[wcm_restrict]
Click Here To Join
———————
This is the DELOAD WEEK prior to the start of the “COMPOUND/ISOLATION” Training cycle.
Please read the COMPOUND / ISOLATION BLOG to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS, and use deload to establish general idea around working weights for the cycle.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
——————–
Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~4-5 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Curls (see options below) x 8-15 Reps (~2-3 reps from failure)
Leg Curl Options (stay consistent week to week)
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
——————–
B. Quad Dominant Squat of choice (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~4-5 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (see options below) x 8-15 Reps (~2-3 reps from failure)
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
Leg Extension options (stay consistent week to week)
Banded Sissy / Leg Extension
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
——————–
C. Kas Glute Bridge
3 x 8-12 Reps
Increase weight/effort each set
Target ~6-4-2 reps from failure across the 3 sets
Rest 1-2 min between sets
——————–
D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Standard Sit-ups (no weight or decline) x 10-20 Reps
Rest 1-2 min
——————–
Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~2 reps from failure)
———————–
B. Chest Supported Row Variation (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Straight Arm Pulldowns x 12-20 Reps (~2 reps from failure)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
———————–
C. Giant Set Movements x 3 Rounds:
First round warm-up, then:
2 work rounds (~2-3 reps from failure each)
Push-ups (see below) x 6-15 Reps
Rest 30-60s
Prone DB Y-Raise x 15-20 Reps
Rest 30-60s
DB Front Raise x 15-20 Reps
Rest 1-2 min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
———————–
D. Alternate Movements x 2 sets each:
All movements ~2-3 reps from failure
Standing DB Hammer Curls x 10-12 Reps
Rest 30-60s
Banded Pushdowns x 12-15 Reps
Rest 30-60s
Banded Face Pulls x 15-20 Reps
Rest 1-2 min
———————–
Day 3 – REST DAY
——————–
Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Walking DB Lunges (quad dominant)
2-3 warm-up sets, then:
2 work sets x 12-20 Reps (6-10/leg) (~4-5 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~3-4 reps from failure)
——————–
B. Superset Single leg Movements:
1-2 warm-up sets, then:
2 work sets each (see designated reps from failure for each)
B-Stance DB RDL x 8-12 Reps (left leg) (~4-5 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~2-3 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
——————–
C. Superset Movements x 3 sets each:
Reverse Crunches x 10-20 Reps
Plank Knee to elbow x 16-30 Reps (8-15/side)
Rest 1-2 min
———————–
D. Dip Belt Calf Raises
2-3 sets of 10-15 Reps
———————–
Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups / Strict Pull-ups (unweighted) (scaled versions below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~4 then 3 reps from failure)
Rest 2-3 min between work sets
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
——————–
B. (weighted) Dips OR (weighted) Push-ups
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~4 then 3 reps from failure)
Rest 2-3 min between work sets
Alternate Dip/Push-up options (stay consistent week to week)
Band-Assisted Dips
Foot-Assisted Dips
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
——————–
C. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (~2-3 reps from failure each)
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
———————–
D. EMOM x 9 Minutes (3 Rounds):
Alternate Movements at the top of each minute
Flat DB Flies x 10-12 Reps (~4 reps from failure)
Bentover Reverse Flies x 15-20 (~1-2 reps from failure)
Lying DB Tricep Extensions x 10-12 Reps (~2-3 reps from failure)
———————–
Saturday – OPTIONAL Conditioning
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the new cycle!
———————–
SUNDAY – REST DAY
——————–
[/wcm_restrict]