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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 1” of the prior mesocycle. Please DO NOT try to pick up from where you left off in week 4 (prior to deload).
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.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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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)
2-3 warm-up sets
2 work sets x 6-8 Reps (2-3 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed
Look to add approx 5% load from week 1 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Conventional Deadlift
4 sets of 4-6 Reps
***Increasing weight each set with big jumps in load, such that the first set is a warm-up, and the FINAL set is 1-2 reps from “technical failure.”
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C. Alternate Movements x 3 Rounds:
Start with lighter weight and Increase each round such that the final set of each is quite challenging
Weighted Hip Extensions (see videos) x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-10 Reps (per leg)
Rest 1-2 min b/w legs on the most challenging round
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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E. Alternate Movements At the Top of Every Min x 10 Min (5 Rounds):
Decline or GHD Sit-ups x 8-12 Reps
Burpee Toes to Bar (or Burpee Hanging Leg Raise) x 3-6 Reps
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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:
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed
Work sets, look to add approx 5% load from week 1 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets add slight difficulty from “week 1” of prior mesocycle
Increase difficulty by walking out further with band, then look to increase band tension
Complete all sets on ONE ARM, then rest and switch
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase difficulty next week
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D. Alternate Paired “AMRAP” Sequences x 2 Rounds:
Pairing #1 – As Many Rounds as Possible in 2 minutes:
5 Reps Devils Press
10 Reps Burpees
Max Reps Devils Press in remaining time
Rest 3 min then move to Pairing #2
Pairing #2 – – As Many Rounds as Possible in 2 minutes:
10 Reps DB Snatch (alternate arms, 5 reps each)
10 Reps Burpees
Max Reps DB Snatch in remaining time
Rest 3 min then return to Pairing #1
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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
2-3 warm-up sets
2 work sets x 8-10 Reps (~3 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1-2 RIR both lifts
Look to add approx 5% load from week 1 of prior mesocycle
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Complete “As Man Reps as Possible in 30 seconds” x 5 Rounds:
Rest 1:30 between each AMRAP (so 30 sec of work, then 1:30 of rest for 5 rounds)
***For Squat Cleans, Increase weight first 2-3 sets, then final 2-3 sets at same weight
3 Reps Squat Clean
Max Reps “Pistol Squats” (free-standing OR assisted to riser) in remaining time
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D. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Lemon Squeezers x Max Reps in remaining time
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E. Single-Leg Calf Raise (Deficit + DB as feasible)
One TOP SET of 8-10 reps per leg
Then 1-2 backoff sets of 10-12 reps (lighter, focus on deep stretch and contraction)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1 RIR both lifts
Look to add approx 5% load from week 1 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (~1 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. Reps 20-15-10 (increasing weight/difficulty each round)
Goal to complete all sets of unbroken, so the 20-rep set will need to be quite light
(and potentially the assistance quite high for the pull-ups!)
Incline DB Bench Press
Rest 20-30 seconds
(Assisted) Pull-ups (see assisted options below)
(heavily assisted for first two sets more than likely, use BW or add weight for third set as feasible)
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. As Many Rounds as Possible in 4 Minutes:
Select a difficulty level of approx. 12-RM for each exercise
6 Reps Push-up variation of choice
6 Reps Inverted Rows
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E. Finisher Complex x 2 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 4 min (Rest 3 min) x 4 sets:
Run 400m
7 Burpee Box Jumps
Max Row or Bike Cals in remaining time
(max shuttle runs if no rower or bike available)
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B. Accumulate 300 Stairs of “ascent”
Recommend a stairway of approx 15-20 steps high so that you can sprint up, and casually walk back down to recover (which would equate to 15-20 trips up the stairs). It would be ok to use a shorter or longer stairway, as well!
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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