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This is Week 2 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 (~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. Alternate Movements:
1 warm-up round, then:
3 work rounds
Start work rounds towards the top of the rep range listed with ~3 reps from failure for each. Then let reps drop set to set as needed to maintain ~3 reps from failure each set
Heels Elevated Deadlift (Dumbbells or Trap Bar) x 8-12 Reps
(note “quad dominant” execution in video demos)
Rest 1 min
Alternating DB Reverse Lunge x 8-16 Reps (4-8 per leg)
(note “hip dominant” execution in video)
Rest 2-3 min
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D. As Many Reps as Possible in 10 Minutes:
15 Calorie Row (~45-60 seconds of cardio)
15 Box Jump overs
15 Lying Leg Raises (ADV decline/ghd raises)
15 Burpees
15 Wall-Balls (scale as light DB thrusters if needed)
15 GHD/Decline Sit-ups
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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. Alternate Paired Supersets x 3 Rounds:
Each round, reps decrease and add weight (start light so final set is the challenging one).
15-20 reps first set, 12-15 reps second set, and 8-12 reps third set. See target reps from failure for each movement
Push-ups (~3-2-1 reps from failure across 3 sets)
(adjust elevation of barbell in rack for difficulty, and obviously avoid weight unless needed)
Incline DB Curls (~3-2-1 reps from failure across 3 sets)
Rest 2-3 min
Prone DB Y-Raise (~2-1-0 reps from failure across 3 sets)
DB Upright Rows (~2-1-0 reps from failure across 3 sets)
Rest 2-3 min
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D. Superset x 3 sets each:
One lighter warm-up set, then 2 challenging work sets
Target ~2 then 1 rep from failure across both sets of both movements
Rack Pull-ups OR Band-Assisted Pull-ups x 10-15 Reps
BW Tricep Extensions (Rings/TRX or barbell in squat rack) x 8-15 Reps
(elevate height of rings/bar to scale movement)
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. 4 Rounds:
Warm-up / Ramp-up in weight to top set for Squat Cleans BEFORE beginning 4 rounds
Squat Clean x Reps 1-2-3-4 (decreasing weight each set)
Rest 1-2 min
(Weighted) Hip Extensions (see below) x 8-12 Reps (~4-3-2-1 reps from failure)
Rest 2-3 min
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. “At Home” Leg Extension variation of choice (videos below)
1 lighter warm-up x 10-15 Reps
2 challenging work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest ~2 min between sets
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
Banded Sissy / Leg Extension
DB Leg Extensions
Banded Leg Extensions
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E. One Round Ab Sequence:
Weighted Plank x 30-45 seconds unbroken
Lying Leg Raises with hip thrust x Max Reps in 30 seconds
Rest 2-3 min
Decline or GHD Sit-ups x Max Reps in 30 sec
Rest 15s transition
Burpee Toe Touches x Max Reps in 30 sec
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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. As Many Reps as Possible in 90 seconds (Rest 2 min) x 3 sets:
Flat DB Bench Press x 12-15 reps on first set, and ok if reps fall each set thereafter
Max Reps Hang Power/Muscle Snatch in remaining time
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E. Prone DB Face Pulls
One set of 12-20+ Reps
Rest 30s
One additional set with same difficulty as first set
(goal for 50-60% of reps achieved on first set)
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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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