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This is Week 4 of the third Mesocycle, which means this is the FINAL WEEK in the entire Daily Undulating Periodization Training Cycle.
We will be conducting a series of “max reps” tests for many of the repeating movements.
You should look to complete all movements with 0-1 “RIR” (reps in reserve”). This means that you complete the FINAL REP that you can make, and possibly attempt a rep you are not sure you will make (always with perfect technique being the standard).
How to properly BUILD a TOP SET:
Goal = Minimize fatigue while priming the muscles and movements for optimal performance
EXAMPLE (assuming a Squat goal of 350 lbs for 5-8 Reps)
*Obviously a lower weight “work set” would require less ramp-up, but the principles hold
135×10
225×6-8
275×4
325×2
350# work set(s)
Next week will be the “intro/preparatory” Deload week for the new training cycle!
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
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C. Hand Supported DB Split Squat
This is a QUAD focus movement, where the knee drives over the toe (as shown)
More novice athletes should avoid the rear foot elevation if needed.
4 Rounds:
No Rest between any of it. Select a weight you could do 15-20 Reps
6-8 Reps weak leg
6-8 Reps strong leg
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D. 2 Rounds:
12-20 Single Leg DB Hip Thrusts (6-10/glute)
6-12 Decline or GHD Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
Rest 1 min
10-15 DB RDL (without hip extension)
10-15 Reverse Crunches
Rest 1 min
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
(Remember dropping weight is the total of BW + added weight)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
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C. Alternate Movements x 4 sets each:
Complete 4 sets of 6-8 Reps with approx 10-12 RM load for each
The goal is to manage rest in such a manner that the final set of each takes you close to failure
(so if it feels easy, rest less, and if it feels challenging, rest a bit more)
Strict Pendlay Row
Pause Incline DB Bench Press
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D. 3 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
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E. Face-Down Rear Delt Sweeps
15-20 Reps EMOM x 4-5 min
(light weight, rest will be limited)
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements x 2 WORKING sets each:
FOR EACH MOVEMENT:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
Hip Banded DB RDL
Rest 1-2 min
Foam Roller/Slider DB Hack Squats OR Landmine Hack Squat
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
One Top Feeder set of 24-30 steps unbroken (slightly heavier than prior week)
Rest only 20 seconds
Then continue to 50 Steps in as few sets as possible
Rest only 20 seconds anytime you stop to break
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C. Gliding Ring Leg Curls (or other “leg curl” variation of choice)
One Top Feeder set of 12-20 Reps (slightly heavier or more challenging than prior week)
Rest only 20 seconds
Then continue to 50 Steps in as few sets as possible
Rest only 20 seconds anytime you stop to break
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D. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 2 WORKING sets each:
FOR EACH MOVEMENT:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows
Rest 1-2 min
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B. Alternate Movements x 2 WORKING sets each:
FOR EACH MOVEMENT:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that is SLIGHTLY heavier than your TOP SET the prior week
Rest a few minutes
Then drop 10-15% of weight for one backoff set to 0-1 Reps from failure
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns (Banded)
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Push-ups
2 sets; where each set is 0-1 reps from failure
Select a variation that allows at least 8 quality reps (and no more than 20)
Rest 2-3 min between sets
Scale by elevating hands
Advanced athletes can use DYNAMIC or CLAPPING Push-ups
OR opt to do a more controlled “weighted” push-up variation
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D. 2 Rounds
Try to rest only 15-20 seconds between each set
EZ or Barbell Curls x 10-15 Reps
Seated EZ or Barbell Overhead Tricep Extensions x 10-15 Reps
EZ or Barbell Curls x 50-60% of reps from first set
Seated EZ or Barbell Overhead Tricep Extensions x 50-60% of reps from first set
Rest 2-3+ min between rounds
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
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C. Walk 15-20 min slow recovery
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