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This is Week 3 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.
Now as we enter WEEK 3, we will see some of the SHORT OVERLOAD (lower fatiguing) movements begin to utilize some “partial rep sets” after failure. It’s important to note that this will have a downstream effect on the performance for the SECOND movement in the sequence (meaning that if we do leg curls + partial reps, you may find it more difficult to progress the RDL that comes second in sequence).
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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 (to technical failure; see note below)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Curls…
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)
“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 (~2 then 1 rep from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 then 2 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. Superset Movements x 4 sets each:
1-2 easier warm-up sets, then:
2-3 challenging work rounds
*All work sets ~1 rep from failure
Leg Extensions (see below) x 8-12 Reps
Heels Elev Air/Goblet Squat x 8-15 Reps
(3 sec lower, pause bottom)
Rest 2-3+ min
At Home Leg Extension Variations:
(fewer variations here, since we already did the “lengthened” sissy squat earlier)
Banded Leg Extensions
DB 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. 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 (to technical failure; see note below)
Flat DB Bench Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Crossovers…
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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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 (to technical failure; see note below)
Rack Pull-ups (see variations below) x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Straight-Arm Pulldowns…
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 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. 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. 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 (to technical failure; see note below)
Quad Dominant Squat (see below) x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Extensions…
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)
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 (to technical failure; see note below)
DB RDL (without hip extension) x 8-12 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Hip Extensions…
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)
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 (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. 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 (to technical failure; see note below)
Chest Supported Row (see below) x 8-12 Reps (to technical failure; see note below)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of BOTH MOVEMENTS…
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:
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 (to technical failure; see note below)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately 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)
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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
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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