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This is Week 2 of the Spring 2024 Hypertrophy cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize partials, dropsets, rest/pause sets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
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.
These will each be progressed to failure (and beyond where relevant) as the cycle continues.
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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 (~3-4 then 2-3 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; ~3-4 RIR)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter; ~2-3 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. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
1 challenging set x 15 Reps (~1-2 RIR)
Rest 2-3 min
Use same weight as 15-rep set
Complete 30 Reps in as few sets as possible
Rest only 15-20 sec between each “mini” set
Expect to chip away in small sets until 30 Reps are completed
***Maintain ~1-2 reps from failure on each set
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
–Heels Elevated Goblet Squat
–Spanish Squat
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D. Leg Curls (see options below)
1-2 warm-up sets, then:
1 challenging set x 15 Reps (~1-2 RIR)
Rest 2-3 min
Use same weight as 15-rep set
Complete 30 Reps in as few sets as possible
Rest only 15-20 sec between each “mini” set
Expect to chip away in small sets until 30 Reps are completed
***Maintain ~1-2 reps from failure on each set
“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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E. Superset x 2-3 sets each:
Barbell Ab Rollouts x 6-12 Reps
Decline OR GHD Sit-ups x 6-12 Reps
Rest 2 min
Alternative Movements you can swap for Rollouts:
–Plank Hand Walkouts
Alternative Movements you can swap for Decline/GHD Sit-ups
–Decline Weighted Sit-up
-Standard Flat Sit-ups
–Overhead DB Sit-ups
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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; ~2-3 RIR)
Rest 2 min
1 set x 10-15 Reps (lighter; ~2 RIR)
+ Superset the FINAL SET:
Flat DB Flies (Bottom 60% ROM) x 8-12 Reps (~2-3 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 (~3-2-1 RIR)
Rest 1-2 min
DB Lateral Raise x 10-15 Reps (~1 RIR)
Rest 1-2 min
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. Chest Supported DB Row
1-2 warm-up sets, then:
1 tough set of 10-15 Reps (~2 reps from failure)
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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D. Superset x 2 sets each:
Use ~70% of part C top set
Maintain ~1-2 reps from failure each work set
Banded Straight Arm Pulldowns x 12-20 Reps
Chest Supported DB Row x 10-15 Reps
Rest 2-3 min
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E. Reps 15-12-10 of each:
Complete 1 warm-up set prior, as needed, then:
Keep same difficulty all sets (~2 RIR each)
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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F. 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. 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; ~3-4 RIR)
Rest 2 min
1 set x 10-12 Reps (lighter; ~2-3 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 (~2-3 then 1-2 RIR)
Walking DB Lunges (Glute focus) x 8-12 steps (4-6 per leg) (~3-4 RIR)
Rest 2-3 min
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. Superset Movements:
1-2 warm-up sets prior, then:
2 work supersets each (see RIR for each below)
Leg Curls x 10-20 Reps (~1-2 RIR)
DB RDL x 6-12 Reps (~3 RIR)
Rest 2-3 min
“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
Over 2-3 progressively heavier/difficult sets:
Build to a TOP SET of 8-12 Reps (~2 RIR)
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E. Superset x One Round:
Maintain ~1 RIR 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
2-3 Warm-up sets, then:
1 work set x 6-9 Reps (heavier; ~2-3 RIR)
Rest 2 min
1 work set x 9-12 Reps (moderate; ~1-2 RIR)
Rest 2 min
1 work set x 12-15 Reps (lighter; ~1 RIR)
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 (~2-3 then 1-2 RIR)
DB Front Raise x 8-12 Reps (~1 RIR each)
Rest 2-3 min
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. One Arm Banded Lat Pulldowns
1-2 warm-up sets, then:
3 work sets x 10-15 per arm (~2-1-0 RIR across the 3 work sets)
Rest ~1 min b/w arms
Alternative Movement you can swap for Banded pulldown:
–One-Arm DB Rows (lat focus, see cues in video description)
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D. Flat Barbell Bench Press
1-2 warm-up sets, then:
Reps 15-12-9 for work sets
Increasing weight/effort each set
~4-3-2 RIR (working slightly harder each set)
Rest 2-3 min between work sets
Alternative Movement you can swap:
–Flat DB Bench Press
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E. EZ or Barbell Preacher Curls
1-2 warm-up sets, then:
1 challenging set x 15 Reps (~1-2 RIR)
Rest 2-3 min
Use same weight as 15-rep set
Complete 30 Reps in as few sets as possible
Rest only 15-20 sec between each “mini” set
Expect to chip away in small sets until 30 Reps are completed
***Maintain ~1-2 reps from failure on each set
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F. Two-Part Lying DB Tricep Extensions
1 warm-up set, then:
3 sets x 8-12 Reps (~3-2-1 RIR across the 3 work sets)
Rest 1-2 min between work sets
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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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