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This is Week 2 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)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps
Rest a few minutes
Then complete backoff set of 8-12 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)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 10-15 Reps to 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 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. Select Ham/Glute Dominant Movement for your level:
Complete TWO WORK SETS within the target rep range for your chosen movement
Complete 1-2 warm-up sets prior to work sets
Glute-Ham Raise x 5-10 Reps
OR
Weighted Hip Extensions x 8-12 Reps
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D. Barbell Hip Thrust (10s iso hold)
Reps 4-3-2 (increasing weight each of three sets)
*There is a 10s pause at the top on EVERY REP
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E. Weighted Plank
Choose a loading that would challenge you for 45 seconds unbroken
Then complete 100 seconds at that weight
Everytime you break, complete 10/7 Cal Row (male/female) or Bike (hard effort)
Then try to rest less than 1-minute before next plank set
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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 5-8 Reps
Then complete backoff set of 8-12 Reps
***Note decrease in reps across all work sets from prior week
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)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 8-12 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 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)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 8-12 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 RIR (same weight/difficulty)
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. One Round:
15 Reps Push Press
Row 15/10 Cals (male/female)
12 Reps Incline DB Tricep Extensions
Row 15/10 Cals (male/female)
8 Reps Incline DB Tricep Extensions
Rest 3 min
15 Reps Push Press
10 Burpees
12 Reps Incline DB Curls
10 Burpees
8 Reps Incline DB Curls
Rest 3 min
15 Reps Push Press
Max Reps Incline DB Tricep Extensions (same weight as prior sets)
Max Reps Incline DB Curls (same weight as prior sets)
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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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps
Rest a few minutes
Then complete backoff set of 8-12 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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B. Kas Glute Bridge
NO CHANGE TO REP SCHEME ON THIS SEQUENCE
Continue progressing from prior week.
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
6 sets of 8 Reps
Rest only 30s between sets
***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. Foam Roller/Slider DB Hack Squats
After a couple warm-up sets, complete ONE TOP SET of 10-12 Reps
Rest a few minutes
Then complete 5-6 Reps unbroken At the Top Of Every Minute x 5-6 minutes
(use same weight as 10-12 rep top set)
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D. ONE ROUND:
DB Hang Squat Cleans x 12-15 Reps
Immediately into…. Walking DB Lunges (reps description below)
For Lunges, select a moderate weight, where you feel like you can go 20-30 steps (10-15 per leg) without stopping to pause/rest (consistent movement).
For QUAD FOCUS, shorter steps, knee over toe as much as possible at bottom
For GLUTE FOCUS, longer steps, vertical shin at bottom
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E. Superset Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min between rounds
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F. Donkey Calf Raises (dip belt)
2 sets of 8-12 Reps, weighted
1 set of 8-15+ Reps with BW only
ALL SETS WITH TEMPO = 2-3 sec at the “deep stretch” position, and 1-2 sec at the top “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)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps per arm
Then complete backoff set of 8-12 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
***Note decrease in reps across all work sets from prior week
Incline Barbell “Nose Crushers” x 7-10 Reps
Rest 1-2 min
Prone DB Lateral Raises x 9-12 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 7-10 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Flat DB Bench Press
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part E
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D. Neutral Grip DB Seal Rows
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part F
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E. Superset Movements x 2 sets each:
Incline DB Flies (pause stretch) x 10-15 Reps
10-15 seconds to adjust bench to flat
Flat DB Bench Press x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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F. Superset Movements x 2 sets each:
Straight Arm Pulldowns (Banded) x 12-25 Reps
Rest 10-15 seconds transition
Neutral Grip DB Seal Rows x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds:
Rest minimally, but sufficiently to ensure purposeful and quality movement
Run 400m
15-25 Reps Sit-ups of choice (unbroken)
Bike 1000m or Row 500m or 30 Shuttle Runs (30 ft “there and back” = 2 reps)
16-20 Reps Box Step-ups (8-10 per leg, alternating)
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B. Walk 1-2 miles as desired
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Day 7 – REST DAY
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