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This is Week 3 of the 7-week Strength cycle. This will be followed by a 6-week metabolic-focused Hypertrophy cycle.
Please make sure you read the Winter 2024 Strength and Metabolic Blog to learn all the details of the cycle and optimize your success with the program!
As we move into Week 3, we can expect each movement to be working slightly closer to failure. As you’ll note in the blog and programming, most of the large compound strength movements will have a top single rep as well as some lighter backoff “strength” sets.
In this week 3, the higher fatigue demanding compound movements will be ~3 reps from failure, while the less demanding short overload / isolation movements will operate more in the ~1 rep from failure range.
All effort will be progressed week to week going forward, with the short overload movements moving into partials and other intensity techniques to enhance time efficiency and prioritize training through the most productive portions of the range-of-motion.
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Monday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
2-3 second descent, brief pause bottom, explode up
No more than 1 breath at top
2-4 warm-up sets, then:
1 set x 1 rep (~3 reps from failure; a weight you *could* do 4 reps)
Rest 2 min
2 sets x 4 Reps (~3 reps from failure; a weight you *could* do 8 reps)
Rest 2-3 min between work sets
Points of Performance for LOW BAR:
-Bar resting across the rear delts / shoulder blades
-Feet just outside of shoulder width, toes pointed ~10 degrees out
-Initiate movement by sending the hips back, which will bring the torso forward a bit.
-Controlled descent; while maintaining the torso position established at beginning of rep (remainder of descent made up by bending at the knees).
-Pause bottom where hip crease ends below knees
-Explode up driving hard through the ground (with focus on glutes initiating the momentum up).
-Maintain torso position established on descent (avoid letting hips shoot up, which would force the torso to cave over more).
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2-3 second descent, brief pause bottom, explode up
1 sec pause at top contraction
5 sets x 5 Reps
First 3 sets increase in weight/effort (progressive warm-up sets)
Final 2 work sets (target ~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
Points of Performance:
-Setup such that torso is flat (hips same height as shoulders) at the top of the rep
-Shins vertical at top of rep
– Remember this is a HINGE of the torso and hips moving together, not a “scooping” with the hips.
-Think about thrusting towards your feet as you ascend
Alternate movements you can swap:
–Barbell Hip Thrust
–Machine Hip Thrust
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C. B-Stance DB RDL
4 sets x 6-8 Reps
Increase weight/effort each set
Target ~8-6-4-2 reps from failure across the 4 sets
(from warm-up to tough work set)
Rest 1-2 min between legs on harder work sets
Alternative Movement you can swap
–B-stance Trap Bar RDL
– B-stance Cable RDL
–Rear Foot Elevated DB RDL
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D. DB Walking Lunges (quad focus)
1-2 warm-up sets, then:
1 work set x 10-16 Steps (5-8/leg)
Target ~2 reps from failure on this one tough work set
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E. Turkish Get-ups
4 Reps/arm (warm-up)
3 Reps/arm
2 Reps/arm
1 Rep/arm
Increase weight/effort each set
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F. Weighted Hanging Knee Raises
Reps 12-10-8-6 (increasing weigh/effort each set)
Target ~4-3-2-1 reps from failure across the 4 sets
Alternative Movement you can swap
-Hanging Knee Raises (unweighted)
–Reverse Crunches
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Tuesday – Upper Body
Parts A and B repeat week to week
A. Flat Barbell Bench Press
2-3 second descent, brief pause on chest, explode up
No more than one breath at lockout
2-4 warm-up sets, then:
1 set x 1 rep (~3 reps from failure; a weight you *could* do 4 reps)
Rest 2 min
2 sets x 4 Reps (~3 reps from failure; a weight you *could* do 8 reps)
Rest 2-3 min between each
Points of performance:
-Begin from lockout, where arms are vertical from the shoulder joint (support position).
-Hands just outside shoulder width
-As the bar begins to descend, the elbows should travel at approx 45-degree angle to the body (versus being flared out like a “T” shape)
-Bar descends to the LOWER chest (below the nipple line)
-Pause briefly, then explode up, pressing back towards the head, to reach the “support position” at the top.
-Make sure to avoid twisting or contorting the body to achieve additional tough reps.
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2-3 second descent, brief pause with bar on ground, explode up to touch midline
No pause with bar touching midline
5 sets x 5 Reps
First 3 sets increase in weight/effort (progressive warm-up sets)
Final 2 work sets (target ~1-2 then 0-1 reps from failure each)
Rest 2-3 min between work sets
Points of performance:
-Find the bottom of your stiff-legged deadlift as “stance” (knees back, hamstrings and glutes both active)
-Arms hanging vertical from shoulder joint at the bottom (bar in pretty close to the shins)
-Initiate ascent by sweeping the elbows slightly back towards midline (the bar should touch the mid abdomen area at the top of the rep).
