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This is Week 4 of the third MESOcycle, which is the FINAL WEEK of the entire PROGRAM in the Progressing the Stimulus Training MACROcycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 4” of the prior mesocycle. The programming will state to try to add 5% load to “week 4” of prior mesocycle. That is a general guideline, and should be adjusted based on how challenging it was to progress throughout the prior mesocycle. Any progress is good!
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.
For some exercises, we will progress beyond failure (starting this week). These are the “short overloaded” (less fatiguing) exercises. Make sure to read the fine print of the repeating movements ;=)
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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
First work set ~1-2 RIR
Second work set ~0-1 RIR
(note that this is 0-1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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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 4 of prior mesocycle
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
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C. “At Home” Leg Curl Variation (options below)
1 warm-up sets
1 HARD SET of 15-20 Reps
Then rest 15-20s and complete 5 sets of 5 reps
Rest 15-20s between the mini 5-rep sets
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. 5 Rounds:
3 Reps Squat Clean (approx. weight you *could* do 6-8 reps)
12 Reps Decline or GHD Sit-ups (weighted as feasible)
3 Reps Front Squats (same weight as clean; take from ground)
12 Reps Reverse Crunches
Rest until you’re ready for another quality set of 3 squat cleans
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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
First work set 1-2 RIR
Second work set 0-1 RIR
+ Immediately after the FINAL set for each:
Rest 15-20s
Go again with another set to 0-1 RIR (goal for 3-5 reps)
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
Look to add approx 5% load from week 4 of prior mesocycle
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
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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
Look to add approx 5% load from week 4 of prior mesocycle
Complete all sets on ONE ARM, then rest and switch
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
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D. 3 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
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E. Face-Down Rear Delt Sweeps
15-20 Reps at the top of every min x 4-5 min
(light weight, rest will be limited approx. 20s each round
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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 (~2 RIR first set, then ~1 RIR second set)
(note that this is 1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
First work set 1-2 RIR;
second work set 0-1 RIR
+ immediately following the FINAL set of Hip Thrusts:
Complete 3-6 “partial” thrusts, where you try to get to full “table top” position, but only achieve the partial rep (despite maximal effort) due to fatigue
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. 3 Rounds:
Row Calories x 10-20-30 (increase 10 cals each round)
Landmine Hack Squat OR Foam Roller/Slider DB Hack Squats x Reps 15-12-9
(same weight across all sets; unbroken)
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D. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
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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 each
Look to add approx 5% load from week 4 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
4-7 “partial” reps (max effort to complete a rep, but unable to get full ROM)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps (1 RIR)
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 (0-1RIR) *the last rep before failure
+ Immediately after the FINAL set of each:
Rest 20 seconds, then go again to 0-1 RIR
Rest 20 seconds, then go again one final time to 0-1 RIR
Look to add approx 5% load from week 4 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. Alternate Movements x 3 sets each:
First set 12-15 Reps (3-4 reps from failure)
Second set 9-12 Reps (1-2 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One-Arm DB Rows (lat focus, see cues in video description)
Rest 1-2 min BETWEEN arms and before fly/press
DB Fly (pause at stretch)
Rest 2 min before returning to rows
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D. As Many Rounds as Possible in 5 Minutes:
Use approx. 10-12 RM weight for each movement
Speed of reps can be quicker than normal, but keep controlled descent, at least.
Flat Barbell Bench Press
Open Palm DB Curls
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
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B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
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C. Walk 15-20 min slow recovery
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Day 7 – REST DAY
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