Tricep Extension – Standing
– One Arm Overhead Banded Tricep Extension
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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 tough set x 10-12 Reps (~1-2 RIR)
Rest 1-2 min
1 tough set x 12-15 reps (~1 RIR)
Rest 1-2 min
1 tough set x 15-20 Reps (~0-1 RIR)
*Decrease weight each set
+ 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. Single Leg Leg Press
1-2 warm-up sets, then:
1 tough set x 8-10 Reps per leg (~2 RIR)
Rest 1-2 min between legs
Reduce weight to 60-70% top set
Then complete 3 sets x 8-10 reps per leg
Alternate legs, resting ~30 seconds between legs
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E. Calf Raise (on leg press)
3 x 10-15 Reps
Increase weight each set
One super tough set at the end (to failure)
Rest 1-2 min between sets
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F. Superset x 3 sets:
Increase effort each set
~4-2-0 RIR across the 3 sets for each
Weighted Reverse Crunch x 8-12 Reps
Heavy Russian Twists x 12-20 (6-10/side)
Rest 2 min
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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”)
Complete all sets on ONE ARM
Then rest 2-3 min and then do other arm
1-2 warm-up sets, then:
1 tough set x 15 Reps (to failure)
Rest ~2 min after this single top set, then complete:
4 sets x 8-10 Reps per arm (same weight)
Rest 30-45 sec between these mini sets
+ Immediately after the technical 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. Incline DB Bench Press (pause bottom)
1-2 warm-up sets, then:
2 work sets x 8-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between work sets
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E. Alternate Movements:
1-2 warm-up sets each, then:
1 tough set x 15 Reps each (~0-1 RIR each)
*The cable equivalents would not be a great choice here, just because of the sequence in Part F that requires moving between the movements super quickly. DB’s are a better tool for the job today!
Incline DB Tricep Ext
Incline DB Curls
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F. As Many Rounds as Possible
Go till failure to make UNBROKEN
Use 15-rep weight from part E
Incline DB Curls x 8 Reps
Rest 10 seconds
Incline DB Tricep Ext x 8 Reps
Rest 10 seconds
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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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