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This is Week 2 of the SECOND 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. Spanish Squats OR Sissy Squats (over barbell in squat rack)
One set of 15-20 reps to 1-2 reps from failure
Rest 30s
Additional set (same weight/difficulty) to 1-2 reps from failure
Rest 30s
Final set (same weight/difficulty) to technical failure
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D. Alternate Movements x 2 sets each:
Immediately after the SECOND set of each movement, complete a “dropset.”
This means to complete the second set, then reduce weight 30-40% and continue accruing reps
Barbell Hip Thrusts x 6-8 Reps (first set), then 10-15 Reps (second set)
Rest 2-3 min
Weighted Sit-ups (DB on/above chest) x 5-10 Reps both sets
Rest 2-3 min
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E. As Many Rounds as Possible in 5 Minutes:
12 Reps Lying Leg Raises with hip thrust
6 Reps Burpee Toe Touches
8 Reps Barbell Ab Rollouts
4 Reps Burpee Toe Touches
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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 Every Min x 8 Minutes (4 Rounds):
Each exercise for 10-12 Reps
(with a weight/difficulty you could do 15-20 reps “fresh”)
Decline Push-ups (Use flat ground or elevate hands to adjust difficulty as needed)
Hang Snatch High Pulls
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D. Superset Movements x 3 sets each:
*Feel free to do butterfly and/or “chest to bar” kipping pullups in lieu of Rack or Banded if you are proficient and want to work that skill
Rack Pull-ups OR Band-Assisted Pull-ups x 10-15 Reps (~2 reps from failure)
Seated DB Lateral Raises (no loss of tension at bottom) x 10-15 Reps (~1 rep from failure)
(arms stop shy of completely vertical at bottom)
Rest 2-3 min
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E. Prone DB Spider “Hammer” Curls
1-2 warm-up sets, then:
One TOP SET of 10-15 Reps (~1-2 reps from failure)
Rest a few minutes
Reduce weight/difficulty to allow for 15-20 Reps…
One set of 15-20 reps to 1 rep from failure
Rest 30s
Additional set (same weight/difficulty) to 1 rep from failure
Rest 30s
Final set (same weight/difficulty) to technical failure
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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
Over the course of 3-5 increasing weight/difficulty sets, build to challenging set of 5 Reps
“smooth touch and go” if capable (or fast single are fine, too)
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D. Climb as High as Possible in 5 Minutes:
Cleans use same weight as top set in Part C. Reps do NOT need to be touch and go
(drop from top or single reps as needed to achieve target reps for each round)
Squat Cleans x Reps 1-2-3-4-5 etc…. (add 1 rep each round)
GHD/Decline Sit-ups x 10 Reps after each set of cleans
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E. Single Leg SEATED Banded Hamstring Curls
Reps 25-20-15
These are approx. rep targets. Ultimately, look to target ~1 rep from failure each set, and you should see a decrease in reps set to set as fatigue accumulates. Use the same resistance for all sets.
Rest only while opposite leg works
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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
Select a weight where you could do 12-15 Reps UNBROKEN (close to failure). With this weight:
Complete 40 Reps in as few as possible. Everytime you break a set, complete:
12 Reps Standing Open Palm DB Curls (then return to Bench Press)
Rest as needed after each set of curls to ensure a QUALITY set of bench press
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E. Alternate Movements:
Select a weight for each where you can achieve 15-20 reps unbroken to start (~1 rep from failure).
Alternate movements back and forth with minimal rest (approx. 20-40s between) until you’ve achieved 50 Reps of each
Incline DB Tricep Extensions
Prone DB Face Pulls
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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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