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This is WEEK 1 of the new training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
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.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) 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.
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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
***Maintain ~3-4 reps from failure on both work sets
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter)
Rest 1-2 min between legs
***Maintain ~3-4 reps from failure on both work sets
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C. Leg Extensions
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~1-2 reps from failure on work sets
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. Leg Curls
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~1-2 reps from failure on work sets
“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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E. Superset x 2-3 sets each:
Barbell Ab Rollouts x 6-12 Reps
GHD/Decline Sit-ups x 6-12 Reps
Rest 2 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2 min
1 set x 8-12 Reps (lighter)
***Maintain ~2-3 reps from failure on each work set
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (see push-up options in videos)
(Same ~2-3 reps from failure as the Fly/Press)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~2 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (~1 rep from failure)
Rest 1-2 min
Pull-ups Scaling:
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. Prone DB Row
1-2 warm-up sets, then:
1 tough set of 10-15 Reps (~2 reps from failure)
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D. Superset x 2 sets each:
Use ~70% of part C top set
Maintain ~1-2 reps from failure each work set
Banded Straight Arm Pulldowns x 12-20 Reps
Prone DB Row x 10-15 Reps
Rest 2-3 min
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E. Reps 15-12-10 of each:
Keep same difficulty all sets (~2 reps from failure)
You MAY need to increase weight each set… or you may find the fatigue accumulates and that 30-60 sec rest isn’t enough to warrant a weight increase. Maintaining 2 RIR is the objective!
Incline DB Bench Press (pause bottom)
Rest 30-60s
Standing DB Hammer Curls
Rest 30-60s
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F. 3 Rounds:
Minimal rest between movements
Maintain ~1 rep from failure each work set
Banded Tricep Pushdowns x 10-15 Reps
Banded Face Pulls x 12-20 Reps
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
***Maintain ~3-4 reps from failure on both work sets
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. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~2 reps from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~3-4 reps from failure)
Rest 2-3 min
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C. Superset Movements x 2 work sets each:
1-2 warm-up sets prior, then:
Leg Curls x 10-20 Reps (~1-2 reps from failure)
DB RDL x 6-12 Reps (~3 reps from failure)
Rest 2-3 min
“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. Weighted Hanging Knee Raises
Build to a TOP SET of 8-12 Reps (~2 reps from failure)
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E. Superset x One Round:
Maintain ~1 reps from failure each
Weighted Hanging Knee Raises x Max reps unbroken (same weight as top set)
Bicycle Crunches (controlled tempo) x challenging set close to technical failure
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F. Donkey Calf Raises (dip belt)
3 sets of 6-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier)
Rest 2 min
1 set x 10-15 Reps (lighter)
***Maintain ~2 reps from failure on both work sets
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps
DB Front Raise x 8-12 Reps (both arms at same time)
Rest 2-3 min
***Maintain ~1-2 reps from failure on both work sets
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C. One Arm Banded Lat Pulldowns
1-2 warm-up sets, then:
3 tough work sets of 10-15 per arm (~1-2 reps from failure each work set)
Rest approx 1 min b/w arms
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D. Flat DB Bench Press
1-2 warm-up sets, then:
Reps 15-12-9 work sets
Increasing weight each set
~4-3-2 reps from failure (working slightly harder each set)
Rest 2-3 min between tough sets
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E. EZ or Barbell Preacher Curls
1-2 warm-up sets, then:
1 challenging set of 15 Reps
Rest 2-3 min
Use same weight as 15-rep
Complete 30 Reps in as few sets as possible
Rest only 15-20s between mini sets, and expect to chip away in small sets until 30 Reps
***Maintain ~2 reps from failure on work sets
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F. Two-Part Lying DB Tricep Extensions
1 warm-up set, then:
3 sets of 8-12 Reps (~2-3 reps from failure each)
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Saturday – OPTIONAL Conditioning
A. 10 Rounds (20 min time cap):
6 DB Snatch (alternating; 3 per arm)
6 Burpee Box/Bench Jumps
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B. 3 Rounds @ sustainable pace
Each round should be the same total time as the other rounds
Each “section” (Bike, Row and Run) should be ~2 minutes each
(such that the entire workout is around 18-20 minutes long)
25 Cal Bike
Row 500m
Jog 400m
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SUNDAY – REST DAY
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