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This is Week 1 of the SECOND MESOCYCLE in 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. Superset Single Leg/Glute Movements x 3 sets each:
First round is lighter warm-up, then two challenging sets for each
Front Foot Elevated DB Split Squat (quad focus) x 10-12 Reps (weak quad)
Single Leg DB Hip Thrust x 8-15 Reps (same leg/glute)
Rest 2 min
Repeat for opposite quad/glute
Rest 2 min
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D. Alternate Hamstring/Core Sequences x 2 Rounds:
Barbell Ab Rollouts x 6-12 Reps
“At Home” Leg Curl Variation of choice x 8-15 reps (videos below)
Standard flat Sit-ups x Max QUALITY Reps in 45 seconds
“At Home” Leg Curl Variation of choice x 50-60% of the reps achieved on prior set
Rest 2-3 min
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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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 Movements Every Min x 10 Min (5 Rounds):
DB Upright Rows x 10-15 Reps
Incline EZ/Barbell Tricep Extensions x 10-15 Reps
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D. Alternate Movements x 3 sets each:
First round lighter warmup, then two challenging rounds to finish
Flat DB Flies x 12-15 Reps
Rest 1-2 min
Banded Straight-Arm Pulldowns x 12-20 Reps
Rest 1-2 min
Prone DB Face Pulls x 15-20 Reps
Rest 1-2 min
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E. Incline DB Curls
Build to one top set of 10-12 Reps
Rest a few minutes
Then complete:
1 x 15-20 Reps (feeder set; like a “buy-in”)
Rest 30s
1 x 8-12 (same weight)
Rest 30s
1 x 6-10 (same weight)
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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 Paired Superset Sequences ONE TIME THROUGH:
Note that the Lunges get HEAVIER Each set
Walking DB Lunges x 20 steps (10/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
(Scale on knees or by raising rings)
Rest 2-3 min
Walking DB Lunges x 16 steps (8/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
Rest 2-3 min
Walking DB Lunges x 12 steps (6/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
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D. Alternate Movements x 3 sets each:
First calf raise set with just BW, then add load subsequent sets
Dip Belt Calf Raises x Reps 20-15-10 (increasing weight each set)
Rest 1-2 min
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Rest 1-2 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. Incline DB Bench Press (pause bottom)
1 x 12-15 (light warmup set)
1 x 8-10 (moderate weight)
1 x 8-10 (heavy/challenging)
+ Superset the FINAL SET ONLY with:
Incline Prone Rear Delt Raises (pinkies up) x Reps 40-30-20
Keep same weight for all sets of 40-30-20, and rest only as long as needed to complete each set unbroken (i.e. choose a super light weight where you can get 40 reps unbroken to start)
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E. Alternate Movements x 2 sets each:
Bradford Press x 10-12 Reps (note “there and back” = 1 rep)
Rest 1-2 min
Jansen Rows x 12-20 Reps
Rest 1-2 min
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F. Superset Movements x 2 sets each:
Standing EZ/Barbell Curls x 10-12 Reps
Banded Pushdowns x 12-20 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. One Round (12 min cap):
60 Cal Row
50 Russian KBS
40 Burpees onto plate
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B. As Many Calories as Possible in 16 Minutes:
Run 2400m (1.5 miles)
Max Calorie Bike in remaining time
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Day 7 – Rest + Walk 10k steps
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