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This is WEEK 3 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. We began “week 1” of 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 be moving into partials.
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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. 4 Rounds:
1-2 easier warm-up sets, then:
2-3 challenging work rounds
*This is similar to last weeks’ sequence, but with the lunges prior to the squats
*All work sets ~1 rep from failure
Leg Extensions (see below) x 8-12 Reps
Jumping Lunges x 6-10 Reps (3-5 per leg)
Heels Elev Air/Goblet Squat x 8-15 Reps
(3 sec lower, pause bottom)
Rest 2-3+ min
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. Superset x 2 work rounds:
Decline Lying Leg Raise x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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E. Donkey Calf Raises (dip belt)
2 x 8-12 Reps (0-1 reps from failure)
+ Immediately after final set:
Rest 20-30 seconds
Then go again to 0-1 reps from failure (goal for 40-60% of the reps)
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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 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1 rep 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 rep from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (0-1 reps from failure)
Rest 1-2 min
+ After the FINAL set of Lateral Raises…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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. Superset x 3 sets each:
First warm-up, then 2 work rounds
Incline Anterior Delt DB Press x 8-12 Reps (~1-2 reps from failure)
Bentover DB Y Raise x 12-18 Reps (to technical failure)
Rest 1-2 min
+ After the FINAL set of Y-Raises…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. Bentover DB Row
1-2 warm-up sets, then:
1 challenging work set of 12 Reps
Rest 2-3 min
Using the same weight, complete:
25 Reps in as few sets as possible
Rest ~15 sec each break
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E. Superset x 3 sets:
First warmup, then 2 work sets
Pause and STRETCH target muscle at bottom of reps
Target ~1-2 reps from failure on each work set
Incline DB Tricep Ext x 10-15 Reps
Incline DB Curls x 10-15 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) (~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) (~1-2 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds
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C. Leg Curls (see below)
1-2 warm-up sets, then:
1 challenging work set of 12 Reps (0-1 rep from failure)
Rest 2-3 min
Using the same weight/difficulty, complete:
25 Reps in as few sets as possible
Rest ~15 sec each break
“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. Superset x 2 sets each:
*Expect reps to decline set to set
Target ~2 reps from failure on both movements
Alternating Box/Bench Step-ups x 12-20 Reps (6-10/leg)
Front Squats x Max Reps in 30 sec
(select a light where you can keep moving the whole time despite fatigue from step-ups)
Rest 3+ min
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E. Weighted Reverse Crunch
Reps 12-10-8 (increasing weight/effort each set)
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F. Heavy Russian Twists
2 x 12-20 Reps (6-10/side)
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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 rep from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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
+ After the technical failure on the FINAL set of DB Front Raise…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. One Arm Banded Lat Pulldown
1-2 warm-up sets, then:
3 tough set of 12-15 Reps per arm (~1-1-0 reps from failure)
Rest 30 sec between arms
+ After the technical failure on the FINAL set on each arm…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. Flat DB Bench Press
1-2 warm-up sets, then:
1 heavy set of 10-15 Reps (~1 rep from failure)
Rest 20-30 sec
1 more tough set same weight (0-1 reps from failure)
(goal for 40-60% of the reps from first set)
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E. One Arm DB preacher Curl
(downslope of Incline Bench)
1-2 warm-up sets, then:
1 tough set of 15 Reps (~1 rep from failure)
Rest 2-3 min
2 sets of 8-12 per arm (~1 then 0 reps from failure)
Rest 30 sec between arms
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F. Banded Pushdowns
1 warm-up set, then:
1 tough set of 15 Reps (to technical failure)
Rest 2-3 min
3-4 sets of 8-10 Reps
Use same weight/difficulty
Rest 20-30s between sets
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Saturday – OPTIONAL Conditioning
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
One Round Equals:
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m between rounds
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B. 3 Rounds:
Row x 1 min for Max Cals
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
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SUNDAY – REST DAY
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