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This is Week 4 of the 6-week Fall Strength Cycle. Please read the linked Blog to learn more about the current programming.
This 6-week Strength cycle will be followed by a DELOAD week, and then a 4-week “metabolite” phase. The blog discusses both of these “mini cycles.”
This week the reps on the REPEATING MOVEMENTS will stay the same, but you will notice an additional set programmed for some of the exercises. Look to progress as feasible. Next week there will be another shift in the sets and reps.
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.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 7 sets of 3 Reps
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Complete 6 Rounds as Follows:
3 Rounds (Rest 3 min)
2 Rounds (Rest 2 min)
1 Round
2 Reps Squat Clean
4 Reps Burpee DB Deadlifts
8 Reps Weighted Hip Extensions
8 Reps Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
16 Reps Walking DB Lunges (8/leg; alternating)
8 Reps Decline or GHD Sit-ups (weighted as feasible)
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
7 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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7 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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C. Alternate Movements x 5 sets each:
First 3 sets increase in weight, then final 2 sets at same challenging weight
Close Grip Incline Bench Press x 6 Reps
Rest 1 min
Pull-ups x 3 Reps
(use same variation as on Thursday’s; this is skill practice!)
Rest 1 min
Pull-ups Scaling Options
*If scaling, complete sets of 6 reps instead of 3 reps
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Superset Movements x 2 “work” sets each:
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press x 6-10 Reps
Superset Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps
Rest 2-3 min
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E. Incline DB Curls
QUICKLY find a TOP SET OF 12 Reps
Rest a few minutes
Then Complete 5 sets of 6 Reps, with the same weight as 12-rep set
Rest only 45s between sets, and expect the final set or two to be quite challenging!
Use the same diligent execution used during the TOP SET
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Day 3 – REST DAY
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Day 4 – Lower Body
Part A, B and C repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(same variation of movement as used on Day 1 workout)
This is the SPEED day. The goal is to EXPLODE through the concentric of each rep. Harness the power to get through sticking points when the weight is heavy, through focusing on bracing, timing, and technical execution.
6 sets of 1 Reps with 105% of the top weight from Monday (top set was for 5 Reps)
Rest 60-90s between sets
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B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET (heavier than 6’s last week)
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
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D. 2 Rounds:
15-20 Cal Row
50m Farmers Walk (heavy)
8-15 Reps Barbell Ab Rollouts
15-20 Cal Bike
50m Farmers Walk (heavy)
8-15 Reps Weighted Sit-ups (DB on/above chest)
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E. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps
+ Immediate drop all weight and continue accruing reps with BW
Rest 1-2 min
Then repeat for opposite leg
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 7 sets of 3 Reps
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets
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***If SCALING, please IGNORE the rep targets listed above.
WEEK 4 = Complete ONE TOUGH SET of 6-8 reps (add difficulty from prior week as feasible)
Then 2 additional sets of 8-10 Reps @ 10-15% less difficulty/weight
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Strict Barbell Overhead Press
7 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET (heavier than 6’s last week)
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)
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C. Chest Supported Barbell Row
Build to ONE TOP SET of 10-12 Reps
Rest a few min
Then complete 2 sets of 12-20 Reps at reduced weight (standard rest between sets)
+ Immediately after the FINAL SET ONLY:
Rest 30 seconds, then complete one more additional set (goal for 50-60% of reps from buy-in set)
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D. Chest GIANT Set x 3 total rounds:
Complete 1-2 progressive “ramp-up” rounds, where reps and effort are lower, but you’re building a connection with the movement, and determining what weight to use for the work round(s).
Select 1 or 2 “work rounds” based on cumulative fatigue and subjective stimulus after ONE round.
Banded Crossovers x 10-20 Reps
Push-ups x 6-12 Reps (variation as needed for rep range target; videos below)
DB Fly (pause at stretch) x 8-15 Reps
Rest 3+ min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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E. Devils Press
Max Reps in 60s
Rest 30s
Max Reps in 50s
Rest 30s
Max Reps in 40s
Rest 30s
Max Reps in 30s
Rest 30s
Max Reps in 20s
Rest 30s
Max Reps in 10s
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Day 6 – OPTIONAL Conditioning Day
Go to a track if possible, otherwise estimated distances outside will be fine
A. Thorough warm-up and mobility
(hurdle drills, calves, groin, hips, glutes etc…)
Run 400m super slow (barely faster than walking)
Run 200m slightly faster than super slow 400m
Run 200m slightly faster (call it “moderate effort”)
Run 100m at 75-80% effort
Run 50m @ 85-90% effort of intended 100m pace (in part B)
AFTER WARMUP – walk and stay loose. Rest until ready….
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B. Run 100m x 6 sets @ 90-95% effort
***Fastest effort that is repeatable across all 6 sets
Any deviation more than a half second, means you went too hard!
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C. Run 800m @ moderate “cool-down pace”
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D. Walk 1600m (1 mile)
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Day 7 – REST DAY
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