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This is Week 4 of the THIRD AND FINAL MESOCYCLE in the Ascending RPE Hypertrophy Training Cycle. Please read the Blog to learn more about the current programming.
This is the FINAL WEEK of the program. Therefore, the objective is to push the FINAL set of each movement to within 0-1 rep from “technical” failure (meaning form is maintained on the movement, avoiding back rounding in an RDL, or hips compensating in a squat, etc…).
Pay attention to the “RPE” examples below each repeating movement for how hard to push each!
There are also “partial” reps, and other intensity techniques added to some of the sequences.
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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 5
110×8 @ RPE 6
120×8 @ RPE 8
130×8 @ RPE 10
*This is the first week with an RPE 10 set (quality technique always)
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for an RPE 10 set with goal for ~40% of reps achieved from prior set
Rest another 15-20 seconds
Complete one final set to RPE 10
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. 3 Rounds:
Select a weight/difficulty where you *could* perform 6-8 more reps than the target range
The objective is to rest minimally, and fatigue will accumulate such that the final round should be quite challenging
Front Foot Elevated DB Split Squat (quad focus) x 8-10 Reps (weak leg)
Single Leg Banded Leg Curl x 12-15 Reps (same leg)
Repeat for opposite leg
Start the next round
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D. 6 Minute Running clock:
Reps 5-10-15-20-25 etc…. (add 5 reps each round to each movement)
For Hip Thrusts, select a weight where you could achieve the 15 round “unbroken” if fresh
Barbell Hip Thrusts
Lying Leg Raises (with hip thrust)
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E. Ring/TRX Plank Sprawls (scale on knees or by elevating rings) or Barbell Ab Rollouts
2-3 sets of 5-10 Reps
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for an RPE 10 set with goal for ~40% of reps achieved from prior set
Rest another 15-20 seconds
Complete one final set to RPE 10
Example:
100×8 @ RPE 6
110×8 @ RPE 7
120×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only, complete 4-7 “partial reps” where you pull the DB as high as possible, but are unable to achieve a full rep (because you have already hit “failure”)
Example:
50×12 @ RPE 6
55×12 @ RPE 7
60×12 @ RPE 8
65×12 @ RPE 10
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C. Barbell Hang Muscle Snatch
Quickly build to a TOP SET of 8-10 Reps
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D. AMRAP 1 Min (Rest 2 min) x 3 sets:
10 Reps Barbell Hang Muscle Snatch @ 60-70% of Part C
Max Reps Push-ups in remaining time (see notes below)
To scale push-ups, elevate hands (barbell in squat rack = best option)
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc… as needed
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E. Alternate Movements x 3 sets each:
Both Movements for Reps 20-15-10 (increasing weight)
Incline DB Curls
Rest 1-2 min
Incline DB Tricep Extensions (one DB)
Rest 1-2 min
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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 5
110×8 @ RPE 6
120×8 @ RPE 8
130×8 @ RPE 10
*This is the first week with an RPE 10 set (quality technique always)
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 6-8-10 for the 3 Rounds across all movements.
*This is the first week with an RPE 10 set on this sequence
***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. Hang Squat Cleans
Build to and complete a TOP set of 6 Reps (smooth and unbroken)
Rest a few minutes and move to part D
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D. Superset x 2 sets each:
Hang Squat Clean x 3 Reps (same weight as Part C)
Heels Elevated Air Squat x 1-2 RIR @ 30X0 tempo
(3-sec descent, no pause/rest at top)
Rest 2-3 min
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E. 2-3 Rounds
Weighted Hanging Knee Raises x 6-12 Reps
Rest 1-2 min
Dip Belt Calf Raises x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 Reps
Rest 1-2 min
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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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for an RPE 10 set with goal for ~40% of reps achieved from prior set
Rest another 15-20 seconds
Complete one final set to RPE 10
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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
+ Immediately after the FINAL “RPE 10” set only:
Rest 15-20 seconds
Go again for an RPE 10 set with goal for ~40% of reps achieved from prior set
Rest another 15-20 seconds
Complete one final set to RPE 10
Example:
0x8 @ RPE 6
10×8 @ RPE 7
20×8 @ RPE 8
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 7-8-10 for the 3 Rounds across all movements.
+ Immediately after the FINAL “RPE 10” for each exercise, complete 4-7 “partial reps” where you attempt to complete a full rep, but are unable to do so (because you have already hit “failure”)
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 2 sets each:
Complete ramp-up sets as needed for each exercise prior to beginning
(first work set is heaviest set)
Bentover DB Rows (one per hand)
Reps 8-10, then 10-15 (decreasing weight each set)
Rest 2 min
Incline DB Bench Press (pause bottom)
Reps 5-8, then 8-12 (decreasing weight each set)
Rest 2 min
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D. Superset Movements x 2-3 sets each:
Drag Curls x 12-20 Reps
Band Pull-Aparts x 15-25 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. One Round (30 min cap):
30 Devils Press
30 Cal Row
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row
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B. One Round:
15 Weighted Decline/GHD Sit-ups
20 Shuttle Runs (30 feet “there and back) = 2 reps)
25m (75-80 feet) Walking Lunge (no weight)
30m Uneven Carry (one KB down, one on shoulder)
30m Uneven Carry (opposite for return trip)
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Day 7 – Rest + Walk 10k steps
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