Mass Cycle Set Up Guidelines

General Setup Guidelines

Use the Weekly Set Up (next tab) to layout your training week
Decide how many days you can work out and how many sessions per day
Drag and drop elements to layout your training week
You don't need to fill every blank, they are just there if you need them
Depending on how often you can train, you may not be able to do everything, that's ok
Prioritize according to your needs and goals (See the LCF Lab for prioritization help)

How Many Days per Week? (Session Frequency)

Choose your frequency according to your schedule and goals. If that means doing a little le

3 days/week minimum - you may have to omit some areas and/or have very long sessions
4-5 days/week optimal - most will find this gives a good balance between not going to the
6 days/week great - this let's you spread your exercises out and keeps individual sessions s

Basic Hypertrophy Setup Guidelines

This is the main focus of this cycle, prioritize this first if you need to drop training elemen

Exercise Frequency by Category

2 times per week
All Upper Body Main Exercises
Biceps (can also do just 1x/week)
Side Delts (optional)
Calves (optional)

1 time per week

All Lower Body Main Exercises (optional)
Triceps (optional)

Exercises per session

1-4 main exercises per day, ideally 3 at most
1-2 isolation exercises per day
Try to limit total number of exercises to 6 per session

Exercises per Category (Not for Beginners!)

For each category you can choose to split the work between two exercises
e.g. Bench Press and Dumbbell Incline Press
 If you do choose to split the categorie then -
Split assigned sets between both
Split RPRs between the two exercises in set order
Bias Sets Towards Preferred Exercise
e.g. For Horizontal Press you are doing Bench Press and Low Incline DB Press
You have to do 5 sets with 4 4 4 2 0 RPRs
Your preferred exercise is the bench press
You do 3 sets of Bench with 4 4 4 RPRs
2 sets of Low Incline DB Press with 2 0 RPRs

What To Do if Performance Drops in Later Weeks? (Volume Auto-regulation)

If you performance drops in later weeks, it generally means you've reached your end of yo
This means we need to back the volume down for a week or so to recover and be able to fi
For beginners:
IF your performance drops for half of your exercises
OR you felt very sore or fatigued for more than half your exercises
THEN reduce the set volume of all exercises to 2 sets the following week
After the recovery week go back to normal training
How to Measure a Performance drop
You rep performance is 4 reps or more lower on a set compared to last week
If this is the case for about 50% of your sets, it's time to roll off fatigue

Use the Performance Rating drop down to adjust sets automatically!

For Intermediate and above:

You can also do this volume reduction on a exercise by exercise basis for any exercise that
 many sessions per day

ere if you need them

ot be able to do everything, that's ok
he LCF Lab for prioritization help)

and goals. If that means doing a little less that's ok.

me areas and/or have very long sessions

good balance between not going to the gym too often and keeping sessions a reasonable length
cises out and keeps individual sessions shorter

first if you need to drop training elements

k between two exercises

s and Low Incline DB Press

ume Auto-regulation)
ly means you've reached your end of your volume tolerance level, and are over fatigued
a week or so to recover and be able to finish the cycle strong

lf your exercises
ets the following week

set compared to last week

me to roll off fatigue

sets automatically!

e by exercise basis for any exercise that has a drop in performance

Weekly Setup

Drag workout components below into the layout form to build your workout week
More spaces are provided in the form than needed for maximum flexibility
Two sessions a day are optional if you prefer shorter sessions

Weekly Layout Area

Day 1 Day 2 Day 3
Pull ups: 3-4x8-10 Legs Chin ups
Dips: 3-4x8-10 Planch Push ups
FrontL pull ups3-4x8-10 FrontL Chin Ups
Pike push ups3-4x8-10 Diamond Push ups
Biceps Biceps
Triceps Triceps
Shoulders Shoulders

Basic Hypertrophy (BH) Basic Hypertrophy (BH) Basic Hypertrophy (BH)

Main Exercises Main Exercises Isolation
Upper Body Lower Body 1-2x/week
2x/Week 1x/Week
Horizontal Press Optional - Biceps
depending on goals Biceps

Quad Optional

Ham/Glute Side Delts

Side Delts
 Triceps
Horizontal Pull
Horizontal Pull Calves
Calves
Set Up Note:
All Non-optional elements should be used in the training week
A good guideline for set up is
1-3 Main Ex / Session and 1-2 Isolation Ex / session

Legs:
If you wish to grow legs, do as all other exercises
If you wish to maintain legs, cut sets in half
If you don't want to work legs, omit from training
orkout week

Day 4 Day 5 Day 6

Legs Mixed grip pull ups
Z press
FrontL rises
Planch Lean
Biceps
Triceps
Shoulders

Finishers (F) Skill Technique (ST) Mobility (M)

3-6x/Week 2x/area/week Maintain Area: 2-3x/week
Generally after BH 0-1x/Week
If not focused on
Finishers Shoulder/Lat
Finishers You can do all ST at once Shoulder/Lat
Finishers All Skill Technique Shoulder/Lat
Finishers All Skill Technique
Finishers All Skill Technique Straddle / Pike
Finishers Straddle / Pike
Or divide it into parts Straddle / Pike
AM / PM Session Body Shaping Technq
AM Body Shaping Technq
AM Body Shaping Technq
AM
AM Front Lever Technique
AM Front Lever Technique
AM Front Lever Technique

