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This is Week 5, and the FINAL WEEK of the Five-Week Strength Block. Next week will be DELOAD WEEK prior to the new cycle.
In this final week, the program will consist of a series of progress assessments. In general, the Evolved programs do not incorporate a lot of 1-Rep Max testing. Instead we prefer to test within the rep ranges that have been trained throughout the cycle. However, since this is a STRENGTH cycle, we will be doing a few low-rep tests of the repeating movements (ranging from 1-5 reps, depending on the movement).
When building up to a MAX WEIGHT, it is extremely important to do this while avoiding unnecessary fatigue accumulation. Therefore, we advise you follow a protocol similar to the below example (and please understand that the same “principles” hold true when building to a max for more than just one rep).
50-60% x 8-10 reps
70-75% x 3-4 reps
85-90% x 1 rep
93-96% x 1 rep
102% x 1 rep
Etc… continue until you find your max
Please read the Blog about the Strength Phase which provides a more in depth explanation of the cycle and the purpose behind it.
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pendlay Rows
THIS WEEK: Build to a 3-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 6 and 9 reps at decreasing weights
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B. Alternate Movements x as many sets as needed:
Barbell Bench Press
THIS WEEK: Build to a 1-Rep Max following the protocol at top of program
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights
Rest 2-3 min
Hang DB Muscle Snatch
THIS WEEK: Build to a 5-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 10 and 15 reps at decreasing weights
Rest 2-3 min
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C. One-Arm DB Incline Bench Press
Build to a challenging set of 5-7 Reps per arm
Then rest 2-3 min and complete one set of “max reps” per arm with 80-85% of top set
Rest as needed between arms to ensure quality sets
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D. Superset x 3 sets each:
For Pull-ups, complete progressive build-up. Then start with the heaviest set of 2 reps, and decrease weight slightly each set thereafter (fatigue from the Pulldown will impact Pull-up strength set to set)
Strict Pull-ups x 2 Reps
Straight-Arm Banded Pulldown x 12-20 Reps
Rest 2-3 min to optimize Pull-up performance
*The best way to “Scale” the Pull-up in this case, is to perform PULL-UP NEGATIVES VIDEO
(and shoot for 4 reps per set with 3-6 seconds per rep to lower)
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E. Alternate Movements x 3 sets each:
Reps 12-9-6 for each, increasing weight to a 6-RM
The set of 12 reps should be a super light warm-up set
Lying EZ or Barbell Tricep Extensions
Rest 1-2 min
Open Palm DB Curls
Rest 1-2 min
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar; stay consistent)
THIS WEEK: Build to a 1-Rep Max following the protocol at top of program
*Note that 1-RM should be QUALITY and shy of TECHNICAL failure
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights
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B. Barbell Hip Thrusts
THIS WEEK: Build to a 3-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 6 and 9 reps at decreasing weights
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C. DB or Barbell RDL (as 1&1/2 Reps)
(video shows DB, but totally acceptable to opt for barbell if needed for sufficient loading)
1 x 10-12 (lighter, warm-up)
1 x 6-8 (heavier/challenging)
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D. Weighted Plank
(Remember you can load with a dip belt the same way we load weighted pushups)
Build to the HEAVIEST set of 30-45 seconds
*If you make 45s unbroken, rest 2-3 min and add weight
*Continue adding until you find the MAX WEIGHT for 30-45s
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E. Hanging Knee Raises
Strict and controlled (like video)
Complete ONE SET of a challenging # of reps
Rest 30s, then complete one additional set (goal for 50-60% of reps achieved in first set)
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x as many sets as needed:
Strict Pullups (choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
THIS WEEK: Build to a 1-Rep Max following the protocol at top of program
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights/difficulties
Rest 2-3 min
Strict Overhead Press
THIS WEEK: Build to a 2-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 4 and 8 reps at decreasing weights
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x as many sets as needed:
For Both Movements:
Build to a 4-Rep Max following a similar protocol at top of program
Then complete “back-off sets” of 8 and 12 Reps at decreasing weights/difficulties
Dips (weighted as feasible)
Rest 2-3 min
Standing Barbell Curls
Rest 2-3 min
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Neutral Grip DB Seal Rows
Build progressively to tough set of 5-7 Reps
Then rest 2-3 min and complete 1 set of “Max reps” at 80-85% of top set
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D. DB Fly/Press Hybrid
Build to a top set of 7-9 Reps
Rest 30-45 sec and reduce weight to 65-70% of top set
Complete one additional set for MAX REPS with quality form
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E. Superset x 2 sets each:
Prone (face-down) DB “Swings” x 20-25 Reps (approx 2x weight used for Lateral Raises)
Band Pull-Aparts x 15-20 Reps
Rest 2 min
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Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Pause Front Squats (1-sec pause bottom each rep)
THIS WEEK: Build to a 1-Rep Max following the protocol at top of program
*Note that 1-RM should be QUALITY and shy of TECHNICAL failure
Then complete “back-off sets” of 3 Reps and 5 Reps at decreasing weights
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B. Stop Deadlifts (small pause/reset on ground each rep)
THIS WEEK: Build to a challenging single rep following the protocol at top of program
(for deadlifts, this “top single” should be a weight where you *could* achieve 2-3 reps with quality form
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights
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C. . DB Rear Foot Elevated Split Squat (stop/pause at bottom; EXPLODE UP)
Complete 2-4 progressively heavier sets of 6 Reps per leg until you find the “heaviest” possible
Rest approx. 2 min BETWEEN legs (so each leg is “fresh” when sets commence)
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D. Superset x 3 sets each:
For Sit-ups, complete progressive build-up. Then start with the heaviest set of 8-10 reps, and decrease weight slightly each set thereafter (fatigue from the Leg Raises will impact Sit-up strength set to set)
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
Lying Leg Raises (weighted) x 8-15 Reps
Rest 2-3 min
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Day 6 and Day 7 – Rest + Walk 10k steps as desired
Since this is a STRENGTH cycle; and part of the objective is to flush fatigue and re-sensitize the body to higher volume loads, there will be no prescribed training on the final two days.
The time would be best spent relaxing, recovering, and enjoying the downtime for other pursuits.
Next week will be the introduction/preparatory DELOAD WEEK before the new cycle commences
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