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This is Week 3 of the Summer 2024 Hypertrophy cycle.
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.
As we enter “week 3,” these respective movements will begin their journey to move closer to failure (and beyond failure for the lower fatiguing “short” movements).
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Hack Squats
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~2-3 then 1-2 RIR)
Rest 2-3 min between sets
Alternate movements you can swap:
–Heels Elevated Back Squat
– Leg Press – quad dominant
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B. Leg Extensions (pause stretch)
1-2 warm-up sets, then:
Use 12-15 rep max weight established in Week 1
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternative Movement you can swap:
–Banded Sissy / Leg Extension
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C. Superset Movements:
1 warm-up as needed, then:
2 work supersets
You’ll need to bring the DB’s over to the Leg curl machine with you
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (~1 then 0 RIR)
DB RDL (without hip extension) x 8-15 Reps (~2-3 RIR each)
Rest 2-3 min
+ Immediately after the FINAL set of Leg Curls…
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 as needed, then:
2 work supersets
Russian Twists (Heavy DB) x 12-20 Reps (6-10 per side)
(weighted) Plank 30-45 seconds (challenging)
Rest 2-3 min
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E. Calf Raise Machine
3 sets of 8-10 Reps (~2-1-0 RIR across 3 work sets)
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets x 6-10 Reps each (~2 then 1 RIR each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
Alternative Movement you can swap for Pullups:
–Neutral Grip Machine Assisted Pull-ups
– Neutral Grip “Lat” Pulldown
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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1-2 warm-up sets, then:
Use 12-15 rep max weight established in Week 1
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternative Movement you can swap:
–Chest Supported Machine Row
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
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C. Pec Fly Machine
1-2 warm-up sets, then:
Use 12-15 rep max weight established in Week 1
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternate Movements you can swap:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. Finisher Complex x 3-5 Rounds:
If you want to take sets to 0-1 RIR, then 3 rounds is fine.
If you’d rather utilize more volume with 2-3 RIR, then do 4-5 rounds
***You can probably use the same weight for all movements. Feel free to go slightly above/below rep range to target the desired reps from fail.
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Extensions
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded Barbell RDL
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~3 then 2 RIR)
Rest 2-3 min between sets
Alternate Movements you can swap:
–Hip Banded Trap Bar RDL
–Hip Banded DB RDL
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B. Kas Glute Bridge to Hip Thrust Superset
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
1-2 warm-up sets of the complex, then:
2 work supersets (~1-2 then 0-1 RIR for both movements)
Kas Glute Bridge x 8-12 Reps
NO REST
Barbell Hip Thrust x 4-8 Reps
*Same weight/bar as Kas Glute Bridge
Rest 2-3 min between supersets
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C. Leg Press
2-3 warm-up sets, then:
2 work sets:
First work set x 12-15 Reps (~1-2 RIR)
Rest a few minutes
Second work set x 6-10 Reps (heavier; ~2-3 RIR)
Alternate movements you can swap:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Hack Squat
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D. Walking DB Lunges
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
Over the course of 2-3 progressively heavier sets…
Build to ONE TOP x 12-20 Steps (6-10/leg) (~2-3 RIR)
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E. Weighted Hanging Knee Raises
Over the course of 2-3 progressively heavier sets…
Find a TOP WEIGHT for 8-12 Reps (~0-1 RIR)
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F. Superset x One Round:
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Flat Curl-ups x 6-15 Reps (quality “contraction” each rep)
Alternate Movements you can swap for Weighted Knee Raises
Reverse Crunches
Hanging knee Raises (no weight)
Alternative Movements you can swap for Curl-ups:
Seated Cable Crunch
–Cable Crunches
–GHD Curl-ups (advanced option)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Follow rep scheme for each below
*Bring DB’s with you over to the machine
DB Lateral Raise x 12-15 Reps (~1 then 0 RIR)
Machine Overhead Press x 5-8 Reps (~2 then 1 RIR)
Rest 2-3 min after each superset
+ Immediately after the FINAL set of Lateral Raises…
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 for Machine Overhead Press:
– Steep Incline Anterior Delt Press
–Smith Machine Overhead Press
–Seated DB Overhead Press
–Barbell Overhead Press
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B. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
DB Spider Curls x 10-15 Reps (~1 then 0 RIR)
Incline DB Curls x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min after each superset
+ Immediately after the FINAL set of Spider Curls…
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 DB Spider Curl:
–Cable Spider Curl (straight handle)
–Barbell/EZ Spider Curl
–Cable Spider Curl (D-handles)
Alternative Movement you can swap for Incline DB Curl:
– Face Away Cable Curls
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
*Use the same pulley and setup to go from pushdown to overhead ext
Cable Tricep Pushdowns x 8-12 Reps (~1 then 0 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min after each superset
+ Immediately after the FINAL set of Pushdowns…
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 Cable Pushdowns
–Cross Cable Tricep Pushdowns
– Banded Tricep Pushdowns
Alternative Movement you can swap for Overhead Cable Tricep:
–Incline DB Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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C. Superset Movements:
1 warm-up as needed, then:
2 work supersets
Flat DB Bench Press x 8-12 Reps (~1 RIR)
Superset Flat DB Flies (pause stretch) x 8-12 Reps (~1 RIR)
Rest 2-3 min
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D. Chest Supported T-Bar Row
1-2 warm-up sets, then:
2 work sets (+ dropset after each work set)
1 work set x 8-12 Reps (0-1 RIR)
+ Immediately reduce weight 30% and continue to 0-1 RIR
Rest 2-3 min, then repeat the same sequence a second time
+ immediately after failure after the final dropset…
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 T-Bar Row
–Chest Supported Cable Row
–Chest Supported Machine Row
–Neutral Grip DB Seal Rows
– Chest Supported DB Row
–Head Supported DB Row
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E. One Arm Cable Face Away Curls
1 warm-up set per arm, then:
One TOP SET x 8-12 Reps per arm (~1 RIR)
Rest 2-3 minutes
One lighter set x 12-20 Reps per arm (0 RIR)
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Day 6 – 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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Day 7 – REST DAY
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