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This is the DELOAD WEEK prior to the start of the Metabolite portion of the “Strength + Metabolite” Training cycle.
Please read the Metabolite 2021 Blog to learn more about this training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
This deload week will be different than any prior deload week on the Evolved programs.
We will actually be conducting some LOW VOLUME “max reps” testing, which help establish load selection for the upcoming mesocycle.
Since volume is the main driver of fatigue, we will be keeping volume super low (to enhance recovery) while using relatively high effort (as compared to a “normal” deload week).
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Day 1 – Lower Body (Quad Dominant) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set:
FOR DELOAD WEEK:
Build to a challenging weight for ONE GIANT ROUND of sequence
(Target approx. 2-3 reps shy of failure for each, to set us up optimally for next week, where we will be doing multiple sets of this sequence with the same weight (but slightly lower rep targets)
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar) x 10-12 Reps
Rest 20-30s
DB RDL (without hip extension) x 10-12 Reps
Rest 20-30s
Walking DB Lunges x 12-16 Steps (6-8 per leg, alternating)
Rest 2-3 minutes
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B. “At Home” Leg Extension variation of choice (videos below)
(select movement and stay consistent week to week)
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
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. Single Leg Banded Leg Curl
3-4 sets of 10-15 reps per leg
Mostly easier “deload” style effort
Rest while the oppo leg works and keep alternating legs
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D. Giant Set Movements x 2 Rounds:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Heels Elevated Air Squat x 10-20 Reps
Standard Sit-ups (no weight or decline) x 10-20 Reps
Rest 1-2 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Giant Set:
FOR DELOAD WEEK:
Build to a challenging weight for ONE GIANT ROUND of sequence
(Target approx. 2-3 reps shy of failure for each, to set us up optimally for next week, where we will be doing multiple sets of this sequence with the same weight (but slightly lower rep targets)
Flat DB Bench Press x 10-12 Reps
Rest 10-15s
Bentover DB Row x 10-12 Reps
Rest 10-15s (quick bench adjustment)
Steep Incline “Anterior Delt” Press x 10-12 Reps
Rest 3+ minutes
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B. Preacher Curls (EZ or Barbell) OR DB Spider Curls
(Select movement and stay consistent week to week)
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
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C. Alternate Movements x 2 sets each:
Flat DB Flies x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Banded Face Pulls x 15-20 Reps (moderate)
Rest 1 min
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D. Alternate Movements x 2 sets each:
Lying DB Tricep Extensions x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Banded Straight-Arm Pulldowns x 12-20 Reps
Rest 1 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute focus) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set:
FOR DELOAD WEEK:
Build to a challenging weight for ONE GIANT ROUND of sequence
(Target approx. 2-3 reps shy of failure for each to set us up optimally for next week, where we will be doing multiple sets of this sequence with the same weight (but slightly lower rep targets)
Deadlift x 10-12 Reps (4-5 reps shy of failure on deadlift)
(use “touch and go” Reps if you can do without momentum/bounce)
Rest 20-30s
DB Reverse Lunge x 12-16 Reps (6-8 per leg, alternating)
Rest 20-30s
Heels Elevated Goblet Squat x 10-12 Reps
Rest 3+ minutes
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B. “At Home” Leg Curl Variation of choice (options below)
(Select movement and stay consistent week to week)
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
At Home Leg Curl Variations:
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
Seated Banded Leg Curls
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C. 3 Rounds:
1 min of Reverse Crunches
Rest 1 min
1 min of Box Step-ups (no weight; alternate legs)
Rest 1 min
1 min Plank Knee to elbow
Rest 1 min
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D. Standing Calf Raises (BW only)
Use deficit as feasible
2-3 sets of 10-25 Reps
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. Low Incline DB Fly/Press Hybrid
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
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B. Strict Pull-ups OR Rack Pull-ups (options below)
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
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. Prone DB Y-Raise
Find a CHALLENGING weight for a set of 15 Reps
(this should be 0-1 reps from failure)
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D. Alternate Movements x 2 sets each:
Inverted Rows x 8-15 Reps (easy/moderate)
Rest 1 min
Push-ups (standard, elevated, dynamic, etc…) x 6-12 Reps (moderate effort)
Rest 1 min
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E. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Use a 15-20 rep weight for each exercise
DB Hammer Curls x 8-10 Reps
Seated Overhead DB Tricep Extensions x 8-10 Reps
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the official “Week 1” of the new cycle.
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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Day 7 – REST DAY
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