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This is Week 1 of the THIRD and final MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
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. Walking DB Lunges
Over 2-3 warm-up sets, build to a tough set of 8-12 Steps (4-6/leg)
~3 reps from failure
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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 videos below) x 6-10 Reps (~2 reps from failure)
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 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. 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
Wide Grip Banded Pulldown 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. 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. Front Squats
Build QUICKLY to one top set of 8 Reps
Rest a few minutes and reduce weight to 50% of top set and complete:
2 Rounds:
30 seconds of Front Squats (with 50% of 8-rep set)
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 2 Reps from failure
Rest 30s
Final set (same difficulty level) to 1 rep from failure
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 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 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 (Final set ~3 reps from failure)
Rest 2 min
Jansen Rows x 8-12 Reps (Final set ~2 reps from failure)
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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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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