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This is Week 4 of the SECOND Mesocycle in the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
This is the FINAL WEEK BEFORE DELOAD. Therefore, the objective is to push the FINAL set of each movement to within 0-1 rep from “technical” failure (meaning form is maintained on the movement, avoiding back rounding in an RDL, or hips compensating in a squat, etc…).
Pay attention to the “RPE” examples below each repeating movement for how hard to push each!
There are also “partial” reps added to some of the short-overload movements, so pay attention!
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.
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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 9-10 (technically sound)
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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
+ Immediately after the FINAL “RPE 10” SET ONLY:
Rest 30s
One additional set, with goal of ~40-60% of the reps achieved in prior set
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C. Front Foot Elevated DB Split Squat (quad focus)
Build to one tough set of 8-10 Reps per leg
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D. Barbell Hip Thrusts
Build in weight to a top set of 10 Reps (challenging)
From the moment that top set is complete, try to get to 25 total reps in as few sets as possible
(this means 15 additional reps after the first 10).
Rest only 10-15 seconds between sets, and expect to make 2-4 reps each set as you chip away
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E. Alternate Movements x 2-3 sets each:
One light set + 2 work sets, or just 2 work sets
Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts x 6-12 Reps
Rest 1-2 min
Dip Belt Calf Raises x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 Reps
Rest 1-2 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
Example:
100×8 @ RPE 7
110×8 @ RPE 8
120×8 @ RPE 9
130×8 @ RPE 10
+ Immediately after the FINAL “RPE 10” SET ONLY:
Rest 30s
One additional set, with goal of ~40-60% of the reps achieved in prior set
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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 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10 + partial reps
(look to progress load or number of partial reps achieved from last week)
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C. Push-ups
Choose a challenging variation where you’ll reach failure somewhere in the 15-25 rep range
Hands-Elevated to scale
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc…
Complete the one TOP SET in the 15-25 Rep range to 1-2 RIR
Rest 45s
Additional set to 1-2 RIR
Rest 45s
Additional set to 0-1 RIR
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D. Alternate Movements x 2 sets each:
Keep weights in 2-4 RIR range, and minimize fatigue accumulation in this part
Barbell Hang Muscle Snatch OR Strict EZ/Barbell Upright Rows x 10-15 Reps
Rest 1 min
One-Arm KB Tate Press x 8-12 Reps per arm
Rest 1 min
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E. Rack Pull-ups (weighted as feasible) (or scale as Rack Pull-ups (foot assisted)
For 4-5 Minutes, at the top of every minute, complete 6-10 Reps
Rest remainder of minute
Select a “difficulty level” where you *could* perform 12-15 reps “fresh” as fatigue will accumulate
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F. Incline DB Curls
Complete the one TOP SET in the 15-25 Rep range to 1-2 RIR
Rest 30-40s
Additional set to 1-2 RIR
Rest 30-40s
Additional set 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 9-10 (technically sound)
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B. Giant Set Sequence x 4 Rounds:
Added an extra round for this final week before deload.
Ascending RPE going 7-8-9-10 for the 4 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. Superset Movements x 3 sets each:
Increase weight/difficulty each set, so only the final round is truly challenging
Landmine Hack Squat x 10-15 Reps
Heels Elevated Air Squat x 8-20 Reps (approx 1 RIR on final set)
Rest 2-3 min
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D. Weighted Hanging Knee Raises
1 x 8-10 (heavy/challenging)
1 x 10-15 (lighter, or just bodyweight)
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E. 1-2 Rounds:
Select based on overall fatigue thus far
Complete each round quickly, then rest/recover between rounds
Lying Leg Raises (with hip thrust) x 8-12 Reps
Standard/Flat Sit-ups x Max Reps in 30 seconds
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if needed)
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
+ Immediately after the FINAL “RPE 10” SET ONLY:
Rest 30s
One additional set, with goal of ~40-60% of the reps achieved in prior set
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
+ Immediately after the FINAL “RPE 10” SET ONLY:
Rest 30s
One additional set, with goal of ~40-60% of the reps achieved in prior set
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 4 sets each:
Added an extra round for this final week before deload.
Ascending RPE going 7-8-9-10 for the 4 Rounds across all movements.
+ Immediately after the FINAL “RPE 10” set only, complete 3-5 “partial reps” where you try to get the DB as high as possible, but are unable to achieve a full rep (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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D. Bentover DB Rows (one per hand)
Reps 10-15-20 (decreasing weight each set)
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E. Alternate Sequence x 2 work Rounds:
1-2 warm-up rounds prior as needed
Incline DB Bench Press (pause bottom) x 8-12 Reps
Superset Band Pull-Aparts x 15-20 Reps
Rest 2 min
Standing Barbell Curls x 8-12 Reps
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
A. Get as far as possible in 8 Minutes:
1 Farmers Walk Shuttle (10m there and back)
2 Burpees
2 Farmers Walk Shuttle (10m there and back)
4 Burpees
3 Farmers Walk Shuttle (10m there and back)
6 Burpees
etc…. continue adding 1 FW shuttle and 2 burpees each round
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B. Climb as high as possible in 8 Minutes:
5 DB Thrusters
5 Decline/GHD Sit-ups
10 DB Thrusters
10 Decline/GHD Sit-ups
Etc…. continue adding 5 reps to each, each round
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C. Row
2000m total
Decrease output level each 500m
So like:
1:45, 1:50, 1:55, 2:00 pace
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Day 7 – Rest + Walk 10k steps
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