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This is Week 2 of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
This is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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.
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Curls (see below) x 10-15 Reps (~1 then 0 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2-3 reps from failure)
Rest 2-3 min between harder work sets
“At Home” Leg Curl Options (stay consistent week to week)
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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~2 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. 5 Rounds:
Squat Clean x 3 Reps (increase weight each set)
Weighted Hip Extensions x 8-12 Reps (~1-2 reps from failure)
Overhead DB Sit-ups x 8-12 Reps (~1-2 reps from failure)
Rest 2-3 min
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. One Round:
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Reverse Crunches x 10-20 Reps
Rest 1-2 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Crossovers x 10-15 Reps (~1 then 0 reps from failure)
Flat DB Bench Press x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Straight Arm Pulldowns x 12-20 Reps (~1 then 0 reps from failure)
Rack Pull-ups (see variations below) x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
Pull-ups Options (stay consistent week to week)
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. Reps 15-12-9-6 each
Use ~20 rep max load for each movement. Keep moving!
Hang Power Snatch
Incline DB Tricep Extensions
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D. Wide Bentover Barbell Rows to chest
EMOM x 6 Minutes
10-12 reps at the top of each min (~30 sec work / 30 sec rest)
Use ~50% of 10 rep max weight
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E. DB Spider Curls
1 warm-up set, then:
1 tough set of 10-15 Reps (1 rep from failure)
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F. DB Spider Curls
Use ~80% of Part E
All sets 1 rep from failure
One set x 15-20 Reps
Rest 30 seconds
Another set x ~50-60% of reps
Rest 30 seconds
Final set x ~40-60% of reps
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Sissy / Leg Extension x 10-15 Reps (~1 then 0 reps from failure)
Quad Dominant Squat (see below) x 6-10 Reps (~2-3 reps from failure)
Rest 2-3 min between harder work sets
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
Alternate Options to Sissy / Banded Leg Extensions (stay consistent week to week)
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~1 then 0 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~2-3 reps from failure)
Rest 2-3 min between harder work sets
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~2 reps from failure)
Rest 1-2 min between legs
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D. Leg Curls (see below)
1-2 warm-up sets then:
3 sets:
Start with 12-15 Reps (~1-2 reps from failure)
Rest 20-30 sec between each of 3 work sets
Expect reps to drop set to set due to short rest
Maintain ~1 rep from failure on 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
E. Climb as high as possible in rep scheme in 6 Minutes:
Decline OR GHD Sit-ups x Reps 3-6-9-12-15 etc….
Double-unders (OR Single unders) x Reps 10-20-30-40-50 etc…
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (~to technical failure both sets)
Chest Supported Row (see below) x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between harder work sets
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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~to technical failure both sets)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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C. Pull-ups (see below)
1-2 warm-up sets, then:
Use approx. 10-12 rep max difficulty
Complete 5 sets of 5 Reps
Rest ~1 min between sets
Expect the first couple sets to be quite easy and the final few sets to be quite challenging as the fatigue accumulates under short(er) rest
Pull-ups Options:
Strict Pull-ups
Weighted Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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D. Flat DB Flies (pause stretch)
1 warm-up set, then:
6 sets x 8 Reps (Use ~15 Rep max weight)
Rest ~45 sec between sets
Expect the first few sets to be quite easy and the final few sets to be quite challenging as the fatigue accumulates under short rest
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E. Superset x 2 work sets each:
1 warm-up set prior to establish weights/effort
Target ~2 reps from failure each
Lying Tricep Extensions (EZ or Barbell) x 8-12 Reps
Tricep Push-ups x 5-12 Reps
(on barbell as shown, or just narrow-grip on ground)
(elevate hands to make easier)
Rest 2 min
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F. Standing EZ or Barbell Curl
Reps 10-9-8
Use ~12 rep max weight
Rest 1-2 min between sets
Given accumulated fatigue set to set, this should be around 1-2 reps from failure each
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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