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This is Week 1 of the SECOND MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
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 the weeks progress, each type of movement will move closer to failure, with the less demanding SHORT movements progressing past failure by week 3. Details will be included within the programming.
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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 (~3-4 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 (~1-2 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 (~3-4 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 (~1-2 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 Paired Superset Sequences ONE TIME THROUGH:
Note that the Lunges get HEAVIER Each set
For Lunges, target ~7-5-3 reps from failure across the 3 sets
Walking DB Lunges x 20 steps (10/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
(Scale on knees or by raising rings)
Rest 2-3 min
Walking DB Lunges x 16 steps (8/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
Rest 2-3 min
Walking DB Lunges x 12 steps (6/leg, alternating)
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
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D. Alternate Movements x 3 sets each:
First calf raise set with just BW, then add load subsequent sets
Dip Belt Calf Raises x Reps 20-15-10 (increasing weight each set)
Rest 1-2 min
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
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 (~2-3 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~1 rep 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 (~2 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 (~1 rep 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. Alternate Movements Every Min x 10 Min (5 Rounds):
Use weight for ~15 rep max (even though work sets are 10-12 reps).
It will get harder in the later rounds
DB Upright Rows x 10-12 Reps
Incline EZ/Barbell Tricep Extensions x 10-12 Reps
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D. Alternate Movements x 3 sets each:
First round lighter warmup, then two challenging rounds to finish
Flat DB Flies x 12-15 Reps (~2-3 reps from failure)
Rest 1-2 min
Wide Grip Banded Pulldown x 12-20 Reps (to technical failure)
Rest 1-2 min
Prone DB Face Pulls x 15-20 Reps (to technical failure)
Rest 1-2 min
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E. Incline DB Curls
Build to one top set of 10-12 Reps (~1 rep from failure)
Rest a few minutes
Then complete:
1 x 15-20 Reps (feeder set; like a “buy-in”)
Rest 30s
1 x 8-12 (same weight)
Rest 30s
1 x 6-10 (same weight)
Maintain ~1 rep from failure each set
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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) (~3-4 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~2-3 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) (~3-4 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~1-2 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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C. Sissy Squats (see options below)
3 x 8-12 Reps
Increase difficulty/effort each set
Target ~6-4-2 reps from failure across the 3 sets
Rest ~2 min between sets
Sissy Squat Variations
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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D. Alternate Hamstring/Core Sequences x 2 Rounds:
Barbell Ab Rollouts x 6-12 Reps
“At Home” Leg Curls x 8-15 reps (videos below)
Standard flat Sit-ups x Max QUALITY Reps in 45 seconds
“At Home” Leg Curls x 50-60% of the reps achieved on prior set
Rest 2-3 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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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 (~3 then 2 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 (~3 then 2 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 (~2-1-0 reps from failure across the 3 work sets)
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. Incline DB Bench Press (pause bottom)
1 x 12-15 (light warmup set)
1 x 8-10 (moderate weight; ~4 reps from failure)
1 x 8-10 (heavy/challenging; ~2 reps from failure)
+ Superset the FINAL SET ONLY with:
Incline Prone Rear Delt Raises (pinkies up) x Reps 40-30-20
Keep same weight for all sets of 40-30-20, and rest only as long as needed to complete each set unbroken (i.e. choose a super light weight where you can get 40 reps unbroken to start)
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E. Alternate Movements x 2 sets each:
1 warm-up set prior, as needed, then:
Target ~1-2 reps from failure each work set
Bradford Press x 10-12 Reps (note “there and back” = 1 rep)
Rest 1-2 min
Jansen Rows x 12-20 Reps
Rest 1-2 min
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F. Superset Movements x 2 sets each:
1 warm-up set prior, as needed, then:
Target ~1 rep from failure each work set
Standing EZ/Barbell Curls x 10-12 Reps
Banded Pushdowns x 12-20 Reps
Rest 2-3 min
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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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