Mesocycle #1

Completed

Start Date @April 3, 2023

End Date @May 14, 2023

Macrocycle Hypertrophy

Navigation
Weekly Split
Workouts
Handstand
Push 1
Pull 1
Legs 1
Push 2
Pull 2
Legs 2

Weekly Split
Routines Mon Tue Wed Thu Fri Sat Sun

Handstand ✓ ✓ ✓ ✓
Push ✓ ✓
Pull ✓ ✓
Legs ✓ ✓
Mobility ✓ ✓ ✓ ✓ ✓ ✓
Workouts
Handstand
A. Handstand Kickup Attempt
—> Wall assisted, two hands away from wall
—> 7:30 work

B. Handstand Balance Attempt

—> Wall assisted, one feet away from wall, balance with split legs
—> 7:30 work

Push 1
A. Pike Pushup
—> Full ROM, feet on same level with hands
—> 3-4 sets, 5-8 reps, 30X0 tempo, 2:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 6, 6, 5, 5
Week 5: 6, 6, 6, 5
Week 6: 5, 5, 5

B. Dip
—> Elbows in, full ROM, bar

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 —> 3-4 sets, 8-12 reps, 20X1 tempo, 2:00 - 3:00 rest
Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 9, 9, 8
Week 4: 10, 9, 8
Week 5: 10, 9, 8
Week 6: 8, 8
C. Pushup
—> Elbows in, full ROM, buckle on 10’ mark
—> 3 sets, 8-12 reps, 20X0 tempo, 1:30 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 8
Week 3: 9, 9, 9
Week 4: 10, 9, 9
Week 5: 10, 9, 9
Week 6: 8, 8

D. Ring Tricep Extension

—> Buckle on 5’ mark
—> 3 sets, 10-15 reps, 20X0 tempo, 1:30 rest
Week 1: 11, 10, 9
Week 2: 12, 11, 10
Week 3: 13, 12, 11
Week 4: 14, 13, 13
Week 5: 15, 15, 14
Week 6: 12, 12
E. Lateral Raise
—> Blue tube band
—> 3 sets, 12-15 reps, 30X0 tempo, 1:00 rest
Week 1: 12, 12, 12
Week 2: 13, 13, 13
Week 3: 14, 14, 14
Week 4: 15, 15, 15
Week 5: 15, 15, 15
Week 6: 12, 12

Pull 1
A. Perfect Chinup
—> Shoulder width arms, bar
—> 3-5 sets, 5-8 reps, X230 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 6, 6, 5, 5
Week 5: 6, 6, 5, 5
Week 6: 5, 5, 5
B. Bodyweight Row
—> Two arms, buckle on 5’ mark
—> 3-4 sets, 8-12 reps, X120 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 9, 9, 8
Week 4: 10, 9, 8

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 Week 5: 10, 9, 8
Week 6: 8, 8
C. Face Pull
—> Two arms, 2.5 steps forward from AP, buckle on 5’ mark
—> 3 sets, 8-12 reps, X030 tempo, 1:30 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 8
Week 3: 10, 10, 9
Week 4: 11, 11, 10
Week 5: 12, 12, 12
Week 6: 12, 12
D. Ring Pelican Curl
—> Two arms, 2.5 steps forward from AP, buckle on 6’ mark
—> 3 sets, 10-15 reps, X030 tempo, 1:30 rest
Week 1: 10, 10, 10
Week 2: 12, 11, 11
Week 3: 12, 12, 11
Week 4: 13, 12, 11
Week 5: 15, 14, 14
Week 6: 15, 15
E. Y Raise
—> Blue tube band, 3 steps away from AP
—> 3 sets, 12-15 reps, 30X0 tempo, 1:00 rest
Week 1: 12, 12, 12
Week 2: 13, 13, 13
Week 3: 14, 14, 14
Week 4: 15, 15, 15
Week 5: 15, 15, 15
Week 6: 15, 15

Legs 1
A. Pistol Squat
—> No assistance, heel elevated
—> 3 sets, 5-8 reps L/R, 32X0 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 6
Week 4: 6, 6, 6, 6
Week 5: 7, 7, 6, 6
Week 6: 5, 5, 5

B. Natural Hamstring Curl

—> 3kg load
—> 3 sets, 5-8 reps L/R, 32X0 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 6
Week 4: 6, 6, 6, 6
Week 5: 7, 7, 6, 6
Week 6: 5, 5, 5
C. Sissy Squat
—> Red band assisted
—> 3 sets, 8-12 reps, 30X0 tempo, 2:00 rest

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 Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 10, 10, 9
Week 4: 11, 11, 10
Week 5: 12, 12, 12
Week 6: 12, 12

D. Single Leg Hip Thrust

—> Feet elevated, green band resistance
—> 3 sets, 8-12 reps L/R, 30X0 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 10, 10, 9
Week 4: 11, 10, 9
Week 5: 12, 10, 9
Week 6: 10, 10
E. Single Leg Jump
—> No rope
—> 3 sets, 0:45 - 1:30 L/R, no rest
Week 1: 0:45, 0:45, 0:45
Week 2: 0:50, 0:50, 0:50
Week 3: 0:55, 0:50, 0:50
Week 4: 0:55, 0:50, 0:50
Week 5: 1:00, 0:50, 0:50
Week 6: 0:45, 0:45

