When to Level Up
Level Up when you can perform 3 sets of 8 reps of Squat Assisted Chin-Ups.
Special Note
You will only be doing this Microcycle once. Once you complete both workouts then you can mark this lesson as complete and move to 2.2. These two workouts are meant for you to get accustomed to the Leg Assisted Pull-Up. In this Microcycle, please use this time to get a proper area to perform Leg Assisted Pull-Ups. Take a look at this video of me doing a variation of the Leg Assisted Pull-Up in the movement gallery. Notice how I set up the squat rack. I prefer the use of a fixed object like a squat rack but you could also use gymnastics rings or TRX straps.
Workout 1 – High Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
|---|---|---|---|---|---|---|
| A1 | Specific Warm Up | Walking Dumbbell farmers hold as heavy as possible | 1 | 60 Seconds | as needed | |
| B1 | Strength | Squat Assisted Pull-Ups | 5 | 5 to 8 | as needed | 3x11 |
| D1 | Hypertrophy Accessory | Wide Grip Lat Pull Down Pull-Up Grip | 4 | 12 to 15 Reps | 180 Seconds | 3x11 |
| D2 | Hypertrophy Accessory | Dumbbell Row | 4 | 8 to 12 Reps | 180 Seconds | 3x11 |
Workout 2 – Moderate Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
|---|---|---|---|---|---|---|
| A1 | Specific Warm Up | Walking Dumbbell farmers hold as heavy as possible | 1 | 60 Seconds | as needed | |
| B1 | Strength | Squat Assisted Pull-Ups | 3 | 8 to 12 | as needed | 3x11 |
| D1 | Hypertrophy Accessory | Wide Grip Lat Pull Down Pull-Up Grip | 2 to 3 | 8 to 12 Reps | 180 Seconds | 3x11 |
| D2 | Hypertrophy Accessory | Dumbbell Row | 2 to 3 | 8 to 12 Reps | 180 Seconds | 3x11 |
Microcycle Notes
- The microcycle has two training sessions in a week.
- The exercise prescription is to complete these two workouts in sequence on separate days. Workout 1 and then Workout 2.
- Workout 1 is a high-volume day. It is suggested that you wait 2-3 days before engaging in Workout 2.
- Workout 2 s moderate-volume day. Workout 2 is also your test day. Use this day to see if it is time to level up. If you are able to complete the goal for this microcycle, then mark the level as complete and move to the next.