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This is Week 1 of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
This is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Curls (see below) x 10-15 Reps (~1-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~3-4 reps from failure)
Rest 2-3 min between harder work sets
“At Home” Leg Curl Options (stay consistent week to week)
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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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~4 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. DB Step-up (Glute Dominant)
1-2 warm-up sets, then:
2 work sets x 10-15 Reps/leg (~2-3 reps from failure)
Rest 1-2 min BETWEEN legs on work sets
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D. Heels Elevated Goblet Squat
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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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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Crossovers x 10-15 Reps (~1-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Straight Arm Pulldowns x 12-20 Reps (~1-2 reps from failure)
Rack Pull-ups (see variations below) x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
Pull-ups Options (stay consistent week to week)
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:
2 work sets x 10-15 Reps (~2 then 1 rep from failure)
Rest 2 min between work sets
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D. 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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E. 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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Sissy / Leg Extension x 10-15 Reps (~1-2 reps from failure)
Quad Dominant Squat (see below) x 6-10 Reps (~3-4 reps from failure)
Rest 2-3 min between harder 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
Alternate Options to Sissy / Banded Leg Extensions (stay consistent week to week)
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~1-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~3-4 reps from failure)
Rest 2-3 min between harder work sets
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. 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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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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (~1 rep from failure)
Chest Supported Row (see below) x 8-12 Reps (~2 reps from failure)
Rest 2-3 min between harder 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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~1 rep from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder 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
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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