Push 2
A. Pike Pushup
—> Full ROM, feet on same level with hands
—> 3-4 sets, 5-8 reps, 30X0 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 6, 6, 5, 5
Week 5: 6, 6, 6, 5
Week 6: 5, 5, 5 (-I)

B. Dip
—> Elbows in, full ROM, bar
—> 3-4 sets, 8-12 reps, 20X1 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 9, 9, 8
Week 4: 10, 9, 8
Week 5: 10, 10, 9
Week 6: 8, 8 (-I)
C. Pushup
—> Elbows in, full ROM, buckle on 10’ mark
—> 3 sets, 8-12 reps, 30X0 tempo, 1:30 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 8
Week 3: 9, 9, 9
Week 4: 10, 10, 10

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 Week 5: 10, 10, 10
Week 6: 10, 10 (-I)
D. Ring Tricep Dip
—> Feet elevated, buckle on 5.5’ mark
—> 3 sets, 10-15 reps, 30X0 tempo, 1:30 rest
Week 1: 10, 10, 10
Week 2: 11, 11, 11
Week 3: 12, 12, 12
Week 4: 13, 13, 13
Week 5: 14, 13, 13
Week 6: 10, 10 (-I)
E. Lateral Raise
—> Blue tube band
—> 3 sets, 12-15 reps, 30X0 tempo, 1:00 rest
Week 1: 12, 12, 12
Week 2: 13, 13, 13
Week 3: 14, 14, 14
Week 4: 15, 15, 15
Week 5: 15, 15, 15
Week 6: 12, 12 (-I)

Pull 2
A. Perfect Chinup
—> Shoulder width arms, bar
—> 3-5 sets, 5-8 reps, X230 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 6, 6, 5, 5
Week 5: 6, 6, 6, 5
Week 6: 5, 5, 5 (-I)

B. Bodyweight Row
—> Two arms, buckle on 5’ mark
—> 3-4 sets, 8-12 reps, X120 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 8, 8
Week 3: 9, 9, 8
Week 4: 10, 9, 8
Week 5: 10, 9, 8
Week 6: 8, 8 (-I)

C. Face Pull
—> Two arms, 2.5 steps forward from AP, buckle on 5’ mark
—> 3 sets, 8-12 reps, X030 tempo, 1:30 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 9
Week 3: 10, 10, 10
Week 4: 12, 12, 12
Week 5: 12, 12, 12
Week 6: 10, 10 (-I)

D. Ring Bicep Curl

—> Two arms, legs fully bent, buckle on 4.5’ mark
—> 3 sets, 10-15 reps, X030 tempo, 1:30 rest

Mesocycle #1 5
 Week 1: 10, 10, 10
Week 2: 12, 12, 11
Week 3: 12, 12, 12
Week 4: 14, 14, 13
Week 5: 15, 14, 14
Week 6: 10, 10 (-I)
E. Y Raise
—> Blue tube band, 3 steps away from AP
—> 3 sets, 12-15 reps, 30X0 tempo, 1:00 rest
Week 1: 12, 12, 12
Week 2: 13, 13, 13
Week 3: 14, 14, 14
Week 4: 15, 15, 15
Week 5: 15, 15, 15
Week 6: 12, 12 (-I)

Legs 2
A. Pistol Squat
—> No assistance, heel elevated
—> 3 sets, 5-8 reps L/R, 32X0 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 7, 6, 6, 6
Week 5: 7, 7, 6, 6
Week 6: 5, 5 (-I)
B. Natural Hamstring Curl
—> 3kg load
—> 3 sets, 5-8 reps L/R, 32X0 tempo, 2:00 - 3:00 rest
Week 1: 5, 5, 5
Week 2: 5, 5, 5, 5
Week 3: 6, 6, 5
Week 4: 7, 6, 6, 6
Week 5: 7, 7, 6, 6
Week 6: 5, 5 (-I)
C. Hanging Leg Raises
—> Legs to L position
—> 3 sets, 8-12 reps, 30X0 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 8
Week 3: 10, 10, 9
Week 4: 11, 11, 10
Week 5: 11, 11, 11
Week 6: 8, 8 (-I)
D. Reverse Hyperextension
—> Legs straight, full ROM
—> 3 sets, 8-12 reps, 30X1 tempo, 2:00 rest
Week 1: 8, 8, 8
Week 2: 9, 9, 8
Week 3: 10, 10, 9
Week 4: 12, 12, 11

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 Week 5: 15, 15, 15
Week 6: 12, 12 (-I)
E. Single Leg Jump
—> No rope
—> 3 sets, 0:45 - 1:30 L/R, no rest
Week 1: 0:45, 0:45, 0:45
Week 2: 0:50, 0:50, 0:50
Week 3: 0:50, 0:50, 0:50
Week 4: 0:55, 0:55, 0:55
Week 5: 1:00, 1:00, 0:55
Week 6: 0:45, 0:45 (-I)

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