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This is week 5 of the THIRD (and final) MESOCYCLE in the Spring 2024 Hypertrophy Cycle.
That means that THIS is the FINAL WEEK in the entire 15-week training cycle!
Next week will be the deload/introduction week for the new cycle (more details to come).
The objective this week is to EXCEED performance from “week 5” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
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Monday
Lower Body
Part A and B Repeat week to week
A. Barbell RDL (1 and 1/2 Reps)
2-3 Warm-up sets, then;
2 work sets x 5-8 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between work sets
Alternative Movement you can swap (stay consistent week to week):
–DB RDL (1 and 1/2 Reps)
–Trap Bar RDL (1 and 1/2 Reps)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets per leg, then;
1 set x 6-10 Reps (heavier; ~1-2 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~0-1 RIR)
Rest 1-2 min between legs
Alternative Movement you can swap (stay consistent week to week):
– Flat Foot Split Squats (quad dominant)
–DB Split Squat (quad dominant)
*flat ground
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C. Leg Curls (see options below)
1 warm-up set, then:
2 work sets x 10-15 Reps (~1 then 0 RIR)
Rest 1-2 min between sets
+ after final set:
Rest 20-30 seconds, then:
Go again to 0 RIR (goal for 40-60% of the reps)
+ Immediately after Failure on the short-rest set:
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:
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 Movements x ONE WORK SET each:
Complete 1-2 warm-up sets each to prepare for the TOP SET SUPERSET
Banded Sissy / Leg Extension x 8-15 Reps (0 RIR)
Sissy Squat OR BW Leg Extensions x 6-12+ Reps (~1 RIR)
Sissy Squat Options:
Sissy Squats
Weighted Sissy Squats
Band-Assisted Sissy Squats
BW Leg Extension Options:
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
Alternative Movement you can swap Leg Extensions to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
–Spanish Squat
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E. Hanging Oblique Knee Raise
1 warm-up set, then:
3 work sets x 8-20 Reps (4-10 per side)
Target ~1-1-0 RIR across 3 work sets
Rest 1-2 min between sets
+ Superset the FINAL SET ONLY with:
Barbell Ab Rollouts (scale: Hand Walkouts) x 6-12+ Reps (failure)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Flat DB Bench Press
2-3 Warm-up sets, then:
1 set x 6-10 Reps (heavier; ~1 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~0 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~0 RIR)
+ DROPSET after the single set of DB Flies:
= NO REST
Reduce the weight 20-30% and then continue again to 0 RIR
Alternate movements you can swap for Flat DB Bench Press (stay consistent week to week):
–Flat Barbell Bench Press
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B. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (see reps and RIR below for each)
Strict Pull-ups x 6-10 Reps (~1-0-0 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~0 RIR)
Rest 1-2 min
+ Immediately after the FINAL SET of Lateral Raise:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
Alternative Movement you can swap for Pull-ups (stay consistent week to week):
(weighted) Pull-ups
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. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets, then:
2 work sets x 8-12 reps (~1 then 0 RIR)
Rest 1-2 min between sets
—
1-2 warm-up sets, then:
3 total work sets:
2 work sets x 8-12 reps (~1 then 0 RIR)
Rest 1-2 min between sets
+ After the FINAL set of Rows:
Rest 15-20 seconds…
*INCREASE the weight 20%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap:
–Head Supported DB Row
–Chest Supported Cable Row
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E. Alternate Movements:
1 warn-up sets each, then:
3 work sets x 8-12 Reps each
Target ~2-1-0 RIR across 3 work sets
Standing DB Hammer Curls
Rest 1 min
One Arm DB Tate Press
Rest 1 min
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F. Seated DB Lateral “Swings”
3 sets x 20-30 Reps
(Use approx. DOUBLE the weight of FULL ROM lateral raise for 12-15 reps)
Rest 1-2 min between sets
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Heels Elevated Back Squat
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
1 set x 6-10 Reps (heavier; ~1-2 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~0-1 RIR)
Alternate movements you can swap for Back Squats (stay consistent week to week):
–Foam Roller DB Hack Squats
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets (see reps and RIR below)
*Bring DB’s over to the Hip Extension with you
Weighted Hip Extensions (45-degree) x 8-12 Reps (~1 then 0 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~2 then 1 RIR)
Rest 2-3 min
+ Immediately after Failure on 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)
+ Immediately after the FINAL set of Lunges…
Return to the Hip Extension again to complete an additional set to 0 RIR
(goal for 40-60% of the reps from the prior set)
Alternative Movement you can swap for Hip Ext (stay consistent week to week):
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. Barbell Hip Thrust
1-2 warm-up sets, then:
3 total work sets:
1 work set x 8-12 Reps (~1 RIR)
Rest 2-3 min
1 work set x 8-12 Reps (0 RIR)
+ After the second set:
Rest 20-30 seconds, then:
Go again to 0 RIR