PM Planche Technique
PM Planche Technique
PM Planche Technique
PM
PM HSPU Technique
PM HSPU Technique
HSPU Technique
Example Weekly Layouts
RECOMMENDED FOR BEGINNERS: 4-day / Single Session / Balanced Workouts
Day 1 Day 2 Day 3 Day 4
All Skill Technique All Skill Technique Vertical Pull
Horizontal Press Quad Horizontal Press
Vertical Pull Vertical Press Biceps
Biceps Horizontal Pull Triceps
Side Delts Calves Side Delts
Finishers Finishers Finishers
Shoulder/Lat Straddle / Pike Shoulder/Lat

4-day / two sessions / Press emphasis (Swap Presses and Pulls to make a Pull emphasis layout)
Day 1 Day 2 Day 3 Day 4
AM AM AM
Horizontal Press Vertical Press Horizontal Press
Vertical Pull Horizontal Pull Vertical Pull
Biceps Quad Biceps
Side Delts Calves Side Delts
Finishers Finishers Finishers

PM PM PM
Shoulder/Lat All Skill Technique Shoulder/Lat
All Skill Technique Straddle / Pike All Skill Technique

Push Pull Leg Split

6-Day / 2 Session / Balanced Workouts (Make single session by doing ST before and MOB at end of PM session)
Day 1 Day 2 Day 3 Day 4
AM AM AM AM
Body Shaping Technq Planche Technique Planche Technique Body Shaping Technq
Front Lever Technique HSPU Technique HSPU Technique Front Lever Technique
Shoulder/Lat Straddle / Pike Straddle / Pike Shoulder/Lat

PM PM PM PM
Horizontal Press Quad Vertical Pull Vertical Press
Vertical Press Calves Horizontal Pull Horizontal Press
Biceps Side Delts Finishers Biceps
Finishers Finishers Finishers
 Day 5 Day 6
All Skill Technique
Vertical Press
Ham/Glute
Horizontal Pull
Calves
Finishers
Straddle / Pike

Day 5 Day 6
AM
Vertical Press
Triceps
Horizontal Pull
Ham/Glute
Calves
Finishers

PM
Straddle / Pike

t end of PM session)
Day 5 Day 6
AM AM
Planche Technique Body Shaping Technq
HSPU Technique Front Lever Technique
Straddle / Pike Shoulder/Lat

PM PM
Ham/Glute Horizontal Pull
Calves Vertical Pull
Side Delts Triceps
Finishers Finishers
Weekly Planning Worksheet
Basic Hypertrophy

Set Up Instructions
Read the Guidelines for Basic Hypertrophy tab for help in setting up your layout
Copy Exercise Categories weekly layout over from the previous tab
Choose your exercises for each category!
Set Up - Click On Cells to Choose from Dropdown Lists
Day 1
Ex# Exercise Category Exercise
1
2
3
4
5
6

Day 2
Ex# Exercise Category Exercise
1
2
3
4
5
6

Day 3
Ex# Exercise Category Exercise
1
2
3
4
5
6

Day 4
 Ex# Exercise Category Exercise
1
2
3
4
5
6

Day 5
Ex# Exercise Category Exercise
1
2
3
4
5
6

Day 6
Ex# Exercise Category Exercise
1
2
3
4
5
6
Week 1 Special Instructions
If you are unsure of your loading -
Do test sets on the fly
Count your final test set as set 1 on the sheet
Do two more sets at that weight
It's ok if sets 2&3 are less reps, you may already be tired from testing
Week 1 - Day 1 Enter load here
Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)

Week 1 - Day 2
Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)

Week 1 - Day 3
Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)

Week 1 - Day 4
 Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)

Week 1 - Day 5
Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)

Week 1 - Day 6
Exercise Load Sets
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
0 Test + 2 sets (3 sets total)
Key Information
Work Sets
Rep Range Main Ex 10-15r
Isolation Ex 10-20r
RIR 2
Tempo Fast Concentric / 2-4s Eccentric

Week 2 - Day 1
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4

Week 2 - Day 2
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4

Week 2 - Day 3
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4

Week 2 - Day 4
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4

Week 2 - Day 5
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4

Week 2 - Day 6
Rep Results Exercise Load Sets
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
0 0 4
 Week 3 - Day 1
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0

Week 3 - Day 2
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0

Week 3 - Day 3
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0

Week 3 - Day 4
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0

Week 3 - Day 5
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0

Week 3 - Day 6
Rest Pause Rep Results Exercise
1110 0
1110 0
1110 0
1110 0
1110 0
1110 0
Load Sets Rest Pause Rep Results
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200

Load Sets Rest Pause Rep Results

0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200

Load Sets Rest Pause Rep Results

0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
Load Sets Rest Pause Rep Results
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200

