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This is the Deload/Reset week after the first mesocycle of the Summer 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.
In this cycle design, we have progressed effort each week over the last five weeks. After the prior week, which was subjectively the “hardest” training week, this reset should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS WEEK OF TRAINING…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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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 (~4-5 then 3-4 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)
FOR RESET WEEK:
1 warm-up set, then:
2 sets of 8-12 Reps
(Use ~15 rep max weight)
Rest 1-2 min between work sets
Alternative Movement you can swap:
–Banded Sissy / Leg Extension
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C. 4 Rounds:
Rest 30-60 sec between each movement
Focus on technique/execution of movement; not speed (breathe through it all)
15-20 Air Squats
10-15 Russian KBS
10-15 Single Leg Glute Bridge (left)
10-15 Single Leg Glute Bridge (right)
10-15 V-ups OR Clamshell Crunches (with or without ball between legs)
12-20 Box or Bench Step-ups (6-10/side)
10-20 Hanging Oblique Knee Raise (5-10/side)
Rest 2 min between rounds
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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 (~3-4 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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FOR RESET WEEK:
1 warm-up set, then:
2 sets of 8-12 Reps
(Use ~15 rep max weight)
Rest 1-2 min between work sets
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
FOR RESET WEEK:
1 warm-up set, then:
2 sets of 8-12 Reps
(Use ~15 rep max weight)
Rest 1-2 min between work sets
Alternate Movements you can swap:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. EMOM x 6 Min:
Alternate Movements At the Top of Every Min
Target ~2 RIR each
Min 1: Lying DB Tricep Extensions x 8-12 Reps
Min 2: Seated DB Lateral Raises x 12-15 Reps (moderate)
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E. 2 Rounds:
Rest 30-60 sec between each movement
Target ~1-2 RIR on each
Standing Cable Curls x 8-12 Reps
Straight-Arm Pulldowns x 12-15 Reps
Cable Face Pulls x 15-25 Reps
Rest 2 min between rounds
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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 (~4-5 then 3-4 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 (~3 then 2-3 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 – quad dominant
1-2 warm-up sets, then:
1 work sets x 8-12 Reps (~4 RIR)
Alternate movements you can swap:
–Heels Elevated Back Squat
–Hack Squats
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D. Alternate Movements
First round SUPER light/easy warm-up, then:
2 work sets (~2-3 RIR on the work sets for each)
Both movements for 12-20 Reps
Seated Leg Curl OR Lying Leg Curl
Rest 1 min
Goblet Squats (heels elevated if desired for more quads)
Rest 1 min
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E. 2 Rounds:
16-24 Russian Twists (medball or light DB) (8-12 per side)
10-15 Single Leg (deficit) Calf Raises (BW only)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 2 min between rounds
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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 (~2-3 RIR)
Machine Overhead Press x 5-8 Reps (~3-4 RIR each)
Rest 2-3 min after each superset
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 (~2 RIR)
Incline DB Curls x 6-10 Reps (~3 RIR)
Rest 2-3 min after each superset
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 (~2 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~3 RIR)
Rest 2-3 min after each superset
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. Alternate Movements:
First round slightly easier (~4 RIR) then:
2 challenging work rounds (~2 then 1-2 RIR each)
Standard “level ground” push-ups x 8-15 Reps (see levels below)
Rest 1 min
Seated Cable Rows x 8-15 Reps
Rest 1 min
Alternate Movements you can swap for Push-ups:
Dip Belt Push-ups (weighted)
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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E. Alternate Movements:
First round slightly easier (~4 RIR) then:
2 challenging work rounds (~2 then 1-2 RIR each)
Cable Crossovers x 10-15 Reps
Rest 1 min
Bentover Reverse Flies x 15-25 Reps
Rest 1 min
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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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