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This is WEEK 3 of the SECOND Mesocycle.
Please read Long Muscle Lengths ROM + Partials 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”).
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.
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. These will all be explained as we go.
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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. Leg Extensions (see below)
1 warm-up set, then:
1 work set x 15-20 Reps (~1 rep from failure)
Rest 15-20 seconds
1 additional set (same weight)
(goal for 30-50% of reps)
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. 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 Front Squats
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 V-ups
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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. As Many Rounds as Possible in 5 Min
(Rest 3 min)
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. Bentover DB Row
1 warm-up set, then:
1 tough set of 15-20 Reps (to technical failure)
Rest 10 seconds then “Myo Rep Match”
Which means keep doing these mini sets with 10 seconds rest until you reach the reps achieved on the first 15-20 rep set (i.e. if you achieved 20 reps on first set, keep going till you hit 20 again)
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E. Reps 20-15-10 for each:
Increase weight each set
Target ~2-1-0 reps from failure across the 3 work sets
One Arm DB preacher Curl (downslope of Incline Bench)
Rest 1 min
One Arm Overhead DB Tricep Extension
Rest 1 min
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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. Quad Dominant Squat (different than Part A)
1-2 warm-up sets, then:
1 tough set x 8-10 Reps (~2-3 reps from failure)
Rest 2-3 min
Reduce weight to 60% top set
Then complete 3 sets:
8-10 reps at top of each minute (Approx 20-30 sec work and 30-40 sec rest)
Quad Dominant Squat Variations:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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D. Leg Curls
1-2 warm-up sets, then:
1 tough set x 10-12 Reps
Rest 1-2 min
1 tough set x 12-15 reps
Rest 1-2 min
1 tough set x 15-20 Reps
*All work sets to 1 rep from failure
*Decrease difficulty/weight each set
“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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E. As Many Rounds as Possible in 6 Min:
Both movements, reps ascend 1-2-3-4-5-6 etc… adding 1 rep each round
Toes to bar OR Hanging Knee Raises
Box/Bench Jumps overs
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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 10-15 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 DB Lat Row
(see points of performance below to make it “lat focus”)
Complete all sets on ONE ARM
Then rest 2-3 min and do other arm
1-2 warm-up sets, then:
1 tough set x 15 Reps (to technical failure)
4 sets x 8-10 Reps (same weight)
Rest 30-45 sec between these mini sets
Points of Performance:
– Drive elbow into back pocket (waistline) during ascent
– Avoid internal rotation of shoulder at bottom of rep (keep DB neutral)
– Avoid elbow passing midline at top of rep
– Pause briefly to squeeze lower lat at top of each rep
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D. Incline DB Bench Press (pause bottom)
1-2 warm-up sets, then:
2 work sets x 8-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between tough work sets
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E. Alternate Movements:
1-2 warm-up sets each, then:
1 tough set x 15 Reps
Incline DB Curls
Incline DB Tricep Ext
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F. As Many Rounds as Possible
Go till failure to make UNBROKEN
Use 15-rep weight from part E
Incline DB Curls x 8 Reps
Rest 10-15 seconds
Incline DB Tricep Ext x 8 Reps
Rest 10-15 seconds
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Saturday – OPTIONAL Conditioning
A. 10 Rounds (20 min time cap):
6 Dual DB Snatch
6 Burpee Box/Bench Jumps
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B. 3 Rounds @ sustainable pace
Each cardio piece is ~2 min
Full workout ~18 minutes
If you don’t have all equipment, just choose one modality and do it at a sustainable pace for 18 minutes
15-25 Cal Bike
Row 400-500m
Jog 400m
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SUNDAY – REST DAY
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