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This is the DELOAD WEEK between the second and third mesocycles in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about the current training program.
In this cycle design, we have progressed effort each week over the last four weeks. After the prior week, which was subjectively the “hardest” training week, this deload should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS DELOAD WEEK…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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
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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
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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
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C. Alternate Movements x 3 Rounds:
DB Split Squat (Glute Dominant) x 8-12 Reps (per leg)
Rest 30-60 sec between legs
Heels Elevated Goblet Squat x 12-15 Reps (no stop/pause at top of rep)
Rest 1-2 min
Sit-ups (no weight or decline) x 10-20 Reps
Superset Plank Hold (ADV use Rings) x 30-60 sec (moderate effort)
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
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)
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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
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C. Strict Overhead Press
1 set of 10 Reps (with approx. 15 rep weight)
Then 3 sets of 15 Reps @ 60-70% of 10-rep weight
Rest 1-2 min between sets
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D. Superset Movements x 2 sets each:
1 warm-up prior as needed
Target ~3 reps from failure
Push-ups x 5-6 Reps from failure
(finish set approx 5-6 reps from “desire to rest at top of rep”)
Bentover DB Face Pulls x 15-20 Reps
Rest 2 min
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E. Alternate Movements x 2 sets each:
1 warm-up prior as needed
Target ~3 reps from failure
Wide Grip Banded Pulldown x 12-20 Reps
Rest 1-2 min
Banded Tricep Pushdowns x 12-20 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. 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)
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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
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C. Alternate Movements x 3 sets each:
Increase effort/difficulty each round, such that the final set of each is ~4-5 reps shy of failure
Adductor Step-ups x 8-16 Reps (4-8/leg; alternating)
Rest 30-60 sec between legs
“At Home” Leg Curl Variation of choice (videos below) x 8-15 Reps
Rest 1-2 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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D. Alternate Movements x 3 sets each:
Moderate/hard effort for all sets
Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1 min
Lying Leg Raises x 8-20 Reps
Rest 1 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 / 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
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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)
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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
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D. 3 Rounds:
Lying DB Tricep Extensions x 10-12 Reps (~3 reps from failure)
Inverted Rows until ~3 reps from failure
Rest 2 min
DB Hammer Curls x 8-12 Reps (with 15+ rep weight)
Band Pull-Aparts x 15-20 Reps
Rest 2 min
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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 next block in the cycle!
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SUNDAY – REST DAY
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