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This is week 5 of the THIRD (and final) MESOCYCLE in the Summer 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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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Foam Roller DB Hack Squats
*You can use anything rolls (basketball, volleyball, skateboard etc…)
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min between sets
+ After the second work set to failure:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~3-6 reps on this “short rest” set)
Alternate movements you can swap:
–Heels Elevated Back Squat
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
+ Immediately after the FINAL set to failure:
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)
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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C. “At Home” Leg Curls (see below)
1 warm-up set, then:
1 HARD SET x 15-20 Reps (to failure)
Rest 15-20 seconds, then:
complete 5 sets of 5 reps
Rest 15-20 sec between each of the mini 5-rep sets
+ Immediately after the FINAL set to failure:
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. Hand Supported DB Split Squat
This is a QUAD focus movement, where the knee drives over the toe (as shown)
More novice athletes should avoid the rear foot elevation if needed.
4 Rounds:
No Rest between any of it. Select a weight you could do 15-20 Reps
6-8 Reps weak leg
6-8 Reps strong leg
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E. 2 Rounds of Giant set:
6-12 Decline Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
10-15 Reverse Crunches
Rest 2-3 min
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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:
1-2 warm-up sets each, then:
2 work sets x 6-10 Reps each (~1 then 0 RIR each)
+ After the second work set for each movement:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
Alternative Movement you can swap for Pull-ups:
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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B. One Arm DB Row (knee on bench)
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
Complete all the way through with the SAME ARM
Then rest 2-3 min and repeat sequence for opposite arm
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
+ Immediately after the FINAL set to failure for each arm:
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)
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C. Flat DB Flies
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
Alternate Movements you can swap:
–Banded Chest Fly
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D. 4 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
*Push at least the final round to failure with 3-4 partials on the Lateral Raises and Curls.
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
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E. Face-Down Rear Delt Sweeps
15-20 Reps at the top of every min x 4-5 min
(light weight, rest will be limited approx. 20s each round)
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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
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between sets
Alternate Movements you can swap:
–Hip Banded Trap Bar RDL
–Hip Banded DB RDL
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B. Kas Glute Bridge to Hip Thrust Superset
1-2 warm-up sets of the complex, then:
2 work supersets (~1-2 then 0-1 RIR for both movements)
1-2 warm-up sets of the complex, then:
2 work supersets (~0 RIR for both movements)
(plus see additional hip thrust short-rest sequence after main 2 sets)
Kas Glute Bridge x 8-12 Reps
NO REST
Barbell Hip Thrust x 4-8 Reps
*Same weight/bar as Kas Glute Bridge
Rest 2-3 min between supersets
+ After the second work set for Hip Thrusts…
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for each)
+ Immediately after the Short-rest set of Hip Thrusts:
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)
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C. Heels Elevated Back Squat
2-3 warm-up sets, then:
2 Work Sets x 8-12 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between work sets
Alternate movements you can swap:
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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D. BW Leg Extensions or Sissy squats (videos below)
1-2 warm-up sets, then:
2 work sets x 6-12 Reps (~1-2 then 0-1 RIR)
Rest ~2 min between work sets
Quad Movement Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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E. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
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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:
1 warm-up set prior as needed, then:
2 work sets each
Follow rep scheme for each below
DB Lateral Raise x 12-15 Reps (~Both 0 RIR)
Barbell Overhead Press x 5-8 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset sequence
+ Immediately after BOTH SETS of Lateral Raises…
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)
+ After the second work set for Overhead Press…
NO REST
Reduce weight 30%, then one additional set to technical failure
Alternate Movements you can swap for Barbell Overhead Press:
– Steep Incline Anterior Delt Press
–Seated DB Overhead Press
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B. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
DB Spider Curls x 10-15 Reps (~Both 0 RIR)
Incline DB Curls x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Spider Curls…
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)
+ After the second work set for Incline Curls…
NO REST
Reduce weight 30%, then one additional set to technical failure
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Banded Tricep Pushdowns x 8-12 Reps (~Both 0 RIR)
Incline DB Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Pushdowns…
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 second work set for Overhead Extensions…
NO REST
Reduce weight 30%, then one additional set to technical failure
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D. Alternate Movements:
1 warm-up set each, then:
First set 12-15 Reps
Second set 9-12 Reps
Final set 6-10 Reps
One Arm DB Row (lat focus) (~2-1-0 RIR)
Rest 1-2 min BETWEEN arms and before chest movement
Banded Crossovers (~2-1-0 RIR)
Rest 2 min before returning to rows
+ Immediately after failure on the final set of BOTH MOVEMENTS:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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E. Superset Movements:
1 warm-up set each, then:
2 work supersets
(make sure you have a spotter or safety pins for the bench press)
Flat Barbell Bench Press x 6-12 Reps (~1 then 0 RIR)
Bentover Reverse Flies (rear delts) x 15-25 Reps (0 RIR each)
Rest 2-3 min
Alternate swaps for Barbell Press:
Flat DB Bench Press
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F. Leaning DB Curl
2 work sets x 10-15 Reps / arm
Rest ~30 sec between arms
+ Immediately after failure on the final set…
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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Day 6 – 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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Day 7 – REST DAY
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