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This is Week 5 of the Summer 2024 Hypertrophy cycle. Next week is the mid-cycle Deload/Reset week.
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.
As we enter “week 5,” the lengthened movements will be ~0-1 rep from failure, while the short overload movements will have already moved into partials and other methods accentuate the lengthened position further (like lengthened sets and reverse dropsets); as well as additional intensity techniques like standard drop sets, rest pause sets etc…
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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 (~1 then 0 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
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 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 35 reps achieved
+ Immediately after the FINAL set to failure:
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:
–Banded Sissy / Leg Extension
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C. Ham/Glute Giant Set Sandwich:
1-2 warm-up sets each, then:
2 work rounds.
***Start with “weak” or “off” leg first
Glute Bridge and leg curl to failure each set
RDL to ~1 RIR each
*Make sure to Bring DB’s over to the Leg curl machine with you!
Single Leg Lying Leg Curl x 10-15 Reps (0 RIR)
B-stance DB RDL x 8-12 Reps (~1 RIR)
Single Leg DB Glute Bridge x 8-12 Reps (0 RIR)
Rest 2-3 min
Repeat for STRONG LEG
Rest 2-3 min
Alternate Movements you can swap for Single Leg Curl:
–Standing Leg Curl
–Single Leg Seated Leg Curl
Alternate Movements you can swap for RDL:
–Hand-supported DB RDL
–Rear Foot Elevated DB RDL
Alternate Movements you can swap for Glute Bridge:
–B-stance DB Glute Bridge
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D. Superset Movements:
1 warm-up if needed, then:
2 work supersets
8-15 Reps Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
8-15 Reps Decline (weighted) Sit-ups
Rest 2-3 min between rounds
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E. Standing Calf Raise Machine
3 sets of 8-10 Reps (~1-1-0 RIR)
2-3 sec at the “deep stretch” position on each rep (no pause at the top)
Rest 1-2 min between sets
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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 (~1 then 0 RIR each)
+ After the second work set for each movement:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for 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
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 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 35 reps achieved
+ Immediately after the FINAL set to failure:
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:
–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
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 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 35 reps achieved
+ Immediately after the FINAL set to failure:
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:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. Superset Movements:
1-2 warm-up supersets, then:
2 work supersets
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press x 6-10 Reps (~1 then 0 RIR)
Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps (0 RIR both)
Rest 2-3 min
+ Immediately after failure on the final set of Lateral Raises:
Complete 4-6 “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:
–Machine Overhead Press (of choice)
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E. Triceps/Biceps Arm Sequence:
For Each Movement, take 2-3 progressive sets to build to a TOP SET OF 12 Reps:
Rest as needed to optimize the 12-rep set (~1 RIR each)
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then Complete 3-5 Rounds of 6 Reps for each movement:
Use same weight as 12-Rep set
No Rest between movements (just 5-10 seconds for transition).
If you fail to achieve 6 reps of either exercise before 5 rounds, it’s over!
Use the same diligent execution used during the TOP SET
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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 (~1-2 then 0-1 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 (~0 RIR for both movements)
(plus see additional hip thrust short-rest sequence after main 2 sets)
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
+ After the second work set for Hip Thrusts…
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for each)
+ Immediately after the Short-rest set of Hip Thrusts:
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. Leg Press – quad dominant
2-3 warm-up sets, then:
2 work sets of 10-15 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between work sets
Alternate movements you can swap:
–Heels Elevated Back Squat
– Hack Squat
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D. Superset x 1 work set each:
1 warm-up prior, as needed
To technical failure both movements
Leg Extensions (pause contraction) x 8-12 Reps
Heels Elevated Air Squats x deep burn with tempo shown in video
Rest 2-3 min
+ Immediately after the set of Leg Extensions to failure:
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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E. ABS GIANT Set x ONE WORK ROUND:
Barbell Ab Rollouts x 8-12 Reps (~1 RIR)
Weighted Sit-ups (DB on/above chest) x 8-12 Reps (to failure)
Reverse Crunches x deep burn with controlled tempo (to failure)
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F. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps (to technical failure)
+ Immediate drop all weight and continue accruing reps with Bodyweight (to failure)
Rest 1-2 min
Then repeat for opposite leg
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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 (~Both 0 RIR)
Machine Overhead Press x 5-8 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH SETS 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)
+ After the second work set for Overhead Press…
NO REST
Reduce weight 30%, then one additional set to technical failure
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 (~Both 0 RIR)
Incline DB Curls x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets 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)
+ After the second work set for Incline Curls…
NO REST
Reduce weight 30%, then one additional set to technical failure
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 (~Both 0 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets 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)
+ Immediately after the second work set for Overhead Extensions…
NO REST
Reduce weight 30%, then one additional set to technical failure
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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D. Chest Supported Machine Row
2-3 warm-up sets, then:
1 work set of 10-12 Reps (to failure)
Rest 2-3 min
Then complete 2 sets of 12-20 Reps at ~20% less than the top set
~2 min rest between sets
+ Immediately after failure on the final set:
Complete 4-6 “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 Machine Row:
–Chest Supported T-Bar Row
–Chest Supported Cable Row
– –Neutral Grip DB Seal Rows
– Chest Supported DB Row
–Head Supported DB Row
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E. Chest GIANT Set:
1-2 warm-up sets each, then:
2 work rounds
***If in a crowded gym and unable to do a GIANT set of three movements, then do the crossovers superset with push-ups first and then complete the “stretch” flies last as a separate section.
Cable Crossovers x 10-15 Reps (0 RIR)
Push-ups x 6-12 Reps (see videos below)
DB Fly (pause at stretch) x 8-15 Reps (~1 RIR)
Rest 3+ min between work rounds
Alternate movements you can swap for Cable Crossovers:
–Pec Fly Machine
–Banded Crossovers
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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F. Lying Cable Face Pulls
Select a weight where you could do 15 unbroken.
Complete 40 Reps in as few sets as possible
Rest only 20-30 sec anytime you break
Chip in away in small sets after the initial larger chunk set.
Alternate Movements you can swap:
–Cable Face Pulls
–Chest Supported DB Face Pulls
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G. OPTIONAL:
Face Away Cable Curls
1 warm-up set, as needed, then:
1 work set of 12-15 Reps (to failure)
+ Dropset (reduce weight 30% and continue to 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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