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Cycle 1
Cycle 1
WEIGHT UNITS kg
FIRST
LAST
THIS MESOCYCLE IN BRIEF
• Intro and building into movements
• Using partial ROMs for the first time
• Lead-in to retest current maxes
AGE: 37
HEIGHT 182 cm
WEIGHT 100 kg
1
D1 EXERCISE
Squat
SETS X REPS
1 x5
1 1 x4
1 1 x3
1 4 x3
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x6
1 Good Morning 4 x4
1 D2 Deadlift 1 x3
1 1 x3
1 1 x3
1 4 x2
1 DB Bench Press 5 x6
1 Medial Delts 4 x6
1 Lats 4 x8
1 Abs 3 x 10
1 D3 Squat 1 x4
1 1 x4
1 4 x4
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Biceps 4 x8
1 Hyperextension 4 x8
1
D1 EXERCISE
Squat
SETS X REPS
1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press w/ Slingshot* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 4 x6
1 Front Delt Raise 4 x6
1 Seated Barbell Good Morning 4 x5
*: or Board Press
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x5
1 4 x5
1 Bench Press w/ Chains (or bands) 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Rear Delts 4 x8
1 Good Morning 5 x5
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 4 x8
1 Medial Delts 4 x6
1 Biceps 3 x 10
1 Hyperextension 4 x8
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Bench Press w/ Chains 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Leg Curl 4 x8
1 Good Morning 4 x5
WEEK 5 14 Feb - 20 Feb
D1
EXERCISE SETS X REPS
1 Squat, Eccentric Pause* 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Hyperextension 4 x8
*: 2 sec. pause halfway down
1 D2 Paused Deadlift* 1 x3
1 1 x3
1 2 x3
1 4 x2
1 Triceps Standing 4 x6
1 Lats 4 x8
1 Medial Delts 4 x6
1 Abs 4 x 10
*: 1 sec. pause 5cm above the knees
1 D3 Squat w/ Chains 1 x5
1 1 x5
1 4 x4
1 Pause Bench, Variable Time* 1 x3
1 1 x3
1 4 x3
1 Pecs 4 x8
1 Skullcrusher/Lying Triceps 4 x8
1 Reverse Hyperextension 4 x 10
*: 3 sec., 2 sec., 1 sec., from reps 1-3
WEEK 6 21 Feb - 27 Feb
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 2 x2
1 2 x2
1 Board Press 1 x3
1 1 x3
1 1 x3
1 2 x2
1 2 x1
1 Pecs 4 x8
1 Front Delts 4 x6
1 Good Morning 4 x5
1 D2 Deficit Deadlift 1 x3
1 1 x3
1 4 x2
1 Military Press* 5 x5
1 Lats 5 x8
1 Biceps 4 x8
1 Abs 3 x 10
*: behind the neck, medium grip
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x8
1 Hyperextension 4 x8
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Paused Bench, 2 sec. 1 x3
1 1 x3
1 1 x3
1 4 x2
1 Pecs 4 x8
1 Tricep Pushdown 4 x8
1 Good Morning 4 x4
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x3
1 Bench Press w/ Bands 1 x4
1 1 x4
1 4 x4
1 Pecs 4 x8
1 Triceps Standing 4 x6
1 Hyperextension 4 x8
D1
EXERCISE SETS X REPS
1 Squat 1 x5
1 1 x4
1 2 x3
1 3 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 1 x3
1 3 x2
1 Pecs 4 x6
1 Triceps Standing 4 x6
1 Hyperextension 3 x8
1 D3 Squat 1 x5
1 1 x4
1 1 x3
1 4 x2
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 3 x3
1 Lats 4 x6
1 Skullcrusher/Lying Triceps 5 x6
D1
EXERCISE SETS X REPS
1 Bench Press 1 x4
1 1 x3
1 2 x2
1 3 x1
1 Pecs 3 x6
1 Hyperextension 3 x6
1 D2 Squat 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Bench Press 1 x5
1 1 x4
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Lats 4 x6
1 Abs 3 x 10
1 D3 Deadlift 1 x3
1 1 x3
1 1 x3
1 1 x2
1 1 x1
1 1 x1
1 1 x1
1 1-2 x 1
1 Incline Barbell Shoulder Press 5 x4
1 Skullcrusher/Lying Triceps 4 x6
1 Seated Good Morning 4 x4
ATE EXPRESS, WEEKS 1-9
109
117 190
105 103
99 98 SQUAT
89
85
65 150
100
50
0
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8 9
VOLUME / INTENSITY
50% 95
60% 115
70% 132.5
75% 142.5
50% 70
60% 85
70% 97.5
75% 105
50% 95
60% 115
70% 132.5
75% 142.5
50% 95
60% 115
70% 132.5
50% 70
60% 85
70% 97.5
80% 112.5
50% 95
60% 115
70% 132.5
80% 152.5
55% 77.5
65% 90
75% 105
85% 120
60% 115
70% 132.5
80% 152.5
85% 162.5
50% 95
60% 115
70% 132.5
60% 85
70% 97.5
80% 112.5
85% 120
90% 125
50% 95
60% 115
70% 132.5
75% 142.5
50% 95
60% 115
70% 132.5
80% 152.5
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
INTENSITY LOAD RPE NOTES
50% 95
60% 115
70% 132.5
50% 70
60% 85
70% 97.5
75% 105
50% 95
60% 115
70% 132.5
75% 142.5
o lockout
50% 95
60% 115
70% 132.5
80% 152.5
85% 162.5
50% 70
60% 85
70% 97.5
b - 20 Feb
50% 95
60% 115
70% 132.5
75% 142.5
50% 95
60% 115
70% 132.5
50% 70
60% 85
70% 97.5
b - 27 Feb
50% 95
60% 115
65% 122.5
50% 95
60% 115
70% 132.5
80% 152.5
55% 77.5
65% 90
75% 105
85% 120
INTENSITY LOAD RPE NOTES
50% 95
60% 115
70% 132.5
80% 152.5
50% 70
60% 85
70% 97.5
75% 105
50% 95
60% 115
70% 132.5
75% 142.5
50% 95
60% 115
70% 132.5
80% 152.5
50% 70
60% 85
65% 90
INTENSITY LOAD RPE NOTES
55% 105
65% 122.5
75% 142.5
85% 162.5
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
50% 95
60% 115
70% 132.5
80% 152.5
85% 162.5
50% 95
60% 115
70% 132.5
75% 142.5
50% 70
60% 85
70% 97.5
75% 105
ar - 20 Mar
50% 95
60% 115
70% 132.5
80% 152.5
85% 162.5
90% 170
95% 180
100% 190
50% 70
60% 85
70% 97.5
80% 112.5
85% 120
90% 125
95% 132.5
100% 140
50% 95
60% 115
70% 132.5
80% 152.5
85% 162.5
90% 170
95% 180
100% 190
URRENT MAXES MESOCYCLE
VOLUME / INTENSITY