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This is the DELOAD WEEK prior to the start of the “Ascending RPE Hypertrophy” Training cycle.
Please read the Ascending RPE Hypertrophy Blog to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements. This week will also help you establish the proper starting loads for Week 1.
RPE = “Rate of Perceived Exertion” which correlates inversely with Reps in Reserve (RIR)
10 RPE = 0 RIR
9 RPE = 1 RIR
8 RPE = 2 RIR etc….
I chose to use RPE in this cycle, instead of RIR, because RPE is a measure of perceived effort. The key being effort, which is meant to increase by “one unit” each set. I think RPE conveys the intent more effectively in this case.
There will be a VERY general example provided directly below each repeating movement.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. Foam Roller/Slider DB Hack Squats
4 sets of 10-15 Reps
Increase weight each set similar to below example of ascending RPE
Example:
50×12 @ RPE 5
55×12 @ RPE 6
60×12 @ RPE 7
65×12 @ RPE 8
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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. “At Home” Leg Extension variation of choice (videos below)
One lighter/easier set of 10-15 Reps
Then 2 moderately difficult sets for 10-15 Reps (approx. 3-4 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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E. Superset Movements x 2 sets each:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
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. Incline “pause” Barbell Bench
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. One Arm DB “stop” Rows (knee on bench)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Remember to REST EQUALLY between arms
Example:
50×12 @ RPE 5
55×12 @ RPE 6
60×12 @ RPE 7
65×12 @ RPE 8
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C. Alternate Movements x 2 sets each:
Straight-Arm Banded Pulldowns x 10-20 Reps
Rest 30-60s
Push-ups (flat, elevated, dynamic, etc…) x 6-12 Reps (moderate effort)
Rest 30-60s
Prone DB Y-Raise x 15-20 Reps
Rest 30-60s
DB Front Raise x 15-20 Reps
Rest 1-2 min
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D. Alternate Movements x 2 sets each:
Standing DB Hammer Curls x 10-12 Reps (with 15-20 rep weight)
Rest 30-60s
Banded Pushdowns x 12-15 Reps (moderate)
Rest 30-60s
Banded Face Pulls x 15-20 Reps (moderate)
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 5-6-7 for the 3 Rounds across all movements.
This could potentially cause a lot of soreness, so we want to utilizes lower efforts across the board for this sequence in deload week.
***If in a crowded gym, and cannot complete circuit as prescribed, then SUPERSET the Leg curl with the RDL, and do the Glute Bridge by itself as “Part C”
“At Home” Leg Curl Variation of choice (videos below) x 10-15 Reps
Rest 30s
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hip Banded DB RDL x 8-12 Reps
Rest 3+ min between rounds
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:
Reverse Crunches x 10-20 Reps
Rest 30-60s
Walking Lunges OR Box Step-ups x 12-24 Reps (6-12/side)
(BW only; alternating legs)
Rest 30-60s
Plank Knee to elbow x 16-30 Reps (8-15/side)
Rest 30-60s
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D. Dip Belt Calf Raises
2-3 sets of 10-15 Reps
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups OR Rack Pull-ups (options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 5
10×8 @ RPE 6
20×8 @ RPE 7
30×8 @ RPE 8
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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B. Dips (weighted as needed) (scaling below)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 5
10×8 @ RPE 6
20×8 @ RPE 7
30×8 @ RPE 8
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements x 3 sets each:
Ascending RPE across 3 sets going 6-7-8 for deload week
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
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D. Alternate Movements At the Top of Every Min x 6-9 Minutes (2-3 Rounds):
Flat DB Flies x 10-12 Reps (with 15-20 rep weight)
Bentover Reverse Flies x 15-20 (light)
Lying DB Tricep Extensions x 10-12 Reps (with 15-20 rep weight)
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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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