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This is Week 2 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. Single Leg SEATED Banded Hamstring Curls
Reps 25-20-15
Use the same resistance for all sets – something where you can do the 25 unbroken
Rest only while opposite leg works
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D. “At Home” Leg Extension variation of choice (videos below)
Over 1-2 warm-up sets, build to a TOP SET of 10-15 Reps
Rest a few minutes
Reduce weight/difficulty to allow for 15-20 Reps…
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 0-1 RIR
+ Superset the FINAL SET ONLY with:
Heels Elevated “air squats”
Continue set to about 1-2 RIR
(with controlled tempo and quad priority as shown in video)
At Home Leg Extension Variations:
DB Leg Extensions
Banded Leg Extensions
Inverted Banded Leg Extensions
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. As Many Rounds as Possible in 5 Minutes:
12 Reps Lying Leg Raises with hip thrust
6 Reps Burpee Toe Touches
8 Reps Decline or GHD Sit-ups
4 Reps Burpee Toe Touches
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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. Superset Movements x 3 sets each:
Rack Pull-ups OR Band-Assisted Pull-ups x 10-15 Reps
Seated DB Lateral Raises (no loss of tension at bottom) x 10-15 Reps
(arms stop shy of completely vertical at bottom)
Rest 2-3 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Each exercise for 10-12 Reps
(with a weight/difficulty you could do 15-20 reps “fresh”)
Decline Push-ups (Use flat ground or elevate hands to adjust difficulty as needed)
Slightly Bentover DB Upright Rows
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E. Prone DB Spider “Hammer” Curls
Over 1-2 warm-up sets, build to a TOP SET of 10-15 Reps
Rest a few minutes
Reduce weight/difficulty to allow for 15-20 Reps…
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 0-1 RIR
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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. Spanish Squats OR Sissy Squats (over barbell in squat rack)
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight/difficulty) to 1-2 RIR
Rest 30s
Final set (same weight/difficulty) to 0-1 RIR
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D. Alternate Movements x 2 sets each:
Immediately after the SECOND set of each movement, complete a “dropset.”
This means to complete the second set, then reduce weight 30-40% and continue accruing reps
Barbell Hip Thrusts x 6-8 Reps (first set), then 10-15 Reps (second set)
Rest 2-3 min
Weighted Sit-ups (DB on/above chest) x 5-10 Reps both sets
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min after both legs
Barbell Ab Rollouts x 6-12 Reps
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. Superset Movements x 3 sets each:
Select a load where you can achieve approx. 15-20 Reps unbroken on first set; then expect reps to decrease set to set thereafter.
Flat Barbell Bench Press
Standing Open Palm DB Curls
Rest 2-3 min
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E. With a weight for each where you can achieve 15-20 reps unbroken to start, alternate movements back and forth with minimal rest (approx. 20-40s between) until you’ve achieved 50 Reps of each
Incline DB Tricep Extensions
Prone DB Face Pulls
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Day 6 – OPTIONAL Conditioning Day
A. One Round (35 Min Cap):
100 Cal Row
100 Russian KBS
100 Walking Lunges (no weight)
100 DB Hang Power clean and Press
100 Shuttle Runs (30 feet each way) “there and back” = 2 reps
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B. 3 sets:
45 seconds of “max distance” Farmers Walk
Then rest/recover 1:15
Goal to use 1/2 BW in each hand (I.e. 200 lb athlete holds 100 lb per hand)
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Day 7 – Rest + Walk 10k steps
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