Load Sets Rest Pause Rep Results

0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200

Load Sets Rest Pause Rep Results

0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
0 5 22200
Cycle Auto Regulation: Performance Rating (PR)
This adjustment is designed to reduce fatigue in case of a performance drop
IF half of your sets last week had worse performance than the week before
OR you felt very sore or fatigued for more than half your exercises
Use the PR dropdown to lower this weeks volume so you can recover and have a great next week
Set PR to -3 to reduce this week's volume
Do the reduced number sets and NO Rest Pause Reps
Week 4 - Day 1 PR
Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310

Week 4 - Day 2
Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310

Week 4 - Day 3
Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310

Week 4 - Day 4
 Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310

Week 4 - Day 5
Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310

Week 4 - Day 6
Exercise Load Sets Rest Pause Rep Results
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
0 0 5 33310
Week 5 - Day 1 PR
Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420

Week 5 - Day 2
Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420

Week 5 - Day 3
Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420

Week 5 - Day 4
 Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420

Week 5 - Day 5
Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420

Week 5 - Day 6
Exercise Load Sets Rest Pause
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
0 0 5 44420
 Week 6 - Day 1 PR
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5

Week 6 - Day 2
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5

Week 6 - Day 3
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5

Week 6 - Day 4
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5

Week 6 - Day 5
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5

Week 6 - Day 6
Rep Results Exercise Load Sets
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
0 0 5
 Week 7 - Day 1
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0

Week 7 - Day 2
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0

Week 7 - Day 3
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0

Week 7 - Day 4
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0

Week 7 - Day 5
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0

Week 7 - Day 6
Rest Pause Rep Results Exercise
55530 0
55530 0
55530 0
55530 0
55530 0
55530 0
 No Rest Pause Reps!
Load Sets Rep Results
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)

No Rest Pause Reps!

Load Sets Rep Results
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)
0 3 2/3 Work Set reps of Week 6 (Round Down)

No Rest Pause Reps!

NOTE: if training 6x/week double load and do 2/3 reps of week 6
Load Sets Rep Results
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)

No Rest Pause Reps!

Load Sets Rep Results
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)

No Rest Pause Reps!

Load Sets Rep Results
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)

No Rest Pause Reps!

Load Sets Rep Results
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
0 2 1/2 Work Set reps of Week 6 (Round Down)
Finishers

Choose from drop downs

Finishers A
Exercise Category Exercise
External Rotation Cable/Band External Rotation
Internal Rotation Cable/Band Internal Rotation
Rear Delts/Traps Face Pulls
Core McGill Sit Ups
Shoulder Weighted Arm Circles

2-6 Sessions/Week
Alternate between Session A and Session B every other workout
Do two rounds per session
e.g. Workout 1 : Finishers A
Workout 2: Finishers B
Workout 3: Finishers A
etc….
 Finishers B Check off after each session
Exercise Week 1 Week 2
Cable/Band External Rotation
Cable/Band Internal Rotation
Reverse Chest Flyes
Palloff Press
Support to L-Sit

ssion B every other workout

Week 3 Week 4 Week 5 Week 6
Week 7
Skill Cycle 1 - Skill Technique
Read notes below first!
Put in X in each box upon completion of a set

Skill Category Week 1 Week 2

One 20s round*
Body Shaping

Session 1 Session 2 Session 3 Session 1 Session 2

Front Lever
Planche
HSPU

Programming Recommended Session Format: Do each exercise group one at at time i.

Intensity 8-10 s @ 4 SIR

Exercise Selection:

Body Shaping Hollow Body Hold Variation (HBH) *1 round = 20s HBH + 20s ABH + 20s SABH
(warm up) Arch Body Hold Variation (ABH)
Side Arch Body Hold Variation (SABH)

Supported Holds
Front Lever LCF FL
Planche Planche lean
HSPU Yaad Hold Variation
 Week 3 Week 4

Session 3 Session 1 Session 2 Session 3 Session 1 Session 2

e group one at at time i.e. All Body Shaping -> All Foot-Supported -> All Unsupported

BH + 20s SABH
 Week 5 Week 6

Session 3 Session 1 Session 2 Session 3 Session 1

Week 6 Week 7

Session 1 Session 2 Session 3 Session 1 Session 2 Session 3

Skill Cycle 1 - Mobility

Check off sessions below

Mobility Area Week 1

Shoulder / Lat
Straddle / Pike

Programming: Choose appropriate stretches for you from the LCF Lab Mobility Modules
Do 2-3 Sessions per week to maintain your current flexibility in an area
Beginners may still make improvements at this frequency and can also p

Stretches: See the LCF Mobility modules

Choose appropriate stretches from your prior experience for maintenance, ch

Session Construction Notes: You can combine mobility areas, Shoulder and Back Bend go very well togeth
You can also create an Upper/Lower split doing Hip Flexors and Hamstrings on
 Week 2 Week 3

he LCF Lab Mobility Modules

urrent flexibility in an area
s at this frequency and can also put more time in if wanted

r experience for maintenance, chose from Static, Loaded and/or Active at your discretion

d Back Bend go very well together

ng Hip Flexors and Hamstrings one session and Shoulder and Back Bends the other
Week 4 Week 5
Week 6 Week 7