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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
The final 4-weeks of this cycle will have a SLIGHT decrease in reps for the repeating movements week to week. Pay attention, as we will be building intensity and decreasing reps as we get closer to “Max Reps testing” at the end of the program.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. High Bar Pause Back Squat (or Safety Squat Bar)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add difficulty to all sets the following week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
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
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. Conventional Deadlift
4 sets of 4-6 Reps
***Increasing weight each set with big jumps in load, such that the first set is a warm-up, and the FINAL set is 1-2 reps from “technical failure.”
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D. Alternate Movements x 3 Rounds:
Start with lighter weight and Increase each round such that the final set of each is quite challenging
Weighted Hip Extensions (angled or flat) x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-10 Reps (per leg)
Rest 1-2 min b/w legs on the most challenging round
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E. Alternate Movements At the Top of Every Min x 10 Min (5 Rounds):
Decline or GHD Sit-ups x 8-12 Reps
Burpee Toes to Bar (or Burpee Hanging Leg Raise) x 3-6 Reps
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH EXERCISES:
Build to ONE TOP SET of 6-10 Reps
Then complete backoff set of 10-15 Reps
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
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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C. Push-ups (options below)
(select movement and stay consistent week to week)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
Push-ups arranged from HARDEST to EASIEST:
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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D. Alternate Paired “AMRAP” Sequences x 2 Rounds:
Pairing #1 – As Many Rounds as Possible in 2 minutes:
5 Reps Devils Press
10 Reps Burpees
Max Reps Devils Press in remaining time
Rest 3 min then move to Pairing #2
Pairing #2 – – As Many Rounds as Possible in 2 minutes:
10 Reps DB Snatch (alternate arms, 5 reps each)
10 Reps Burpees
Max Reps DB Snatch in remaining time
Rest 3 min then return to Pairing #1
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E. Standing Barbell Curls
Complete a set of 9-10 Reps with 2-3 reps from failure (approx. a 12-RM weight)
Rest a few minutes
Complete as many sets of 4 reps unbroken as possible (with only 15 seconds between sets)
There should be one failure point at the end
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
“At Home” Leg Curl Variation of choice (options below) x 10-20 Reps (approx. 1 RIR)
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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Using the same weight as prior to Deload week, complete:
6 sets of 8 Reps
Rest only 30s between sets
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. Complete “As Man Reps as Possible in 30 seconds” x 5 Rounds:
Rest 1:30 between each AMRAP (so 30 sec of work, then 1:30 of rest for 5 rounds)
***For Squat Cleans, Increase weight first 2-3 sets, then final 2-3 sets at same weight
3 Reps Squat Clean
Max Reps “Pistol Squats” (free-standing OR assisted to riser) in remaining time
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D. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Lemon Squeezers x Max Reps in remaining time
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E. Single-Leg Calf Raise (Deficit + DB as feasible)
One TOP SET of 8-10 reps per leg
Then 1-2 backoff sets of 10-12 reps (lighter, focus on deep stretch and contraction)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Reps 20-15-10 (increasing weight/difficulty each round)
Goal to complete all sets of unbroken, so the 20-rep set will need to be quite light
(and potentially the assistance quite high for the pull-ups!)
Incline DB Bench Press
Rest 20-30 seconds
(Assisted) Pull-ups (see assisted options below)
(heavily assisted for first two sets more than likely, use BW or add weight for third set as feasible)
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. As Many Rounds as Possible in 4 Minutes:
Select a difficulty level of approx. 12-RM for each exercise
6 Reps Push-up variation of choice
6 Reps Inverted Rows
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E. Finisher Complex x 2 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 4 min (Rest 3 min) x 4 sets:
Run 400m
7 Burpee Box Jumps
Max Row or Bike Cals in remaining time
(max shuttle runs if no rower or bike available)
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B. Accumulate 300 Stairs of “ascent”
Recommend a stairway of approx 15-20 steps high so that you can sprint up, and casually walk back down to recover (which would equate to 15-20 trips up the stairs). It would be ok to use a shorter or longer stairway, as well!
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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