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This is Week 4 of the THIRD MESOCYCLE, which means this is the FINAL WEEK in the Intensity over Volume cycle.
Many of the repeating movements will have a “max reps” testing/assessment period this week. Pay attention to the prescriptions for each!
Next week will be INTRO/DELOAD week for the new “strength” cycle.
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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)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x Max Reps (same weight as prior week)
(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)
One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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. “At Home” Leg Curl Variation of choice (options below)
Complete ONE TOP SET of 15-20 Reps
Then rest 15-20s and complete 5 sets of 5 reps
Rest 15-20s between the mini 5-rep sets
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. 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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E. 2 Rounds of Giant set:
6-12 Decline or GHD Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
10-15 Reverse Crunches
Rest 2-3 min
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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:
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Then complete backoff set of 6-10 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)
One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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)
One Top Feeder set for MAX REPS with the same weight as last week
Rest 30-45s
Complete another tough set to approx. 0-1 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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. 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 at the top of every min x 4-5 min
(light weight, rest will be limited approx. 20s each round
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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)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
+ Superset the FINAL SET ONLY with:
“At Home” Leg Curl Variation of choice (options below) x Max Reps (same difficulty as last 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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Build to ONE TOP SET OF 12-15 Reps
(this should be heavier than the weight you’ve been using in prior weeks)
Rest a few min
Then complete 6-8 Reps x 6-8 sets using the same weight as top set
Rest 30s between sets
Stop sequence if you fail to make 6-8 reps without compromising form
***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. Landmine Hack Squat OR Foam Roller/Slider DB Hack Squats
After 2-3 progressive warm-up sets, complete:
2 TOP SETS of 8-12 Reps
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps
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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 (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Complete both work sets with the SAME WEIGHT as last week.
Complete both sets where the FINAL REP is the last technically perfect rep possible
Build to ONE TOP SET of 4-6 Reps per arm
Then complete backoff set of 6-10 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Build to and complete ONE TOP SET for Max Reps for each lift (same weight as last week)
Then complete 2 additional backoff sets with 20-30% less weight for max reps each
(higher target rep range than top set)
Incline Barbell “Nose Crushers” x 7-10 Reps
Rest 1-2 min
Prone DB Lateral Raises x 9-12 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 7-10 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 3 sets each:
First set 12-15 Reps (3-4 reps from failure)
Second set 9-12 Reps (1-2 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One-Arm DB Rows (lat focus, see cues in video description)
Rest 1-2 min BETWEEN arms and before fly/press
DB Fly (pause at stretch)
Rest 2 min before returning to rows
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D. 3 Rounds:
Flat Barbell Bench Press x 6-12 Reps
Superset Bentover Reverse Flies (rear delts) x 15-25 Reps
Rest 1-2 min
Leaning DB Curl x 10-15 Reps per arm
Rest 1-2 min after both arms then return to Bench
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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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