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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 1” of the prior mesocycle. Please DO NOT try to pick up from where you left off in week 4 (prior to deload).
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
2-3 warm-up sets
2 work sets x 6-8 Reps (2-3 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed
Look to add approx 5% load from week 1 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Alternate Movements x 3 Rounds:
Start with lighter weight and Increase each round such that the final set of each is quite challenging
Weighted Hip Extensions (see videos) x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-10 Reps (per leg)
Rest 1-2 min b/w legs on the most challenging round
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. “At Home” Leg Curl Variation (options below)
Complete ONE TOP SET of 15-20 reps (close to failure)
Rest 10-15 seconds
Additional set (goal for 4-7 reps)
Rest 10-15 seconds
Final set (goal for 3-5 reps)
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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E. Alternate Movements At the Top of Every Min x 10 Min (5 Rounds):
Decline or GHD Sit-ups x 8-12 Reps
Hanging Knee Raises x 8-12 Reps
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed
Work sets, look to add approx 5% load from week 1 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets add slight difficulty from “week 1” of prior mesocycle
Increase difficulty by walking out further with band, then look to increase band tension
Complete all sets on ONE ARM, then rest and switch
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase difficulty next week
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D. Superset Movements x 2 work sets each:
1 warm-up set prior
Lateral DB “X” Raise x 10-12 Reps
Prone DB “Y Raise” x 12-20 Reps (light)
Rest 2-3 min
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E. Standing Barbell Curls
Complete a set of 9-10 Reps with 2-3 reps from failure (approx. a 12-RM weight)
Rest a few minutes
Complete as many sets of 4 reps unbroken as possible (with only 15 seconds between sets)
There should be one failure point at the end
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets
2 work sets x 8-10 Reps (~3 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1-2 RIR both lifts
Look to add approx 5% load from week 1 of prior mesocycle
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Hand Supported DB Split Squat
Over 2-3 sets, build to a TOP SET of 8-10 Reps per leg
Rest 1-2+ min between legs as needed for recovery
Then complete a lighter set of 12-15 reps per leg (without full lockout of knee at top of rep)
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D. Single Leg Banded Leg Extension
Complete 40 Reps per leg (80 reps total)
Start with a challenging set of 15 reps per leg
Rest ONLY while the opposite leg is working
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E. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Lemon Squeezers x Max Reps in remaining time
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F. Single-Leg Calf Raise (Deficit + DB as feasible)
One TOP SET of 8-10 reps per leg
Then 1-2 backoff sets of 10-12 reps (lighter, focus on deep stretch and contraction)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1 RIR both lifts
Look to add approx 5% load from week 1 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (~1 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. Reps 20-15-10 (increasing weight/difficulty each round)
Goal to complete all sets of unbroken, so the 20-rep set will need to be quite light
(and potentially the assistance quite high for the pull-ups!)
Incline DB Bench Press
Rest 20-30 seconds
(Assisted) Pull-ups (see assisted options below)
(heavily assisted for first two sets more than likely, use BW or add weight for third set as feasible)
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Superset Movements x 1 work set:
1 warm-up set prior
DB Fly (pause at stretch) x 12-15 Reps
Inverted Rows x 8-20 Reps
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E. Finisher Complex x 2 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 4 min (Rest 3 min) x 4 sets:
Run 400m
7 Burpee Box Jumps
Max Row or Bike Cals in remaining time
(max shuttle runs if no rower or bike available)
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B. Accumulate 300 Stairs of “ascent”
Recommend a stairway of approx 15-20 steps high so that you can sprint up, and casually walk back down to recover (which would equate to 15-20 trips up the stairs). It would be ok to use a shorter or longer stairway, as well!
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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