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This is week 3 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 3 of second mesocycle” would look to exceed the performance from “week 3 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 3,” the lengthened movements are closing in on ~2 reps from failure, while the short overload movements will all have progressed into partials, and some into additional intensity techniques which will have specific instructions within the programming.
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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 then 1-2 reps from failure)
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. Pre-Exhaust Superset x 2 WORK SETS each:
Pre-exhaust means going from an ISOLATION movement, directly to a COMPOUND
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets.
“At Home” Leg Curl Variation (videos below) x 12-15 Reps (~1 then 0 reps from failure)
Low Bar Good Mornings x 8-12 Reps (~2-3 reps from failure each work set)
Rest 2-3+ min between rounds
“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. Single-Leg Calf Raise (DB in hand of working leg)
Reps 15-12-9 (increasing, per leg)
Target ~2-1-0 reps from failure across the 3 sets
Rest 30-60 sec between legs as needed
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E. As Many Reps/Rounds as Possible in 6 min:
Reps 3-6-9-12-15 etc… (increase 3 reps each round)
Hanging Knee Raises (unweighted)
Lying Leg Raise (with Hip Thrust at top)
Standard Sit-ups
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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 (~1-2 then 0-1 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. Lateral DB “X” Raise
(This exercise targets the BOTTOM 60% of the ROM by avoiding the top 40% of the ROM)
*You will be able to use 20-40% heavier DB weight than a standard lateral raise
One lighter warm-up set, then:
One TOP SET of 15-20+ Reps (~1 rep from failure)
+ Immediately after the TOP SET, Rest 10-15 seconds
Then complete sets of 5 Reps unbroken using the same weight
Rest 10-15 sec after each set of 5, and continue until you can no longer make 5 reps unbroken without compromising technique
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E. Alternate Movements Every Min x 12 Minutes (4 Rounds):
Use weight for 12-15 Reps as fatigue will accumulate quickly
Min 1: 8-10 Reps Seated DB Hammer Curls
Min 2: 8-10 Reps Lying DB Tricep Extensions
Min 3: 8-10 Reps Prone DB Face Pulls
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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 then 1-2 reps from failure)
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 ~7-4-3-1 across the 4 sets
Rest 2-3 min between tougher work sets
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C. The Ultimate Quad Giant set x 2 WORK SETS each:
1-2 progressive “warm-up” sets with low fatigue for each movement
Large rep range provided for final two movements to account for variance in fatigue from lunges
Walking DB Lunges x 12-20 Steps (6-10/leg) (~2-3 reps from failure)
Heels Elevated Goblet Squat (with one DB from lunges) x 6-15 Reps (~1-2 reps from failure)
“At Home” Leg Extension variation (videos below) x 6-15 Reps (~1 then 0 reps from failure)
Rest 3+ min between work rounds
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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D. Strict Hanging Leg Raises (Rings/TRX)
(scale as Hanging Knee Raises)
3 sets of 6-12 Reps
Shoot for a difficulty level that allows approx. 12 reps on first set
Then rest only 60 sec between sets, and expect reps to decrease set to set as fatigue builds
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E. Weighted Plank x Triple Drop set (ONE SET)
Heavy weight for 30-45 seconds
Drop half the weight for difficult length of time
Drop all weight for difficult length of time
(if you can make it more than 60 seconds during the final set, you should make it harder via shoulder touches, knee-ins, rollouts, etc….)
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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)
+ Immediately after the FINAL set of Lateral Raises…
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)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~2 then 1 rep 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)
+ Immediately after the FINAL set of EACH MOVEMENT:
Rest ~20 seconds, then go again to 0 reps from failure
(goal for ~3-5 reps on this short-rest set)
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
(~1 then 0 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. Alternate Movements:
Quickly build up to a challenging set of 12 Reps for each:
Rest as needed between sets to optimize performance on this one top set
We will use this weight in the next section
DB Fly/Press Hybrid (~1-2 reps from failure)
Strict Pendlay Row (to technical failure)
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D. 3-6 Rounds:
Use SAME LOADING as top weight in Part C
Complete sets of 6 reps each back to back with only 10-15 sec rest between sets.
Continue until you fail to complete one of the movements unbroken (with a 6 round “cap”)
6 Reps DB Fly/Press Hybrid
6 Reps Strict Pendlay Row
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E. EZ or Barbell Curls
Accumulate 50 Reps in as few sets as possible
Start with one set of 15 Reps (~1-2 reps from failure)
Rest 30 seconds whenever you need to rest
Then accumulate as many reps as possible again
Take the final 1-2 sets to technical failure
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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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