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This is Week 2 of the SECOND MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
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)
Continue progression from prior week
***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 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. As Many Reps as Possible in 2 Minutes (Rest 2 min) x 3 sets:
30 foot “Death March” (approx. 10m)
15 Reps Russian KBS (heavy but unbroken)
Max Reps GHD/Decline Sit-ups in remaining time
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D. Abs Giant Set x 2 Rounds:
10-15 Reps Reverse Crunches (weighted as feasible)
6-12 Reps Standard Sit-ups (add small load as desired)
4-8 Reps Ring or TRX Plank Sprawls (scale on knees or by elevating rings/TRX)
Rest 2-3+ min
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E. Donkey Calf Raises (dip belt)
One Top HEAVY set of 8-10 Reps
Then 1-2 backoff sets of 10-12 Reps with BW or lighter load (focus on getting the most from every rep!)
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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)
Continue progression from prior week
***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. 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
***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. 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. Push Press
Build to ONE TOP SET OF 10 Reps (challenging)
Then rest a few minutes
Then complete Reps 6-5-4-3-2 with the same weight
(rack it briefly after completing each set unbroken; then rest as minimally as needed to ensure the subsequent set is also unbroken!)
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E. Alternate Movements x 3 sets each:
Flat DB Squeeze Press x Reps 15-12-9 (increasing each set)
Rest 1-2 min
Standing DB Hammer Curls x Reps 15-12-9 (increasing each set)
Rest 1-2 min
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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)
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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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. As Many Rounds as Possible in 12 Min:
DB Hang Squat Cleans x Reps 3-6-9-12-15 etc… (add 3 reps each round)
Decline or GHD Sit-ups x Reps 5-10-15-20 etc… (add 5 reps each round)
Walking DB Lunges x 10 Steps (5/leg) every round
Row 10 Calories every round
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D. Superset Movements x 2 sets each:
Heavy Russian Twists (medball or DB) x 12-16 Reps (6-8 per side)
Hanging Oblique Knee Raise (side to side) x 12-20 Reps (6-10 per side)
Rest 2-3 min
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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. Alternate Movements:
Over the course of 2-3 progressively heavier sets, find a TOP set for 10-12 Reps each
Flat DB Bench Press
Rest 2-3 min
Neutral Grip DB Seal Rows
Rest 2-3 min
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D. Alternate Movements:
No rest between movements (10-15 sec transition time)
Alternate back and forth until failure to complete 6 Reps unbroken
Use the same weight as the 10-12 rep top set from Part C
Flat DB Bench Press
Neutral Grip DB Seal Rows
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E. 3 Rounds:
Keep 2-3 reps from failure on all movements
Focus on mind-muscle connection and perfect execution to target THAT AREA
Minimal rest between movements
Incline DB Flies (pause stretch) x 10-15 Reps
Straight Arm Pulldowns (Banded) x 12-25 Reps
Incline DB Curls x 10-15 Reps
Rest 2-3 min between rounds
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 12 Minutes:
5 Burpee Toes to Bar (ADV 5 Muscle-ups)
(scale as Burpee Hanging Knee Raise)
10 Wall-Balls OR DB Thrusters
15 Cal Row
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B. 10 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 10 sets
Run Hard 1 block
Walk Slow 1 block
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Day 7 – REST DAY
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