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This is Week 3 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.
Now as we enter “week 3,” the lengthened movements are closing in on 1-2 reps from failure, while the short overload movements will be moving into partials and other intensity techniques.
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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. Back-Rack Split Squats (no elevation)
Over 2-3 warm-up sets, build to a tough weight for 8-10 Reps per leg (~2 reps from failure)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
Rest 1-2 min BETWEEN legs as you get to the top work set
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D. One Round:
Use 50-60% of the weight from top set in Part C
Rest only as needed to ensure you meet the minimum rep targets for each movement
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Russian KBS (all hamstrings/glutes) (break into sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
40 Reps Bench Jump overs (lateral or facing)
40 Reps Reverse Crunches
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E. Seated DB Calf Raises
2 x 12-20 Reps
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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. As Many Rounds as Possible in 5 Min
Rest 3 min
Then Repeat AMRAP 5 Min:
8 Reps Hang DB Muscle Snatch (left arm)
4 Reps Two Push-up Burpees
8 Reps Hang DB Muscle Snatch (right arm)
4 Reps Two Push-up Burpees
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D. Alternate Movements Every Min x 12 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
Target ~3-4 reps from failure on the FIRST set, and it should be ~1-2 reps from failure by the final set for each movement
Banded Pushdowns x 10-15 Reps
Alternating DB Curls x 12-20 Reps (6-10 per arm)
Neutral Grip Banded Pulldown 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) (~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. Complete Sequence x 3 Rounds:
1 warm-up round, then:
2 work rounds to designated reps from failure
Foam Roller / Slider Hack Squats x 8-12 Reps (~1-2 reps from failure)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min between rounds
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D. Alternate Ham/Quad movements x 2 sets each:
1 warm-up set, then one challenging work set to desginated reps from failure
Low Bar Good Mornings x 8-12Reps (~2 reps from failure)
Rest 1-2 min
Sissy / Banded Leg Extensions x 10-20 Reps (to technical failure)
Rest 1-2 min
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E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
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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. Climb as High as Possible in Rep Sequence in 10 Minutes:
Man-Makers x Reps 1-2-3-4-5 etc… (Add 1 rep each round)
25 Reps Jump Rope (Double-unders OR Single-unders)
Devils Press x Reps 1-2-3-4-5 etc… (Add 1 rep each round)
25 Reps Jump Rope (Double-unders OR Single-unders)
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E. Alternate Movements x 3 sets each:
For Floor press, target ~5-3-2 reps from failure across the 3 sets
You can also take bar out of rack as opposed to “hip thrust” to extension (as shown in video)
Barbell Floor press x Reps 20-15-10 (increasing weight/effort)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
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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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