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This is Week 1 of the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
RPE = “Rate of Perceived Exertion” which correlates inversely with Reps in Reserve (RIR)
10 RPE = 0 RIR
9 RPE = 1 RIR
8 RPE = 2 RIR etc….
There will be a VERY general example provided directly below each repeating movement.
I chose to use RPE in this cycle, instead of RIR, because RPE is a measure of perceived effort. The key being effort, which is meant to increase by “one unit” each set. I think RPE conveys the intent more effectively in this case.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Foam Roller/Slider DB Hack Squats
4 sets of 10-15 Reps
Increase weight each set similar to below example of ascending RPE
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. “At Home” Leg Curl Variation of choice (videos below)
Build to ONE TOP SET of 12-20 Reps
Rest a few min
Then repeat the same load/difficulty as top set once more (12-20 Reps)
Rest 30s
One additional set with same difficulty (goal for 50-60% of reps achieved on first set)
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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D. “At Home” Leg Extension variation of choice (videos below)
Build to ONE TOP SET of 12-20 Reps
Rest a few min
Then repeat the same load/difficulty as top set once more (12-20 Reps)
Rest 30s
One additional set with same difficulty (goal for 50-60% of reps achieved on first set)
At Home Leg Extension Variations:
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
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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E. Glutes and Abs Sandwich x 2 Rounds:
First round slightly lighter/easier warm-up, then one challenging round
Single Leg DB Hip Thrust x 10-20 Reps (weak glute)
Barbell Ab Rollouts x 6-12 Reps
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Single Leg DB Hip Thrust x 10-20 Reps (strong glute)
Rest 2-3 min between rounds
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 7
110×8 @ RPE 8
120×8 @ RPE 9
130×8 @ RPE 10
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B. One Arm DB “stop” Rows (knee on bench)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Remember to REST EQUALLY between arms
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. Flat DB Flies (with pause at stretch)
4 sets of 10-15 Reps, increasing in RPE (6-7-8-9 across 4 sets)
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D. Superset Movements x 3 sets each:
One lighter set, then 2 challenging rounds
DB Upright Rows x 12-15 Reps
Banded Straight-Arm Pulldowns x 12-20 Reps
Rest 2 min
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E. Alternate Movements x 3 sets each:
Ascending RPE 7-8-9 across the 3 rounds
Standing EZ/Barbell Curls
Rest 1-2 min
Prone DB Face Pulls
Rest 1-2 min
Incline EZ/Barbell Tricep Extensions
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 7-8-9 for the 3 Rounds across all movements.
***If in a crowded gym, and cannot complete circuit as prescribed, then SUPERSET the Leg curl with the RDL, and do the Glute Bridge by itself as “Part C”
“At Home” Leg Curl Variation of choice (videos below) x 10-15 Reps
Rest 30s
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hip Banded DB RDL x 8-12 Reps
Rest 3+ min between rounds
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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C. Walking DB Lunges
3 sets of 12-20 Steps (6-10 per leg)
Build quickly to the weight for the TOP set and complete one heavy/challenging set
Reduce weight 5-10 lbs per DB for each subsequent set
Rest 2-3+ min between sets as needed
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D. Ring/TRX Plank Sprawls
3 sets of 6-12 Reps (Scale on knees or by raising rings)
+ Superset the FINAL SET ONLY with:
Standard Abmat Sit-ups x Max QUALITY Reps in 60 seconds
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E. Dip Belt Calf Raises
3 x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups OR Rack Pull-ups (options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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B. Dips (weighted as needed) (scaling below)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements x 3 sets each:
Ascending RPE going 8-9-10 for the 3 Rounds across all movements.
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
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D. Alternate Movements x 3 sets each:
First set 15-20 Reps lighter, then 2 heavier sets of 8-12 (work sets)
Incline DB Bench Press (pause bottom)
Jansen Rows
Rest 2-3 min
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E. Superset Movements x 2 sets each:
Banded Pushdowns x 12-20 Reps
Bentover Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 40-30-20-10 at steady/consistent pace:
Bike Calories
Row Calories
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B. As Many Rounds as Possible in 10 Minutes:
Sustainable pace where each round is the same time as each prior and subsequent round
4 Burpee DB Step-ups
10 Russian KBS
12 Shuttle Runs (30 feet each way = 2 reps)
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Day 7 – Rest + Walk 10k steps
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