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This is Week 3 of the SECOND MESOCYCLE in 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….
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 Split Squats (no elevation)
Quickly find a tough weight for 8-10 Reps Per leg (Rest equally between legs)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
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D. One Round:
Use 50-60% of the weight from top set in Part C
Rest only as needed to ensure you meet the minimum rep targets for each movement
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Russian KBS (all hamstrings/glutes) (break into sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
40 Reps Bench Jump overs (lateral or facing)
40 Reps Reverse Crunches
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E. Seated DB Calf Raises
2 x 12-20 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
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
+ Immediately after the FINAL “RPE 10” set only, complete 3-5 “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 7
55×12 @ RPE 8
60×12 @ RPE 9
65×12 @ RPE 10
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C. As Many Rounds as Possible in 5 Min
(Rest 3 min) Then Repeat AMRAP 5 Min:
8 Reps Hang DB Muscle Snatch (left arm)
4 Reps Two Push-up Burpees
8 Reps Hang DB Muscle Snatch (right arm)
4 Reps Two Push-up Burpees
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D. Alternate Movements Every Min x 12 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
Banded Pushdowns x 10-15 Reps
Alternating DB Curls x 12-20 Reps (6-10 per arm)
Banded Straight-Arm Pulldowns x 12-15 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. Complete Sequence x 2 Rounds:
Both rounds are “work rounds” so warm-up prep as needed prior
Alternating Front-Rack Reverse Lunge x 16-24 Reps (8-12 per leg)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min
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D. Alternate Ham/Quad movements x 2 sets each:
Low Bar Good Mornings x 8-12Reps
Rest 1-2 min
Inverted Banded Leg Extensions x 10-20 Reps
Rest 1-2 min
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E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
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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. Chest Supported Wide Row + Neutral Grip Row Sequence
4 sets of 8-10 reps of each (16-20 reps total)
Increase weight each set with the final 2 sets at the same top weight
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E. Alternate Movements x 3 sets each:
Barbell Floor press x Reps 20-15-10 (increasing weight to one top set)
(can also take bar out of rack as opposed to “hip thrust” to extension)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
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Day 6 – OPTIONAL Conditioning Day
A. Climb as High as Possible in 22 Min:
Man-Makers x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
10 Cal Row OR Bike
Devils Press x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
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B. Bike
10 min steady/sustainable
Rest 5 min
5 min slightly harder effort
Rest 3 min
2 min Hard effort
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Day 7 – Rest + Walk 10k steps
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