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This is week 2 of the SECOND MESOCYCLE in the Fall 2023 Hypertrophy Cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”), such that this “week 2 of second mesocycle” would look to exceed the performance from “week 2 of first mesocycle.”
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
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 2,” the repeating movements continue their journey to move closer to failure (and beyond failure for some of the lower fatiguing “short” movements).
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2-3 reps from failure both sets)
Rest 2-3 min between work sets
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
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
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed, then:
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. “At Home” Leg Curl Variation of choice (options below)
1-2 lighter warm-up sets, then:
2 work sets for 10-20 Reps each (~ 1 rep from failure each)
+ Superset the FINAL SET ONLY with:
DB RDL (without hip extension) x 8-15 Reps (~2-3 reps from failure)
“At Home” Leg Curl Options:
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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D. Abs Giant Set x 2 Rounds:
10-15 Reps Reverse Crunches (weighted as feasible)
6-12 Reps Standard Sit-ups (add small load as desired)
4-8 Reps Ring or TRX Plank Sprawls
(scale on knees or by elevating rings/TRX)
Rest 2-3+ min
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E. Donkey Calf Raises (dip belt)
One Top HEAVY set of 8-10 Reps
Then 1-2 backoff sets of 10-12 Reps with BW or lighter load (focus on getting the most from every rep!)
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets each, then:
2 work sets x 6-10 Reps (~2-3 then 1-2 reps from failure each)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed, then:
Work sets, use the weight established prior
Complete sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed, then:
Complete all sets on ONE ARM, then rest and switch
Using the resistance established prior:
Complete multiple sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add difficulty the next week
(start by walking out further with band, then look to increase band tension in future weeks)
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D. Seated DB Upright Row + Seated DB Lateral Raise Superset
Video shows both movements
Complete 3 sets (first set lighter, then two challenging work sets)
Target ~5-2-0 reps from failure for each movement across the 3 sets of each
Seated DB Upright Row x 8-10 Reps
Seated DB Lateral Raise x 10-15 Reps
(Use approx 50% of weight from Upright Rows)
Rest 2-3+ min
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E. Alternate Movements x 3 sets each:
Target ~5-3-1 reps from failure across the 3 work sets of each movement
Flat DB Squeeze Press x Reps 15-12-9 (increasing each set)
Rest 1-2 min
Standing DB Hammer Curls x Reps 15-12-9 (increasing each set)
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2-3 reps from failure both sets)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~7-5-3-2 across the 4 sets
Rest 2-3 min between tougher work sets
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C. Foam Roller/Slider DB Hack Squats
2-3 warm-up sets, then:
ONE TOP SET work set x 10-12 Reps (~2-3 reps from failure)
Rest only 30 seconds, then:
Complete one additional work set (goal for 50-60% of the reps from top set)
*Target the same ~2-3 reps from failure on short rest set, as well
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2-3 warm-up sets, then:
2 work sets x 10-15 Reps (~1 rep from failure)
Rest 2-3 min between work sets
+ Complete a “dropset” after this SECOND SET ONLY
(dropset = reduce weight approx. 30-40% and continue accruing reps to a tough set)
*Go to failure on the DROPSET
+ immediately after failure on the DROPSET:
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)
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E. Superset Movements x 2 sets each:
Heavy Russian Twists (medball or DB) x 12-16 Reps (6-8 per side)
Hanging Oblique Knee Raise (side to side) x 12-20 Reps (6-10 per side)
Rest 2-3 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~to technical failure on both work sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~2-3 then 1-2 reps from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~1 then 0 reps from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~2 then 1 rep from failure across the two work sets)
Rest 1-2 min back to B1
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C. Alternate Movements:
2-3 progressively heavier warm-up sets, then:
Complete ONE TOP SET x 10-12 Reps each (~1-2 reps from failure each)
*We will use this weight for the next section
Flat DB Bench Press
Rest 2-3 min
Neutral Grip DB Seal Rows
Rest 2-3 min
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D. Alternate Movements:
Use the same weight as the 10-12 rep top set from Part C
No rest between movements (10-15 sec transition time)
Alternate back and forth until failure to complete 6 Reps unbroken
Flat DB Bench Press
Neutral Grip DB Seal Rows
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E. 3 Rounds:
Keep ~2-3 reps from failure on all movements
Focus on mind-muscle connection and perfect execution to target THAT AREA
Minimal rest between movements
Incline DB Flies (pause stretch) x 10-15 Reps
Straight Arm Pulldowns (Banded) x 12-25 Reps
Incline DB Curls x 10-15 Reps
Rest 2-3 min between rounds
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Day 6 – 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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Day 7 – REST DAY
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