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This is Week 4 of the THIRD and final MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
THIS IS THE FINAL week of the cycle. Next week will be DELOAD / INTRO week for the new cycle.
Look to push each set to exceed your TOP PERFORMANCE of the cycle thus far. A good comparison would be to look at week 4 of the prior mesocycle, when the “reps from failure” are the same as they are this week.
As we enter this final week, the lengthened movements are all going to be ~0-1 rep from failure, while the short overload movements will be moving into partials and additional intensity techniques (like sets biased to the lengthened Range-of-Motion) to accentuate the stretch portion of the movement further.
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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 (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Curls (see options below) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Curls…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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 (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (see options below) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Extensions…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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 sets each:
First set = warm-up
Final 2 sets are work sets (see reps from failure for each below)
Front Foot Elevated DB Split Squat (quad focus) x 8-10 Reps per leg (~1-2 then 0-1 reps from failure)
Rest 1-2 min BETWEEN legs on tougher work sets
(weighted) Hip Extensions (see videos below) x 8-10 Reps (to technical failure both sets)
Rest 1-2 min then return to Split Squats
+ Immediately after the FINAL set of Hip Extensions…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Alternate Movements x 3 sets each:
Increase weight/effort on hip thrusts each set
Target ~5-2-0 reps from failure across the 3 sets
Barbell Hip Thrusts x 6-10 Reps
Rest 2 min
Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts x 6-12 Reps
Rest 2 min
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E. Lying Leg Raises (with hip thrust)
Select an UNBROKEN number of reps to complete at the top of each minute for 4-5 minutes
Goal to hit the same number each time
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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 (~1 then to technical failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Banded Crossovers…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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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 (~to technical failure both sets)
(for the second set, see note below for loading)
Rest 2-3 min between work sets
FOR SECOND SET OF ROWS:
*INCREASE the weight 20-25%, above the first FULL ROM set:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
You will likely achieve 3-5 FULL ROM REPS, then make up the remainder with max effort partials.
EXAMPLE:
100 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
125 lbs x 4 Full + 6 Partial Reps (=10 total reps)
+ SUPERSET this SECOND SET OF ROWS with:
Banded Straight Arm Pulldowns x 12-20 Reps (~to technical failure)
+ Immediately after the FINAL set of Straight-arm Pulldowns:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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C. Barbell Hang Muscle Snatch OR Strict EZ/Barbell Upright Rows
Quickly build to a TOP SET of 8-10 Reps
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D. Superset Movements x 2 sets each:
Barbell Hang Muscle Snatch or Upright Rows x 10-15 Reps @ approx 60% of Part C
Push-ups x 15-25 Reps UNBROKEN (see notes below)
Rest 2-3 min
To scale push-ups, elevate hands (barbell in squat rack = best option)
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc… as needed
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E. Alternate Movements x 3 sets each:
Both Movements for Reps 20-15-10 (increasing weight)
Target ~3-1-0 reps from failure across the 3 sets of each
Incline DB Curls
Rest 1-2 min
Incline DB Tricep Extensions (one DB)
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) (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~to technical 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) (~1-2 then 0-1 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~to technical failure both sets)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
+ Immediately after the FINAL set of Hip Thrust for each glute…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Landmine Hack Squat
Over 2-3 progressive sets, complete a TOP set of 15-20 Reps (~1-2 reps from failure)
Rest a few minutes and move to part D
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D. Superset x 2 sets each:
Landmine Hack Squat x 12-15 Reps (same weight as Part C)
Heels Elevated Air Squat x 1-2 Reps from failure @ 30X0 tempo
(30X0 = 3-sec descent, no pause/rest at top)
Rest 2-3 min
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E. 2-3 Rounds
Weighted Hanging Knee Raises 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 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 (~1 then to technical failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL set…
Rest 20-30 seconds, then:
Complete one additional set (goal for 3-5 reps)
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 (~1 then to technical failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL set…
Rest 20-30 seconds, then:
Complete one additional set (goal for 3-5 reps)
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:
First 2 work sets to ~1 then 0 reps from failure
Final work set (see note below)
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
FOR THE FINAL WORK SET OF EACH..
*INCREASE the weight 25%, then:
Match the reps achieved on the prior “FULL ROM” set
You will likely only achieve 3-8 “FULL ROM” reps and then you make up the remainder of reps with max effort partials
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
EXAMPLE:
15 reps FULL ROM at 15 lbs
Rest 2-3 min and increase weight to 20 lbs
6 FULL ROM reps + 9 Max Effort Partials (= 15 reps)
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D. Alternate Movements x 2 work sets each:
Complete 1-2 warm-up sets as needed for each exercise prior to beginning
DB Rows = to technical failure each set
DB Bench = ~1-2 then 0-1 reps from failure
Bentover DB Rows (one per hand) x Reps 8-10, then 10-15 (decreasing weight each set)
Rest 2 min
Incline DB Bench Press (pause bottom) x Reps 5-8, then 8-12 (decreasing weight each set)
Rest 2 min
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E. Superset Movements x 2-3 sets each:
Drag curls = elbows move back as bar travels straight up the torso
Drag Curls x 12-20 Reps
Band Pull-Aparts x 15-25 Reps
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
45-60 Minutes AS HARD AS YOU CAN GO!!
Important to keep in mind that this is NOT a dead sprint, because you need to be able to go for 45 minutes. It’s the fastest pace you can MAINTAIN for 45-60 minutes.
You should look to perform at about 20-25% higher level than when you did the “zone 2” work for the prior 13 weeks.
For example, if you averaged 100 watts for your Zone 2, you would shoot for 120-125 watts average for your test today. If you averaged 10.0 mph for your Zone 2, you would shoot for 12-12.5 mph average for your test today.
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SUNDAY – REST DAY
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