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This is Microcycle #4 of the “Reverse Pyramid” Cycle (blog post hyperlinked)
Each “microcycle” contains six training days and one optional conditioning day. The objective is to complete these 6-7 days over the course of 9-10 calendar days. There are FOUR microcycles in ONE mesocycle.
It is important to begin each accumulation period (four microcycles) 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 is the most challenging.
In general, you should start microcycle #1 with about 3 RIR (Reps in Reserve). Add weight or reps week to week so that you end up at 0-1 RIR in the microcycle prior to DELOAD week.
DELOAD WEEK (7 days only) will follow this final accumulation phase. You should push sets close to failure on all working sets
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
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Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. Giant Set Shoulder Complex x 2 Rounds:
Wall-Climbs x 20-30 seconds (4 rep “cap”)
Strict Barbell Overhead Press x 6-10 Reps
Dead Stop DB Lateral Raise x 10-15 Reps
Rest 2-3 min between rounds
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D. Three-Part Tricep Extension Complex x 2 Sets:
8-10 Reps to the chin
8-10 Reps to the forehead
6-8 Reps behind the head
Rest 2-3+ min between sets
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E. One Round:
Flat DB Flies (Pause at stretch) x 10-15 Reps (really tough set!)
Immediately into…
Burpees x Max Reps in 60 seconds
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. 2 Rounds:
BW Leg Extensions / Reverse Nordics x 6-12 Reps
(most people will probably not need the goblet weight)
DB Hang Squat Cleans x 6-12 Reps
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Rest approx 3 min between rounds
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D. Barbell Ab Rollouts
3 sets of 6-12 Reps
+ Superset the FINAL SET only with:
40 Reps Hanging Oblique Knee Raise
(one big set of 12+ reps unbroken, then chip away at remainder in sets 6-8 reps each with short rest)
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. One-Arm DB “Sweep” Rows
Complete one challenging set of 15 Reps per arm
Then complete 10 Reps every minute x 8 minutes at the 15-rep weight
Alternate arms each minute (4 sets per arm)
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Row/Raise/Pull x As Many Rounds as Possible in 7 Minutes:
15/10 Cal Row (male/female)
15 Reps Bentover Rear Delt Raises (pinkies up)
15 Reps Lying Banded Face Pulls
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E. DB Hammer Spider Curls
One top set of 8-12 Reps
+ Dropset (reduce weight 40-50% and continue accruing reps)
Rest 60 seconds
Then complete one more set to failure with the “dropset” weight
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Ring or TRX Flies (scale on knees or by elevating rings)
One tough set of 5-8 Reps (hard variation; ADV athletes wear a weight vest as needed)
Then 2 sets of 8-12 Reps with an easier variation
(working on movement proficiency and mind-muscle connection)
*In absence of Ring/TRX access, performing a Banded Crossover or DB Fly is fine, as well
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D. 2 Rounds:
Dual Hang DB Snatch x 8-10 Reps
Rest 20-30 seconds
Seated DB Lateral Raises (strict) x 10-15 Reps
Rest 2-3 min
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E. One Arm KB Tate Press
3 sets of 8-12 Reps per arm
Target the top of the rep range on first set, then expect reps to decrease set to set
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. 4 Rounds:
Squat Cleans x Reps 6-5-4-3 (Increase weight each set)
Rest 20-30 seconds
Barbell Hip Thrusts x Max Reps in 20 seconds (same weight/bar as cleans)
Rest 20-30 seconds
Towel Leg Curls (or socks on rug) x QUALITY/controlled set of 8-15 Reps
Rest 2-3+ min between rounds
(make sure you are prepared for the increased Squat clean loads)
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D. Decline/GHD Sit-ups
6-12 Reps Every Minute x 6 Minutes
+ Superset the FINAL SET ONLY with…
Plank Hold x 2 minute running clock to accumulate as much “hold time” as possible
(if you think you can go unbroken, try rings, or add weight to your back)
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. DB PJR Pullovers
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. Superset x 2 sets each:
DB Lat Sweeps x 15-25 Reps
High Chest Supinated Barbell Rows x 8-12 Reps
Rest 2-3 min
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D. Seated DB Curls
Complete 75 Reps in as few sets as possible
***Select a weight where you believe you *could* do 20 Reps unbroken
Anytime you stop to rest, complete 10 Reps of Ring/TRX Reverse Flies
Then rest as needed and return to accumulate more reps of DB Curls
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. One Round (15 min cap):
75/50 Cal Row (male/female)
50 Full KBS
25 Burpee Pull-ups (ADV 25 Bar Muscle-ups)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
1 min on, 1 min off x 3 sets
40 sec on, 1:20 off x 4 sets
20 sec on, 1:40 off x 5 sets
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