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This is WEEK 3 of the new training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
Per the standard SOP for Evolved Programs, we will progress effort week to week. We began “week 1” of 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 we enter “week 3,” the lengthened movements are closing in on 2 reps from failure, while the short overload movements will be moving into partials.
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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~2-3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~1-2 reps from failure)
Rest 1-2 min between legs
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C. 3 Rounds:
Increase weight/effort each round
*This is similar to last weeks’ sequence, but with the lunges prior to the squats
Target ~4-2-0 for reps from failure (working harder each round)
Leg Extensions (see below) x 8-12 Reps
Jumping Lunges x 6-10 Reps (3-5 per leg)
Heels Elev Air/Goblet Squat x 8-15 Reps
(3 sec lower, pause bottom)
Rest 2-3+ min
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
Banded Sissy / Leg Extension
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D. Superset x 2 work rounds:
Decline Lying Leg Raise x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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E. As Many Rounds as Possible in 7 Minutes:
Row 15/10 Cals (male/female)
15 Bench Jump overs (lateral or facing)
30 second Weighted Plank Hold unbroken
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1 rep from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (1 rep from failure)
(see push-up options in videos)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~1 rep from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (0-1 reps from failure)
Rest 1-2 min
+ After the FINAL set of Lateral Raises…
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)
Pull-ups Scaling:
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. 3 Rounds (Rest 5 min)
2 Rounds (Rest 3 min)
1 Round
20 Reps Hang DB Muscle Snatch (10 per arm)
6 Reps Burpees
15 Reps Bentover DB Row
6 Reps Burpees
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D. Superset x 3 sets:
First warmup, then 2 work sets
Pause and STRETCH target muscle at bottom of reps
Target ~1-2 reps from failure on each work set
Incline DB Tricep Ext x 10-15 Reps
Incline DB Curls x 10-15 Reps
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 reps from 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
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1-2 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds
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C. Alternate GIANT SETS x 2 Rounds:
Front Squats x 6-10 Reps
Russian KBS x 10-15 Reps (all hamstrings/glutes)
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Rest 2-3 min
Leg Curls (see below) x 10-20 Reps
Reverse Crunches x 10-20 Reps
Medball Throw Sit-ups x Max Reps in 30 seconds
Rest 2-3 min
“At Home” Leg Curl Options:
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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D. Heavy Russian Twists
2 x 12-20 Reps (6-10/side)
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier) (~1 rep from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set…
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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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps (~1 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (to technical failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of DB Front Raise…
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. One Arm Banded Lat Pulldown
1-2 warm-up sets, then:
3 tough set of 12-15 Reps per arm (~1-1-0 reps from failure)
Rest 30 sec between arms
+ After the technical failure on the FINAL set on each arm…
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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D. Superset Movements x 5 sets each:
Reps 15-12-10-8-6
Increasing weight/effort each set
Target ~5-4-3-2-1 rep from failure
Barbell Floor press
DB Hang Power Clean and Press
Rest 2-3 min
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Saturday – OPTIONAL Conditioning
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
One Round Equals:
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m between rounds
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B. 3 Rounds:
Row x 1 min for Max Cals
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
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SUNDAY – REST DAY
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