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This is WEEK 2 of the THIRD AND FINAL Mesocycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
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.
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. These will all be explained as we go.
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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) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
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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) (~2-3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~1-2 reps from failure)
Rest 1-2 min between legs
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C. Quad Dominant Squat of choice (see options below)
2-3 warm-up sets then:
2 tough work sets x 6-10 Reps (~3 then 2 Reps from failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL SET ONLY:
Bodyweight Leg Extension / Reverse Nordics x 6-12 Reps (~2 Reps from failure)
(scaling below)
Quad Dominant Squat Variations:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
Alternative Options for BW Leg Extensions:
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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D. Barbell Hip Thrust (1 and 1/4 reps)
1-2 warm-up sets then:
2 tough work sets x 6-10 Reps (~1 then 0 reps from failure)
Rest 2 min b/w sets
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E. (weighted) Hanging Knee Raises
One heavy set x 6-10 Reps
Then 3 sets of 10-15 Reps (lighter, or just BW)
Rest 1-2 min b/w each
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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) (~2-3 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (1 rep from failure)
(see push-up options in videos)
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 (~1-2 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (to technical 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. Banded Crossovers
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (to technical failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
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D. Alternate x 3 sets each:
1 warm-up set each, then:
3 challenging work sets
Bentover Barbell Row (maintain torso ~45-degree angle) x 8-12 Reps (~1 rep from failure)
Rest 1-2 min
Skull Crusher Push-ups (elevate height of bench to scale) x 6-15 Reps (~1-2 reps from failure)
Rest 1-2 min
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E. Alternate x 3 sets each:
1 warm-up set each, then:
2 challenging work sets
***For Prone “Swings”:
Use weight that is approx double your 15 rep max for FULL RANGE lateral raise
Prone DB “Swings” x 20-30 Reps
Rest 1-2 min
DB Spider Curls x 10-20 Reps (to technical failure)
Rest 1-2 min
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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) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
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 (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~2-3 reps from failure)
Rest 2-3 min
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C. Leg Extensions
1-2 warm-up sets, then:
1 challenging set of 12 Reps (~1 rep from failure)
Rest 2-3 min
Complete Reps of 10-8-6 (use same weight as 12-rep set)
Rest ~30 seconds between each of these mini 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. (Weighted) Hip Extensions (video/options below)
1-2 warm-up sets, then:
2 work sets x 6-10 Reps (~1 then 0 reps from failure)
Rest 2 min between work sets
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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E. Alternate x 3 sets each:
First set warm-up
Then two challenging work sets
Overhead DB Sit-ups x 8-12 Reps
+ Superset the FINAL SET ONLY with Reverse Crunches x 10-20 Reps
Rest 1 min
Single-Leg DB Calf Raise x 8-12 Reps/leg
Rest 1 min
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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) (~1-2 reps from failure)
Rest 2 min
1 set x 10-15 Reps (lighter) (to technical failure)
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 (~1 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (to technical failure)
Rest 2-3 min
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C. Rack Pull-ups (see options below)
1 warm-up set, then:
Reps 15-12-9 (increasing weight/effort each set)
Target ~3-2-1 reps from failure across the 3 work sets
+ Superset the FINAL SET ONLY with:
Straight-Arm Banded Pulldown x 12-20 Reps
Pull-ups 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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D. Flat DB Flies (pause stretch)
1-2 warm-up sets, then:
1 tough work set x 8-12 Reps (~2 reps from failure)
Rest 45 seconds
Then go again to ~2 reps from failure (goal for 50-70% of reps from first set)
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E. Alternate x 3 sets each:
1 warm-up set each, then:
2 challenging work sets each
Lying Tricep Extensions (EZ or Barbell) x 8-12 Reps (~2 then 1 rep from failure)
Rest 1-2 min
Standing EZ or Barbell Curl x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
A. One Round:
Run 1 mile (1600m) (approx 4 standard “neighborhood blocks”)
60 Wall-Balls OR DB Thrusters
30 Burpee Toes to Bar (scale as Burpee Hanging Knee Raise)
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B. Row or Bike for max calories in 8 minutes
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SUNDAY – REST DAY
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