When to Level Up
Level Up when you can perform 3 sets of 3 reps of Body Rows at 30 Degrees.
Workout 1 – High Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Dumbbell farmers Hold as heavy as possible | 2 | 30 Seconds | as needed | |
B1
| Strength | Body Row @ 45-70 Degrees | 5 | 5 to 8 | as needed | 3x11 |
| C1 | Hypertrophy Accessory | Should Width Lat Pull Down | 3 | 8 to 12 Reps | 120 Seconds | 3x11 |
| D1 | Hypertrophy Accessory | Dumbbell Row | 2 | 8 to 12 Reps | 120 Seconds | 3x11 |
Workout 2 – Moderate Volume
| Order | Focus | Movement | Sets | Reps or Hold Length | Rest | Tempo |
| A1 | Specific Warm Up | Dumbbell farmers Hold as heavy as possible | 2 | 30 Seconds | as needed | |
B1
| Testing | Body Row @ 45 Degrees | 3 | 1 to 3 Reps | as needed | 3x11 |
C1
| Strength | Body Row @ 45-70 Degrees | 3 | 3 to 6 Reps | 120 Seconds | 3x11 |
| D1 | Hypertrophy Accessory | Should Width Lat Pull Down | 3 | 8 to 12 Reps | 120 Seconds | 3x11 |
| E1 | Hypertrophy Accessory | Dumbbell Row | 2 | 8 to 12 Reps | 120 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 is a 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.
