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This is Week 3 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 the middle of the block (~week 3).
Now as we enter “week 3,” the lengthened movements are closing in on 2 reps from failure, while the short overload movements will be moving into partials.
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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 then 1 rep from failure)
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)
+ Immediately after the FINAL set of Leg Curls…
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)
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 then 1 rep from failure)
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)
+ Immediately after the FINAL set of Leg Extensions…
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)
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 At the Top of Every Min x 16 Minutes (4 Rounds):
There will be cumulative fatigue, especially on the split squat; please select a weight where you *COULD* do 15-20 reps. This will ensure sets are manageable with the final set being the most challenging
Back-Rack Split Squats (no elevation) x 8-12 Reps (weak leg)
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
Back-Rack Split Squats (no elevation) x 8-12 Reps (strong leg)
Decline or GHD Sit-ups x 8-15 Reps
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D. As Many Rounds as Possible in 8 Minutes:
Row 10-15 Cals (~30-50 seconds of cardio)
15 Bench Jump overs (lateral or facing)
30 second Weighted Plank Hold unbroken
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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 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Banded Crossovers…
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)
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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 (~to technical failure both sets)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Straight Arm Pulldowns x 12-20 Reps (~to technical failure)
+ Immediately after the FINAL set of BOTH movements…
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)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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C. 3 Rounds (Rest 5 min) 2 Rounds (Rest 3 min) 1 Round
(so this is 6 total rounds, with designated rest periods)
10 Reps Hang DB Muscle Snatch (per arm)
10 Reps Burpees
15 Reps Neutral Grip Banded Pulldown
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D. Alternate Single-Arm Movements x 3 Rounds:
One-Arm DB Curl (downslope of Incline bench) x 10-15 Reps (per arm)
Rest 1-2 min
One-Arm Seated DB Tricep Extension x 10-15 Reps (per arm)
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) (~2 then 1 rep from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~1 rep 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 then 1 rep from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~to technical failure both sets)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
+ Immediately after the FINAL set of Hip Thrust for each glute…
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)
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C. “At Home” Leg Extension variation of choice (videos below)
4 sets of 10-15 Reps
First 2 sets increase in difficulty, then 2 sets at same challenging level (approx. 1 rep from failure)
+ Immediately after the FINAL SET ONLY:
Rest 30-45s
Then do another set of the same difficulty level to about 1 rep from failure
(expect approx. 50-60% of the reps from the prior set)
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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D. Low Bar Good Mornings
2-3 lighter warm-up sets, then:
Then 1 challenging work set of 10-15 Reps (~1-2 reps from failure)
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E. Giant Set Abs x 2 Rounds:
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Reverse Crunches x 10-20 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
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 (~1-2 then 0-1 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 (~1-2 then 0-1 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:
First 2 work sets to ~1 then 0 reps from failure
Final work set (see note below)
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
FOR THE FINAL WORK SET OF EACH..
*INCREASE the weight 25%, then:
Match the reps achieved on the prior “FULL ROM” set
You will likely only achieve 3-8 “FULL ROM” reps and then you make up the remainder of reps with max effort partials
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
EXAMPLE:
15 reps FULL ROM at 15 lbs
Rest 2-3 min and increase weight to 20 lbs
6 FULL ROM reps + 9 Max Effort Partials (= 15 reps)
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D. Alternate Movements x 4 sets each:
Increase weight each set, such that there is ONE super challenging work set at the end
See target RIR for each movement
Barbell Floor press x 10-15 Reps (~4-3-2-1 reps from failure)
(can also take bar out of rack as opposed to “hip thrust” to extension)
Rest 2 min
Chest Supported Wide Row + Neutral Grip Row Sequence x 6-8 of each (12-16 reps total)
(~3-2-1-0 reps from failure)
Rest 2 min
DB Hang Power Clean and Press x Reps 15-12-9-6
Rest 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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