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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
Pay attention to the desired effort levels (RPE), as well as total volume and rep ranges. We will gradually see slight shifts in these variables as this final 4-week mesocycle progresses (with MAX REPS TESTING in the final week)
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….
There will be a VERY general example provided directly below each repeating movement.
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.
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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. Back-Rack Reverse Lunges (alternating each rep)
Build QUICKLY to one top set of 8-12 Reps (4-6/leg)
Rest a few minutes and reduce weight to 50% of top set and complete:
2 Rounds:
30 seconds of Back-Rack Reverse Lunges (alternating)
Rest 15 sec transition
30 second of Row for calories
Rest 15 sec transition
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D. “At Home” Leg Curl Variation of choice (see videos below)
One set of 12-20 reps to ~2 Reps from failure
Rest 30s
Additional set (same difficulty level) to 1 rep from failure
+ Superset the FINAL SET ONLY with:
Barbell Glute Bridge (on ground) x 10-15 Reps
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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E. Barbell Ab Rollouts
2-3 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
Hanging Oblique Knee Raise x Max Reps in 60 seconds
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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. Hang Power Clean and Push Press/Jerk
Reps 5-4-4-3-3 (increasing weight to ONE TOP SET)
The first few sets should be lighter ramp-up sets
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D. Alternate Movements Every Minute x 20 Minutes (4 Rounds):
Given the short rest, you should select a weight for each where you can leave about 5-6 RIR on the first set. Expect fatigue to accumulate, and sets should be quite challenging by the last round
Incline DB Flies x 8-12 Reps
Incline EZ/Barbell Tricep Extensions x 8-12 Reps
Incline DB Curls x 8-12 Reps
Banded Straight-Arm Pulldowns x 10-15 Reps
Prone DB Face Pulls x 10-15 Reps
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Day 3 – REST DAY
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Day 4 – Lower Body + 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. Walking DB Lunges
Over 2-3 warm-up sets, build to a top set of 8-12 Steps (4-6/leg)
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D. 2 Rounds of Sequence:
Walking DB Lunges x 8-12 Steps @ approx. 50-60% of top weight from Part C
SUPERSET Hip Extensions (see 4 video options below) x 6-10 Reps
Rest 2 min
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
(Scale on knees or by raising rings)
SUPERSET Abmat/Flat Sit-ups x 6-12 “slow and controlled” reps
Rest 2 min
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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E. Dip Belt Calf Raises
1 x 10-15 (light/easy warm-up)
2-3 x 8-12 (challenging)
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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 as you build to ONE TOP SET for each:
Suggest approx. 2-3 progressively heavier “non-fatiguing” sets to reach the top weight
Incline DB Bench Press (pause bottom) x 6-8 Reps
Rest 2 min
Jansen Rows x 8-12 Reps
Rest 2 min
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E. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Select a weight where you could achieve approx. DOUBLE the target reps for each
Bradford Press x 6-10 Reps (note “there and back” = 1 rep)
Standing EZ/Barbell Curls x 8-12 Reps
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One set of 15-20 reps to 1-2 Reps from failure
Rest 30s
Additional set (same weight) to 1-2 Reps from failure
Rest 30s
Final set (same weight) to 0-1 Reps from failure
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Day 6 – OPTIONAL Conditioning Day
A. 5 Rounds:
Run distance x 1000-800-600-400-200m
Devils Press x Reps 10-8-6-4-2
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B. As Many Rounds as Possible in 6 Minutes:
10 Cal Row
10 Burpees lateral over rower
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Day 7 – Rest + Walk 10k steps
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