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This is Week 1 of the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
RPE = “Rate of Perceived Exertion” which correlates inversely with Reps in Reserve (RIR)
10 RPE = 0 RIR
9 RPE = 1 RIR
8 RPE = 2 RIR etc….
I chose to use RPE in this cycle, instead of RIR, because RPE is a measure of perceived effort. The key being effort, which is meant to increase by “one unit” each set. I think RPE conveys the intent more effectively in this case.
There will be a VERY general example provided directly below each repeating movement.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Foam Roller/Slider DB Hack Squats
4 sets of 10-15 Reps
Increase weight each set similar to below example of ascending RPE
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. Alternate Quad/Cardio + Hams/Cardio Sequence x 3 Rounds:
For Rower, purposely try to use the Hams/glutes which will be fatigued
For Biking, purposely try to use the quads which will be fatigued
“At Home” Leg Curl Variation of choice (videos below) x 10-20 Reps
Row 45 seconds HARD EFFORT
Rest 2 min
“At Home” Leg Extension variation of choice (videos below) x 10-20 Reps
Bike 45 seconds HARD EFFORT
Rest 2 min
At Home Leg Curl Variations:
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
Seated Banded Leg Curls
At Home Leg Extension 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
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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D. Glutes and Abs Sandwich x 2 Rounds:
First round slightly lighter/easier warm-up, then one challenging round
Single Leg DB Hip Thrust x 10-20 Reps (weak glute)
Barbell Ab Rollouts x 6-12 Reps
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Single Leg DB Hip Thrust x 10-20 Reps (strong glute)
Rest 2-3 min between rounds
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 7
110×8 @ RPE 8
120×8 @ RPE 9
130×8 @ RPE 10
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B. One Arm DB “stop” Rows (knee on bench)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Remember to REST EQUALLY between arms
Example:
50×12 @ RPE 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. Superset Movements x 3 sets each:
First set of 12 clean and press is essentially a warm-up, then add load set to set from there
Hang Power Clean and Push Press/Jerk x Reps 12-9-6 (increasing weight each set)
Banded Straight-Arm Pulldowns x 12-20 Reps
Rest 2 min
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D. Flat DB Flies (with pause at stretch)
4 sets of 10-15 Reps, increasing in RPE (6-7-8-9 across 4 sets)
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E. Alternate Movements x 3 sets each:
Ascending RPE 7-8-9 across the 3 rounds
Standing EZ/Barbell Curls
Rest 1-2 min
Prone DB Face Pulls
Rest 1-2 min
Incline EZ/Barbell Tricep Extensions
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute focus) + Abs
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
130×8 @ RPE 9
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 7-8-9 for the 3 Rounds across all movements.
***If in a crowded gym, and cannot complete circuit as prescribed, then SUPERSET the Leg curl with the RDL, and do the Glute Bridge by itself as “Part C”
“At Home” Leg Curl Variation of choice (videos below) x 10-15 Reps
Rest 30s
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hip Banded DB RDL x 8-12 Reps
Rest 3+ min between rounds
At Home Leg Curl Variations:
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
Seated Banded Leg Curls
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C. 3 Rounds:
Each Round quickly, then rest 3 min after each round
6 Reps Hang Squat Cleans
12 Reps Walking DB Lunges (6 per leg, alternating)
9 Reps Ring/TRX Plank Sprawls (Scale on knees or by elevating rings)
Rest 3 min
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D. Dip Belt Calf Raises
3 x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups OR Rack Pull-ups (options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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B. Dips (weighted as needed) (scaling below)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 7
10×8 @ RPE 8
20×8 @ RPE 9
30×8 @ RPE 10
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. Alternate Movements x 3 sets each:
Ascending RPE going 8-9-10 for the 3 Rounds across all movements.
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
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D. Alternate Movements x 3 sets each:
First set 15-20 Reps lighter, then 2 heavier sets of 8-12 (work sets)
Incline DB Bench Press (pause bottom)
Jansen Rows
Rest 2-3 min
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E. Superset Movements x 2 sets each:
Banded Pushdowns x 12-20 Reps
Bentover Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 40-30-20-10 at steady/consistent pace:
Bike Calories
Row Calories
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B. As Many Rounds as Possible in 10 Minutes:
Sustainable pace where each round is the same time as each prior and subsequent round
4 Burpee DB Step-ups
10 Russian KBS
12 Shuttle Runs (30 feet each way = 2 reps)
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Day 7 – Rest + Walk 10k steps
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