-Maintain torso parallel to the ground entire rep (avoid letting the torso elevate to make the last few inches of the rep)
-Lower under control back to a “STOP” on the ground. Do not lose tension in body as bar sits on ground
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C. Alternate Movements x 3 sets:
1 warm-up each, then:
2 work sets x 8-12 reps each (see reps from failure for each below)
DB Upright Rows x 8-12 Reps (~1-2 reps from failure)
Rest 20-30s
Machine Overhead Press x 5-8 Reps (~2-3 reps from failure)
Rest 2-3 min
Alternative Movements you can swap for DB Upright Rows:
–Cable Upright Row
Alternative Movements you can swap for Machine Overhead Press
– Smith Machine Overhead Press
– DB Overhead Press – Standing
– Strict Barbell Overhead Press
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D. One Arm Cable Lat Pulldown
1-2 warm-up sets per arm, then:
3 work sets x 8-10 Reps (~1-2 reps from failure each)
Rest ~1 min between arms on work sets
Alternative Movement you can swap for cable pulldown:
–Banded One Arm Lat Pulldown
–One-Arm DB Rows (lat focus, see cues in video description)
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E. Alternate x 4 sets:
You can probably use same weight for both movements.
First work set tough 8-12 reps each
Then let reps fall set to set due to shorter rest/recovery
Target ~1-2 reps from failure each set
Open Palm DB Curls
Rest 20-30 sec
Lying DB Tricep Extensions
Rest 20-30 sec
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Thursday – Lower Body
Parts A and B repeat week to week
A. Back Squat (Low Bar or High Bar)
2-3 second descent, brief pause bottom, explode up
No pause at top (hit lockout and descend again)
2-4 warm-up sets, then:
5 sets x 2 reps
Use same weight as 4-rep set from Monday (a weight you *could* do 8 reps)
Rest ~90 seconds between sets
Accelerate each rep as fast as possible on the “UP” portion (even though the weight is light)
***See blog for additional info about this second STRENGTH FOCUS back squat day
Points of Performance for LOW BAR squats:
-Bar resting across the rear delts / shoulder blades
-Feet just outside of shoulder width, toes pointed ~10 degrees out
-Initiate movement by sending the hips back, which will bring the torso forward a bit.
-Controlled descent; while maintaining the torso position established at beginning of rep (remainder of descent made up by bending at the knees).
-Pause bottom where hip crease ends below knees
-Explode up driving hard through the ground (with focus on glutes initiating the momentum up).
-Maintain torso position established on descent (avoid letting hips shoot up, which would force the torso to cave over more).
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B. Select Deadlift Variation (options below)
2-3 second descent, brief pause with bar on ground, explode up
2-4 warm-up sets, then:
1 set x 1 rep (~3 reps from failure; a weight you *could* do 4 reps)
Rest 2 min
2 sets x 4 Reps (~3 reps from failure; a weight you *could* do 8 reps)
Rest 2-3 min between sets
Points of performance for CONVENTIONAL DL:
-Setup with hands outside legs, and arms hanging vertical from the shoulder joint.
-Amount of knee bend will be dependent on individual anatomy. If knees are more bent, hips will be lower, and if hips are higher, knees will be less bent.
-A good “self test” of your setup, is to assess whether the body will “readjust” when you begin to pull. If the hips change position as you pull, it’s likely that you need to start with the hips HIGHER than you think.
-Initiate movement by pushing the floor away (instead of lifting the bar up)
-Make sure everything rises together (chest and hips simultaneously).
-Make sure the midline remains rigid (avoid letting the back turn into a question mark)
Deadlift Options:
–Conventional Deadlift
–Sumo Deadlifts
–Trap Bar Deadlifts
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C. Seated Leg Curl OR Lying Leg Curl
1 warm-up set, then:
1 work set x 8-10 Reps (~1 rep from failure)
2 work sets x 6-8 Reps
*use same weight as first work set; focus on confident acceleration from the bottom each rep
(it’s ok, and likely that the last 2 sets are more like 2-3 reps from failure)
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D. Alternate Movements x 3 sets:
Increase weight/effort each set, where first set is warm-up, and FINAL set is challenging work set
Target ~6-4-2 reps from failure across the three sets for each movement
Front Squats x 3-6 Reps
Rest 20-30 sec
Sissy Squats x 5-12 Reps
Rest 2-3 min
Alternate movements you can swap for Front Squats:
–Hack Squats
–Leg Press – quad dominant
Alternate movements you can swap for Sissy Squats:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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E. Decline Weighted Sit-up
4 sets x 6-10 Reps (~4-3-2-1 reps from failure each)
Rest 1-2 min between sets
***When you see “decreasing reps from failure” (like prescription today), you may find you can get the SAME reps across each set (like 8-8-8-8) as each set gets slightly harder due to accumulated fatigue.
