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This is Week 2 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 (~2-3 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 (~to technical 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 (~2-3 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 (~to technical 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. Superset Single-Leg Movements x 2 rounds:
*Both are “work rounds” so ramp up Split Squat as needed prior
Target ~2 reps from failure for split squats and to technical failure for banded kickbacks
Rear-Foot Elevated DB Split Squat (Hand Supported) x 8-10 Reps (weak leg)
Banded Glute Med Kickback x 10-15 Reps (same leg)
Rest 2 min
Repeat for Opposite leg
Rest 2 min
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D. Climb as High as Possible in 5 Minutes:
Double-unders x Reps 20-40-60-80 etc… (add 20 reps each round)
(scale as single-unders jump rope)
Decline or GHD Sit-ups x 10 Reps after each set of Jump Rope
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E. Alternate Movements at the top of Every Min x 6 Min (3 Rounds):
Min 1: Lying Leg Raises with hip thrust x 10-15 Reps
Min 2: Burpee Toe Touches x Max Reps in 30 sec (rest 30s)
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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 (~1-2 reps from failure each)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~to technical 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 (~1 then 0 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 (~to technical failure)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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C. Alternate Movements x 2 rounds:
Both are “work rounds” so ramp up as needed prior
Rack Pull-ups OR Band-Assisted Pull-ups x 6-10 Reps (~1-2 reps from failure)
Rest 2 min
Decline Push-ups x 8-15 Reps (~2-3 reps from failure)
(Use flat ground or elevate hands to adjust difficulty as needed)
Rest 2 min
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D. Alternate Paired Supersets x 3 Rounds:
1 warm-up round, then:
2 work rounds (~1-2 reps from failure across all movements for work rounds)
Butterfly Lateral Raises x 10-15 Reps
Slightly Bentover DB Upright Rows x 10-15 Reps
Rest 2 min
Prone DB Spider “Hammer” Curls x 10-15 Reps
Incline DB Tricep Extensions x 10-15 Reps
Rest 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) (~2-3 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~1-2 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) (~2-3 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~1 then 0 reps from failure)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
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C. Squat Clean
Build QUICKLY with low volume, to a challenging set of 3 Reps
(drop from top or “touch and go” if proficient)
Rest a few minutes and reduce weight 10-15% from top triple
Complete 2 Reps at the top of every min x 5 minutes
(focus on improving quality and execution every rep!)
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D. Alternate Movements x 2 sets each:
To technical failure for each movement
Single Leg Banded Hamstring Curls x 12-15 Reps (per leg)
Rest 1-2 min after both legs
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min after both legs
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E. Superset Movements x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) x 5-10 Reps
(this is meant to be tough AFTER the rollouts, but it’s totally acceptable to avoid weight if that is what is needed for you to keep quality technique for 5-10 Reps of Sit-ups)
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 (~2 then 1 rep 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 (~2 then 1 rep 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)
+ immediately after failure on the FINAL set for each movement:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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. Flat Barbell Bench Press
Build quickly to a challenging set of 5-8 Reps (~2 reps from failure)
(this will be lower than you expect due to fatigue from dips in part B)
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E. Climb as high as Possible in 6 Minutes:
10 Flat Barbell Bench Press @ 60-65% of top weight in Part D
DB Hang Power Cleans x Reps 5-10-15-20 etc… (add 5 reps each round)
(Select a weight where you can make the 10-rep set unbroken and possibly the 15-rep set)
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F. Alternate Movements x 2 sets each:
1 warm-up set prior if needed, then 2 work rounds
Seated Overhead DB Tricep Extensions x 10-15 Reps (~2 reps from failure)
Rest 1 min
Prone DB Face Pulls x 15-20 Reps (~1 from failure, then to technical failure final set)
Rest 1 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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