(goal for 40-60% of the reps from prior set)
—
D. Decline (weighted) Sit-ups
4 sets x 6-10 Reps (~2-1-0-0 RIR)
Rest 1-2 min between sets
+ Superset the FINAL SET ONLY with…
Garhammer Crunch till failure of form
Alternative Movements you can swap for Decline Sit-ups
– GHD Curl-ups = ADVANCED
-Standard Flat Sit-ups
–Overhead DB Sit-ups
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E. Single-Leg DB Calf Raise
1 warm-up set, then:
1 heavy set x 8-10 reps (0-1 RIR)
Rest 1-2 min
2 sets of 12-15 reps (BW or light, focus on stretch)
+ Hold the bottom STRETCH POSITION for 10-15 seconds after failure on the FINAL SET ONLY
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Friday
Upper Body
Part A and B Repeat week to week
2-3 Warm-up sets, then:
1 work set x 6-9 Reps (heavier; ~2 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~to failure)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~to failure)
+ Immediately after failure on the FINAL SET ONLY:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 50 lbs x 10 Reps FULL ROM
Set 3 = 600 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
Alternative Movement you can swap for DB Row (stay consistent week to week):
–Head Supported DB Row
–Chest Supported Cable Row
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work supersets each (see reps and RIR for each below)
Incline DB Lateral Raise (Behind back) x 10-15 Reps (~1 then 0 RIR)
DB Front Raise x 8-12 Reps (both 0 RIR)
Rest 2-3 min
+ Immediately after Failure on the FINAL set of Behind Back laterals:
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)
+ Immediately after the FINAL SET OF DB FRONT RAISE:
Rest 15-20 seconds, then:
*INCREASE the weight ~20%:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
Set 1 and 2 = 20 lbs x 10 Reps FULL ROM
Set 3 = 25 lbs x 3 reps FULL ROM + 7 partials (= 10 total reps)
The Incline DB Lateral focuses more on the lengthened range-of-motion by placing the arms behind the body. The Front Raise will therefore be much lighter, given the fatigue carried into the second exercise.
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C. Neutral Grip Pull-ups
1-2 warm-up sets, then:
3 total work sets:
1 work set x 8-12 Reps (~1 RIR)
Rest 2-3 min
1 work set x 8-12 Reps (0 RIR)
+ After the second set:
Rest 20-30 seconds, then:
Go again to 0 RIR
(goal for 40-60% of the reps from prior set)
Alternative Movement you can swap
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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D. Banded Crossovers
1-2 warm-up sets, then:
3 total work sets:
1 work set x 8-15 Reps (~1 RIR)
Rest 2-3 min
1 work set x 8-15 Reps (0 RIR)
+ After the second set:
Rest 20-30 seconds, then:
Go again to 0 RIR
(goal for 40-60% of the reps from prior set)
+ Immediately after Failure on the short-rest set:
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)
Alternate movements you can swap for Crossovers:
–Flat DB Fly
(no partials if swapping the DB Fly)
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E. Alternate Movements:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each
Target ~2-1-0 RIR across 3 work sets
Lying DB Curls
Rest 1-2 min
Overhead DB Tricep Extensions
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This can be performed with whatever modality you can do with EFFICIENCY.
For most people, this would likely be optimized with a bike, elliptical, or steep incline walking.
Zone 2 can be completed by rowing OR running (or other modality) however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the target heart rate zone for ZONE 2.
My views on finding this zone have changed a bit.
In the past, I’ve veered towards relatively crude formulas based on HEART RATE.
Now I tend to simply use RATE OF PERCEIVED EXERTION (RPE) as the BEST way to assess ZONE 2.
Take a 12-15 word sentence that you have memorized with a normal speaking cadence (not rushed).
When you believe you are in ZONE 2, speak this sentence. If you can complete it in one breath without having to stop to get air, and without feeling like that sentence caused you to go into a breathing deficit (i.e. you aren’t gasping for air at the end of the sentence), then you are likely in ZONE 2.
Another RPE based assessment of effort is the duration component.
We are performing ZONE 2 workouts for 45-60 min, but we want to select a pace / effort level in which we *COULD* continue at the SAME PACE for 2-3 hours.
This means that when complete your ZONE 2 workout, you are glad it’s over, strictly due to monotony/repetition, and not due to accumulated fatigue.
In fact, you should feel like the session never actually gets harder. The first 10 minutes should feel the most taxing, as you move from doing nothing into Zone 2.
Once you’ve established yourself into Zone 2, each 10-minute period should be exactly as difficult as the prior 10-minute period.
At no point should you think that the workout has increased in difficulty. It just a steady and consistent effort could be repeatable for multiple hours (if needed).
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OTHER FORMULAS:
Well-trained aerobic athlete:
180 minus age = approx. Zone 2 (~75% of Max Heart Rate)
Lifter or non-trained aerobic athlete:
170 minus age = approx. Zone 2 (~65-72% of Max Heart Rate)
*Max Heart Rate can be determined generally with 220 minus age
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