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This is Week 1 of the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
This cycle is based on system which was a large influence in my early years of training, but of course updated to resonate more with my current philosophies around training.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
As the weeks progress, each type of movement will move closer to failure, with the less demanding SHORT movements progressing past failure by week 3. Details will be included within the programming.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Curls (see options below) x 8-15 Reps (~1-2 reps from failure)
Leg Curl Options (stay consistent week to week)
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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B. Quad Dominant Squat of choice (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (see options below) x 8-15 Reps (~1-2 reps from failure)
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
Leg Extension options (stay consistent week to week)
Banded Sissy / Leg Extension
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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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
1-2 warm-up sets, then:
2 work sets x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
All sets to 0-1 reps from failure
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~2-3 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~1 rep from failure)
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B. Chest Supported Row Variation (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~2 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Straight Arm Pulldowns x 12-20 Reps (~1 rep from failure)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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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)
Pull-ups (variation of choice, see below) x 15 Reps each round
Rest 2 min
Kipping Pull-ups
Strict Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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D. Flat DB Flies (with pause at stretch)
4 sets of 10-15 Reps, increasing in weight/effort each set
Target ~5-4-3-2 reps from failure across the 4 sets
Rest 2 min between tougher sets
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E. Alternate Movements x 3 sets each:
1-2 warm-up sets, then:
2 work rounds
See target reps from failure for each
Standing EZ/Barbell Curls (~1-2 reps from failure)
Rest 1-2 min
Prone DB Face Pulls (to technical failure each set)
Rest 1-2 min
Incline EZ/Barbell Tricep Extensions (~2 then 1 rep from failure)
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. Walking DB Lunges (quad dominant)
2-3 warm-up sets, then:
2 work sets x 12-20 Reps (6-10/leg) (~3-4 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~2-3 reps from failure)
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B. Superset Single leg Movements:
1-2 warm-up sets, then:
2 work sets each (see designated reps from failure for each)
B-Stance DB RDL x 8-12 Reps (left leg) (~3-4 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~1-2 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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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 (options below) x 10-20 Reps
Row 45 seconds HARD EFFORT
Rest 2 min
“At Home” Leg Extension variation of choice (options 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. Superset Movements x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Rest 2-3 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 / Strict Pull-ups (unweighted) (scaled versions below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~3 then 2 reps from failure)
Rest 2-3 min between work sets
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. (weighted) Dips OR (weighted) Push-ups
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~3 then 2 reps from failure)
Rest 2-3 min between work sets
Alternate Dip/Push-up options (stay consistent week to week)
Band-Assisted Dips
Foot-Assisted Dips
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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C. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets (~2-1-0 reps from failure across the 3 work sets)
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 warm-up, then:
2 heavier work sets x 8-12 reps each
Incline DB Bench Press (pause bottom) (~2-3 reps from failure)
Jansen Rows (~1-2 reps from failure)
Rest 2-3 min
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E. Superset Movements x 2 sets each:
Both sets to technical failure for each movement
Banded Pushdowns x 12-20 Reps
Bentover Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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