Alternative Movements you can swap for Decline Sit-ups
-Standard Flat Sit-ups
–Overhead DB Sit-ups
–GHD Curl-ups (advanced option)
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F. Single-Leg Calf Raise (DB in hand of working leg)
1 warm-up set, then:
1 set x 6-10 Reps/leg (to technical failure)
+ Hold the bottom STRETCH position for 10+ seconds after failure on the final rep
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Friday – Upper Body
Parts A and B repeat week to week
A. (weighted) Pull-ups
Rep scheme below applies to Strict Pull-ups, Weighted Pull-ups and Negatives. If you cannot perform those movements for the STRENGTH rep schemes, then you should select one of the “hypertrophy” options and follow the hypertrophy rep scheme.
2-3 second descent, brief pause bottom stretch, explode up
No pause at the top
Strength Focus:
2-4 warm-up sets, then:
1 set x 1 rep (~3 reps from failure; a weight you *could* do 4 reps)
Rest 2 min
2 sets x 4 Reps (~3 reps from failure; a weight you *could* do 8 reps)
Rest 2-3 min between sets
Hypertrophy Focus:
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2-3 then 1-2 reps from failure)
Rest 2-3 min between work sets
Points of performance:
-Loop dip belt through the weight and the other carabiner to secure around waist
-Begin in a dead-hang; arms straight, lats stretched, scapula depressed.
-Initiate ascent by activating the scapula from it’s depressed position (essentially pulling down and back with the back musculature before bending the arms)
-Keep a SLIGHT lean-back of the torso (approx 5-10 degrees) throughout the rep
-Make sure to avoid compromising positioning as you fatigue
-Lower under control back to the deep stretch position at the bottom.
Alternate movements you can swap FOR STRENGTH FOCUS:
–Strict Pull-ups
–Pull-up Negatives (lowers)
Alternative Movements you can swap FOR HYPERTROPHY FOCUS:
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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B. Strict Barbell Overhead Press
2-3 second descent, brief pause with bar under chin, explode up
No more than 1 breath at top
2-4 warm-up sets, then:
1 set x 1 rep (~3 reps from failure; a weight you *could* do 4 reps)
Rest 2 min
2 sets x 4 Reps (~3 reps from failure; a weight you *could* do 8 reps)
Rest 2-3 min between sets
Points of performance:
-Begin rep with hands just outside shoulder width
-Bar resting comfortably on the front delts (just above the clavicle) with the elbows mostly UNDER the bar (but err on the side of elbows being SLIGHTLY in front of the bar, as opposed to slightly behind the bar).
-As you begin to press, move the head slightly back and out of the way so that the bar can travel in a straight vertical line up (and avoid having to go AROUND the face).
-Lower under control back to a “stretch” position for the delts at the bottom.
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C. Alternate Movements x 3 sets each:
1 warm-up set each, then:
2 work sets (see reps from failure for each below)
Incline DB Bench Press (pause bottom) x 6-15 Reps (~2-3 reps from failure)
Rest 1-2 min
Chest Supported DB Row x 6-10 Reps (~1 rep from failure)
Rest 1-2 min
Alternative Movement you can swap for Incline DB Bench Press:
–Machine Incline Chest Press
Alternative Movement you can swap for DB Row:
–Chest Supported Machine Row
–Chest Supported T-Bar Row
–Head Supported DB Row
–Chest Supported Cable Row
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D. Superset Movements x 3 sets each:
1 warm-up set each, then:
2 work sets each (see reps from failure for each below)
Cable Tricep Pushdowns x 8-12 Reps (~1 rep from failure)
Overhead Cable Tricep Extensions x 6-10 Reps (~2 reps from failure)
Rest 2-3 min
Alternative Movement you can swap for Cable Pushdowns
–Banded Tricep Pushdowns
–Cross Cable Tricep Pushdown
Alternative Movement you can swap for Overhead Cable Tricep Extensions:
–Incline DB Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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E. Superset Movements x 3 sets each:
1 warm-up set each, then:
2 work sets each (see reps from failure for each below)
DB Spider Curl x 8-15 Reps (~1 rep from failure)
Incline DB Curls x 6-10 Reps (~2 reps from failure)
Rest 2-3 min
Alternative Movement you can swap for DB Spider Curls
–Cable Spider Curl (straight handle)
–DB Spider Curl
Alternative Movement you can swap for Incline DB Curls
–Face Away Cable Curls
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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Sunday – REST DAY
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