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This is Microcycle #4 in the SECOND MESOCYCLE of the “Reverse Pyramid” Cycle
DELOAD WEEK (7 days only) will follow this final accumulation microcycle. You should push all working sets close to failure, and look to exceed the performance from “Microcycle #4” in the first mesocycle
Each “microcycle” contains six training days and one optional conditioning day. The objective is to complete these 6-7 days over the course of 9-10 calendar days. There are FOUR microcycles in ONE mesocycle.
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Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. Pre-Exhaust Chest Superset x 2 Rounds:
Warm-up/practice “Ring Flies” before starting work sets
Ring or TRX Flies (scale on knees or by elevating rings) x 8-15 Reps
Rest 10 seconds
Push-ups x Max Reps UNBROKEN (goal for 5-12 reps)
(ADV use Rings; scale by elevating hands if needed to meet rep range)
Rest 2-3+ min between rounds
*In absence of Ring/TRX access, performing a Banded Crossover or DB Fly for the first movement is ok
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D. Pre-Exhaust Shoulder Superset x 2 Rounds:
Dead Stop DB Lateral Raise x 10-15 Reps
Rest 10 seconds
Strict Barbell Overhead Press x 6-12 Reps
Rest 2-3+ min between rounds
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E. Pre-Exhaust Tricep Superset x 2 Rounds:
Banded Pushdowns x 12-20 Reps
Seated Overhead EZ or Barbell Tricep Extensions x 8-12 Reps
(focus on deep stretch at bottom of each rep)
Rest 2-3+ min between rounds
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. Heels-Elevated DB Front Squat
2 sets of 10-15 Reps
+ Immediately after the FINAL SET ONLY:
Drop one DB, and continue accruing reps with Heels Elevated Goblet Squat
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D. Barbell Hip Thrusts
2 sets of 10-15 Reps (increasing weight)
+ Dropset after the FINAL SET ONLY:
Reduce weight approx. 30% as quickly as possible, and keep going to technical failure
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E. Climb as High as Possible in Rep Scheme in 6 Minutes:
GHD/Decline Sit-ups x Reps 5-10-15-20 etc… (add 5 reps each round)
Hanging Oblique Knee Raise x 10 Reps (5/side)
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. High Chest Supinated Barbell Rows
Reps 20-15-10 (increasing weight)
+ Superset the FINAL SET ONLY with:
DB Lat Sweeps x 15-25 Reps
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Alternate Movements x 3 sets each:
DB Hammer Spider Curls x 2 sets of 8-12 Reps (heavy), then 1 set of 15-20 Reps
Rest 1-2 min
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 1-2 min
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E. Lying Banded Face Pulls
Complete one tough set of 20 Reps
Then complete 3-4 sets of 10-12 Reps with short rest between each
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Flat DB Flies (Pause at stretch)
2 x 8-12 (heavy/challenging)
+ Dropset on the FINAL SET ONLY:
Reduce weight 30% and continue accruing reps to a tough set
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D. Three-Part Shoulder Giant Set x 2 Rounds:
Seated DB Lateral Raises (strict) x 12-20 Reps
Pike Push-ups OR Strict Handstand Push-ups x 6-12 Reps
Seated DB Lateral Raises (strict) x whatever you can get with same weight as first set
Rest 2-3+ min between rounds
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E. One Arm KB Tate Press
2 x 8-12 per arm (one lighter warmup set and one heavier work set)
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F. “Nose Breakers” Tricep Extension
Essentially bar path just goes to nose versus forehead or behind head
2 x 8-12 (one lighter warmup set and one heavier work set)
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. Alternate Movements x 3 sets each:
Keep sets slightly shy of failure (until the last round where you push to failure)
BW Leg Extensions / Reverse Nordics x 6-15 Reps
(add goblet as needed for challenging set in rep range)
Rest 1-2 min
Towel Leg Curls (or socks on rug, sliders etc…) x 10-20 Reps
Rest 1-2 min
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D. 2 Rounds:
Barbell Ab Rollouts x 6-15 Reps
Rest 20-30 seconds
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Rest 20-30 seconds
Lying Leg Raises (with hip thrust) x 8-20 Reps
Rest 2-3+min between rounds
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E. Single-Leg Calf Raise (DB in hand of working leg)
3 x 12-20 per leg
First just BW for higher end of rep range, then 2 sets weighted towards bottom of rep range
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. DB PJR Pullovers
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. Alternate “Light/Heavy” Lat-focus Row Movements x 2 Rounds:
The ”sweeping” motion of both exercises is meant to create a MMC with the lats!
Think about crunching the lat down into the waist at the contraction of each rep
Barbell Seal Row Sweeps x 15-20 Reps (much lighter than standard seal row)
Rest 2 min
One-Arm DB “Sweep” Rows x 8-12 reps per arm
(Rest 2 min between arms and between rounds)
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D. Seated DB Curls
3 sets of 8-12 Reps (heavy/challenging)
3 sets of 12-20 Reps (lighter, hold contraction briefly each rep)
Rest 1-2 min between all sets
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. AMRAP 3 min (Rest 2 min) x 3 Rounds:
300/250m Row (male/female) OR 16 Shuttle Runs (30 feet each way)
12 DB Thrusters
8 Burpee Pull-ups (highest bar possible)
Max distance Row or Shuttle Runs in remaining time
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B. Hill Sprints
Find a hill that will take you 15-20 seconds of hard effort
**Can also use a longer hill and just stop short of the full length
***Any form of “incline” is better than a flat surface, even if it’s subtle
50% effort x 1 set
80% effort x 1 set
95-100% effort x 3 sets
+ Walk 10-20 min cooldown
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