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This is Week 3 of the THIRD AND FINAL MESOCYCLE in the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
Pay attention to the desired effort levels (RPE), as well as total volume and rep ranges. We will gradually see slight shifts in these variables as this final 4-week mesocycle progresses (with MAX REPS TESTING in the final week)
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 5
110×8 @ RPE 7
120×8 @ RPE 7
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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. Back-Rack Split Squats (no elevation)
Build quickly to a TOP SET of 12 Reps per leg (rest equally between legs)
Rest a few minutes, then use the SAME WEIGHT, and complete:
6 Reps at the top of every minute x 10 minutes
*Alternate legs each minute; completing 5 sets for each leg
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D. Superset Movements x 3 sets each:
Banded Russian KBS (all hamstrings/glutes) x 10-15 Reps (heavy)
Medball Throw Sit-ups x Max Reps in 30 seconds
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Rest 1 min
Seated DB Calf Raises x 12-20 Reps
Rest 1 min
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only, complete 3-5 “partial reps” where you pull the DB as high as possible, but are unable to achieve a full rep (because you have already hit “failure”)
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. Alternate Movements:
Over 2-3 sets, Find a TOP SET of 12-15 Reps for each movement:
Rest as needed between sets to optimize execution and performance on the top set
DB Lateral X Raise
DB Fly/Press Hybrid
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D. Alternate Movements at the top of each minute x 10 minutes (5 Rounds):
Use same weight as top 12-15 rep set from Part C
DB Lateral X Raise x 8-10 Reps
DB Fly/Press Hybrid x 8-10 Reps
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E. Alternate Movements x 2-3 sets each:
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 1-2 min
Banded Straight-Arm Pulldowns x 12-15 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 5
110×8 @ RPE 7
120×8 @ RPE 7
130×8 @ RPE 9
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 6-7-9 for the 3 Rounds across all movements.
*The lower RPE sets earlier should leave a tiny bit extra for you to push the FINAL set to new levels
***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. “At Home” Leg Extension variation
One set (weighted or difficulty adjusted) for a challenge in the 8-12 Rep Range
Rest a few minutes
One set (lighter or difficulty adjusted) for a challenge in the 15-20 Rep Range
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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D. 2 Rounds:
Keep weight light for lunges. Legs will be fatigued, and we want to keep consistent movement throughout the 45-sec work period
45 seconds of Alternating Front-Rack Reverse Lunge
Rest 45s
45 seconds of Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX)
Rest 45s
45 seconds of Reverse Crunches
Rest 2-3+ min between rounds
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for additional set with goal for ~40% of reps achieved from prior set
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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 7-8-10 for the 3 Rounds across all movements.
+ Immediately after the FINAL “RPE 10” for each exercise, complete 3-5 “partial reps” where you attempt to complete a full rep, but are unable to do so (because you have already hit “failure”)
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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C. Alternate Movements x 4 sets each:
Complete ramp-up sets as needed prior to starting work sets
Start first work set with a weight you could do 12 reps UNBROKEN with 2-3 RIR
Expect reps to drop set to set thereafter to maintain 2-3 RIR on each set
DB Floor Press
Rest till the 2:00 mark
Strict Pendlay Rows
Rest till 4:00 mark
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D. Superset Movements x 2-3 sets each:
Alternating DB Curls x 10-16 Reps (5-8 per arm)
Banded Pushdowns x 10-15 Reps
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
A. Complete Series of “AMRAP 2 min” with 2 min rest after each
(AMRAP = As Many Reps as Possible)
***Scale “10 Burpee Box Jumps” to a number that allows you to PUSH and barely get through them with some time remaining for the final movement in the sequence
#1
10/7 Cal Row (male/female)
10 Burpee Box Jumps
Max Row in remaining time
#2
20 Goblet Squats
10 Burpee Box Jumps
Max Goblet Squats in remaining time
#3
20 Full KBS
10 Burpee Box Jumps
Max KBS in remaining time
#4
20 Sit-ups (difficult variation unbroken)
10 Burpee Box Jumps
Max Sit-ups in remaining time
#5
Max Length Plank Hold on Rings in 2-min period
Goal for unbroken (or accumulate as much time as possible)
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B. One Round:
400m Farmers Walk (moderate weight)
400m Run (with nothing)
1000m Bike
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Day 7 – Rest + Walk 10k steps
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