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This is Week 2 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….
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.
There will be a VERY general example provided directly below each repeating movement.
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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. Barbell Hip Thrusts
Reps 20-15-10
All sets with the same weight (weight used for 20-reps unbroken)
Rest just long enough to complete the next rep target unbroken
(I’d assume around 60-sec is a good estimate for rest)
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D. “At Home” Leg Extension variation of choice (videos below)
3 sets:
1 lighter warm-up for 10-15 Reps
2 challenging work sets for 8-12 Reps
+ Superset the FINAL SET ONLY with:
Heels Elevated Air Squat x 1-2 RIR @ 30X0 tempo (3-sec descent, no pause/rest at top)
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. One Round Ab Sequence:
Weighted Plank x 30-45 seconds unbroken
Lying Leg Raises with hip thrust x Max Reps in 30 seconds
Rest 2-3 min
Decline or GHD Sit-ups x Max Reps in 30 sec
Rest 15s transition
Burpee Toe Touches x Max Reps in 30 sec
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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. Alternate Paired Supersets x 3 Rounds:
Each round, reps decrease and add weight (start light so final set is the challenging one).
15-20 reps first set, 12-15 reps second set, and 8-12 reps third set
Push-ups
(adjust elevation of barbell in rack for difficulty, and obviously avoid weight unless needed)
Incline DB Curls
Rest 2-3 min
Prone DB Y-Raise
DB Upright Rows
Rest 2-3 min
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D. Superset x 3 sets each:
One lighter warm-up set, then 2 challenging work sets
Rack Pull-ups OR Band-Assisted Pull-ups x 10-15 Reps
Incline DB Tricep Extensions (stretch priority) x 10-15 Reps
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. Alternate Movements x 5 sets each:
Note that fatigue will accumulate quickly over 5 sets each. Select a load where you can achieve the first set with approx. 5 Reps from failure, and expect this to shrink set to set
Heels Elevated Deadlift (Dumbbells or Trap Bar) x 8-12 Reps
(note “quad dominant” execution in video demos)
Rest 1 min
Alternating DB Reverse Lunge x 8-16 Reps (4-8 per leg)
(note “hip dominant” execution in video)
Rest 2-3 min
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D. Single-Leg Calf Raise (DB in hand of working leg)
1 x 12-15 (just BW)
2 x 8-12 per leg (heavy/challenging)
Each rep focus on deep stretch at bottom, and REACHING at the top
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E. Superset x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) 4-8 Reps
Rest 2-3 min
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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 lighter, then two heavier work sets
DB Floor Press x 8-12 Reps
(see video for tips on getting DB’s into position)
Rest 2 min
DB Seal Row x 10-15 Reps
Rest 2 min
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E. Prone DB Face Pulls
One set of 12-20+ Reps
Rest 30s
One additional set with same difficulty as first set
(goal for 50-60% of reps achieved on first set)
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 12 Minutes:
Sustainable pace!
20 DB/KB Deadlifts (one per hand)
20 Box Jump overs
20 Lying Leg Raises (ADV decline/ghd raises)
20 Burpees
20 Wall-Balls (scale as light DB thrusters if needed)
200m Farmers Carry
20 DB Snatches (alternate arms)
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REST 8 MINUTES
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B. As Many Reps as Possible in 12 Minutes:
Sustainable pace!
1200/900m Row (male/female)
2400/1800m Bike (male/female)
Max Shuttle Runs in remaining time (30 ft each way)
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Day 7 – Rest + Walk 10k steps
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