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This is Week 1 of the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
***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.
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
With the movement and difficulty level selected on deload week, complete as follows:
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add difficulty to all sets the following week
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
Inverted Leg Extensions (banded for added difficulty)
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C. 1 and 1/2 DB RDL
3 sets of 8-12 Reps
1-2 progressive sets, then 1-2 top sets
+ Superset the FINAL SET ONLY with:
Weighted Hip Extensions x 8-15 Reps
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D. Giant Set x 2 Rounds:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Weighted Plank x 30 seconds (decrease weight each round)
Lying Leg Raise (same as prior set) x Max Reps unbroken
Rest 3+ min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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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:
FOR BOTH EXERCISES:
Build to ONE TOP SET of 6-10 Reps
Then complete backoff set of 10-15 Reps
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
With the movement and difficulty level selected on deload week, complete as follows:
One Top Feeder set of 10-15 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
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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C. Push-ups (options below)
(select movement and stay consistent week to week)
With the movement and difficulty level selected on deload week, complete as follows:
One Top Feeder set of 10-15 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
Push-ups arranged from HARDEST to EASIEST:
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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D. Seated DB Lateral Raise
One TOP SET of 10-15 Reps
Rest a few minutes
Then using the SAME weight as the top set, complete 35 Reps in as few sets as possible
Rest only 10-20s whenever you need to break (expect sets of 4-6 reps after the initial large chunk)
+ Superset the FINAL SET ONLY with:
Band Pull-Aparts x 15-25 Reps
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E. For Both Movements Below:
Quickly build to a TOP SET of 12 Reps
Incline EZ or Barbell Tricep Extensions
Standing Barbell Curls
Rest a few minutes
Then, using the TOP 12-REP WEIGHT ESTABLISHED ABOVE:
Complete 3 sets of 6-8 Reps per exercise
Rest only while the opposing muscle works
The final set of each should be quite challenging!
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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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
“At Home” Leg Curl Variation of choice (options below) x 10-20 Reps (approx. 1 RIR)
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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Using the same weight as the TOP 15 REP SET from Deload week, complete:
6 sets of 8 Reps
Rest only 30s between sets
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1-2 RIR
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. Hand Supported DB Split Squat
(quad focus, knee over toe, shorter stance length)
3 sets of 8-12 Reps per leg
1-2 lighter progressive sets and 1-2 top sets to ~2 RIR
Rest EQUALLY between legs (1-2 minutes)
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D. Alternate Movement Sequence x 3 Rounds:
Heels Elevated Goblet Squat x 8-15 Reps
Rest 1-2 min
Hanging Knee Raises (weighted as feasible) x 10-15 Reps
Superset Reverse Crunches x 10-20 Reps
Rest 1-2 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Superset Movements x 2 sets each:
(weighted) Dips OR (weighted) Push-ups x 6-12 Reps (elevate hands to scale movement)
DB Fly (pause at stretch) x 8-15 Reps
Rest 2-3+ min
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D. 45-Degree Torso Bentover Barbell Rows
Reps 10-15-20
(normal 2-3 min rest between sets; decrease weight each set)
+ Superset the FINAL SET ONLY (no rest) with:
Face-Down Rear Delt Sweeps x 50 Reps
(start with one set of 20-25 Reps, then rest 20-30s between mini sets as you work towards 50 reps)
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E. Incline DB Curls
One TOP SET of 6-10 Reps
+ Immediately drop 30-40% of weight and continue to approx. 1 RIR with reduced loading
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Day 6 – OPTIONAL Conditioning Day
A. 3 Rounds:
1 min of Shuttle Runs (30 ft each direction)
30 seconds of Devils Press
Rest 1 min
1 min Bike
30 seconds of DB Hang Squat Clean Thrusters
Rest 1 min
1 min of Row
30 seconds of DB Step-ups
Rest 1 min
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B. Complete Run/Walk Sequence x One Round:
Run 800m
Walk 400m
Run 400m x 2 sets
Walk 200m between each
Run 200m x 3 sets
Walk 200m between each
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Day 7 – REST DAY
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