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This is Week 4 of the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
This cycle is based on system which was a large influence in my early years of training, but of course updated to resonate more with my current philosophies around training.
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.
As we enter “week 4,” the lengthened movements are gonna 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. Rear Foot Elevated Split Squat (Glute Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~1-2 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~0-1 reps from failure)
Rest 1-2 min between legs
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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D. Alternate Paired Supersets x 2 Rounds:
Weighted Situps (DB on/above chest) x 6-10 Reps
Lying Leg Raises (with hip thrust) x 8-15 Reps
Rest 2-3 min
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
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 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
Reps 15-12-9 (increasing weight, target ~3-2-1 reps from failure)
+ Superset the FINAL SET ONLY with:
DB Z-Press x 6-10 Reps
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D. Rack Pull-ups (weighted as feasible) (scaling below)
2-3 warm-up sets, then:
ONE TOP SET for 6-8 Reps
+ Immediately after this one work set, drop the weight (or move to a slightly easier variation)
Continue accruing reps with the easier variation to technical failure (goal for another 6-8 reps)
Scale as needed to meet target rep ranges:
Rack Pull-ups (no weight)
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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E. Push-ups x 1 set
Choose a challenging variation where you’ll reach failure somewhere in the 10-20 rep range
Hands-Elevated to scale
Make more difficult with dynamic/clapping push-ups (or adding weight)
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F. Alternate Movements x 3 Rounds:
First set lighter warm-up, then:
Second set heavier 8-12 Reps (~2-3 reps rom failure)
Final set 15-20 reps challenging (to technical failure)
One-Arm KB or DB Tate Press
Rest 30-60s between arms and between exercises
EZ/Barbell Spider Curls
Rest 30-60s between arms and between exercises
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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
Complete sequence as follows:
Complete one “tough” set of 15-20 Reps (~1 rep from failure)
Rest 30-45 seconds
Complete another tough set (goal for 50-60% reps from first set)
Rest 30-45 seconds
Complete one more tough set (goal for around the same as prior set)
Maintain ~1 rep from failure each set
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D. Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts
2 x 6-12 Reps
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E. Alternate Movements x 2-3 sets each:
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 5 sets each:
For each exercise, complete the first and last sets lighter (15-20 reps) and complete the three middle sets heavier (8-15 rep range)
DB Fly/Press Hybrid
Rest 2 min
Bentover DB Rows (one per hand)
Rest 2 min
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E. Alternate Movements Every Min x 8 Min (4 Rounds):
Standing Barbell Curls x 8-10 Reps (with a 15+ rep weight)
Band Pull-Aparts x 15-20 Reps
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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