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This is Week 2 of the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
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 RIR)
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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
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Superset x 2 work sets each:
“At Home” Leg Curl Variation (see below) x 10-20 Reps (approx. 1 RIR)
DB RDL (without hip extension) x 8-15 Reps
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. As Many Rounds as Possible in 4 Minutes:
3 Burpee Toes to Bar
6 Box Jumps
3 Burpee Toes to bar
9 Heavy Russian KBS
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E. Superset x 2 sets each:
Russian Twists (Heavy DB) x 12-20 Reps (6-10 per side)
(weighted) Plank 30-45 seconds (challenging)
Rest 2-3 min
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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 (~1-2 RIR)
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
Using the weight established prior:
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
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
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 resistance next week
(start by walking out further with band, then look to increase band tension)
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D. Finisher Complex x 3-5 Rounds:
If you want to take sets to 0-1 RIR, then 3 rounds is fine.
If you’d rather utilize more volume with 2-3 RIR, then do 4-5 rounds
***You can probably use the same weight for all movements. Feel free to go slightly above/below rep range to target the desired RIR
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Extensions
10-15 Reps Seated DB Curls
Rest 2-3 min
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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
(last cycle we did this with DB’s as part of a circuit sequence. Now we do it heavier with a barbell)
2-3 warm-up sets
2 work sets x 8-10 Reps (~2-3 RIR)
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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
First work set 1-2 RIR; second work set 0-1 RIR
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. Foam Roller/Slider DB Hack Squats
Build to and complete ONE TOP SET of 12-15 Reps
Rest a few minutes
Then using the SAME weight as the top set, complete 25 Reps in as few sets as possible
Rest only 15-20s whenever you need to break (expect sets of 3-6 reps after the initial large chunk)
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D. Climb as High as Possible in 8 Minutes:
On lunges, start light and increase 5 lbs per DB every round
8 Walking DB Lunges
8 Decline or GHD Sit-ups
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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
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
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
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 Anterior/Posterior Supersets x 2 work rounds:
Feel free to do one lighter warm-up round prior
Flat DB Bench Press x 10-15 Reps to 1-2 RIR
Two Push-up Burpees x Max Reps in 30 seconds
Rest 2-3 min
Neutral Grip DB Seal Rows x 10-15 Reps to 1-2 RIR
Burpee Pull-ups x Max Reps in 30 seconds
Rest 2-3 min
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D. Superset x 2 sets each:
Incline DB Curls x 10-15 Reps
Row 10-15 Cals HARD
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds (17 min total time):
Note that RPE is “Rate of Perceived Exertion” and this is an individually-based metric
This is based on the 1-10 scale where:
1 = the slowest movement possible
10 = the hardest sprint possible (for the required time domain)
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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Run 1 min @ RPE 10 (only in final round)
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B. As Many Reps as Possible in 4 Minutes (Rest 3 min) x 2 Rounds:
30/20 Cal Bike (Male/female)
20 Russian KBS (unbroken)
10 Burpees
Max Cal Bike in remaining time
***If you fail to get back to the bike within the 4-minute period, decrease 5-10 reps on each movement the next round
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Day 7 – REST DAY
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