Four-week total-body plan!

THINK
SMALL
TO GAIN
BIG
By Erin Calderone, MS, CSCS
Photography by Cory Sorensen
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 HERE’S PART 1 OF THE LATEST,
SCIENCE-BACKED PERIODIZATION
SYSTEM TO IMPROVE AND
ACCELERATE YOUR GAINS,
NO MATTER WHAT YOUR GOALS!
NEXT MONTH: PART 2.
You have goals, maybe even a long-term plan to
help you reach those goals. You trust the program
you’ve been following for years, and yet — is there
a better way to make gains and accelerate recovery?
Introducing: the microcycle.
Microcycles are very short periods of training
— only one to four weeks in duration — that system-
atically vary your total volume and training intensity
day-to-day or week-to-week to maximize your results.
By varying the volume-load in a shorter time frame,
you can fine-tune your workouts and your body’s
response to them even better than before.
When Stress Is a Good Thing
It’s a challenge to train high-octane 24/7/365 and
achieve maximal results without overtraining and risk-
ing injury. However, if you can “overtrain” just a very
small amount, research shows that your body reacts
differently, rewarding you with amazing gains instead
of a severe decline — kind of like reaching your fastest
speed right before falling off a cliff.
This phenomenon is called functional overreaching,
and the idea is to push your limits almost to the point
of overtraining but then to cut that stress phase short
and follow up immediately with a recovery phase con-
sisting of light workouts, lots of rest, flexibility training
and proper nutrition. During this recovery phase, your
body overly adapts — or super-compensates — for the
stress it was previously under, building up its ability
somewhat like climbing a flight of stairs, and the
final, overreaching week is always followed by a
period of complete rest and then with a light week as
you go into the next microcycle.
Your program this month follows this linear for-
mat and is designed for hypertrophy — improving
muscle quality and tone while helping burn fat. Each
week you will build, following a traditional bodypart
split, adding exercises and increasing weight while
decreasing reps. (See chart below.) Once you’re done
with Week 4, take two to three days completely off to
optimally recover. If you don’t feel 100 percent after
three days, take another three. Remember: The line
between overreaching and overtraining is very
thin, so if your body is telling you to ratchet it
back and take a few more days off, do so. Then go
right into your next microcycle to further your gains
even more. After two to three cycles, you should be
breaking through plateaus, hitting new personal
records or getting as lean as you’ve ever been, so set
some goals, start climbing those stairs and break
through that glass ceiling to your results!
THE LINEAR MICROCYCLE
The Linear Microcycle
Volume-Load

Overreaching

to resist the stress it expects to encounter again in the

future.
Moderate

Heavy

Climbing the Stairs: The Linear Method

Light

The most traditional method for achieving functional

overreaching is with a linear microcycle. This type
REST WEEK 1 WEEK 2 WEEK 3 WEEK 4
builds incrementally over a period of four weeks,

RESEARCH ROUNDUP: WHY MICROCYCLES ROCK

In a recent study published in the Journal of Strength and Conditioning Research, women gained almost 6 percent more leg
muscle mass and 28 percent more leg strength when using a four-week microcycle program — steadily increasing their load and
decreasing reps — followed by a one-week recovery. In contrast, another group of women who only increased their weights every
two weeks improved their strength by just 15 percent. Researchers believe the microcyclers adapted quickly to the high stress of
their workouts, and because of the format of the programming, they did not lose ground (and gains!) because of fatigue.

n
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 PART 1:
THE 4-WEEK LINEAR MICROCYCLE OVERALL GOAL:
HYPERTROPHY + MAINTAIN/REDUCE BODY
COMPOSITION/FAT

NOTE: Warm up
for five to 10 min-
utes and perform
five to 10 minutes of
dynamic stretching
before each work-
out. A warm-up
set can be done at
about 50 percent
or less resistance
for each core/
multi-joint exer-
cise performed.
Rest between sets
should be kept to
one to three min-
utes.

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 WEEK 1: LIGHT
DAY 1 DAY 2 DAY 3
2-3 sets/12 reps at 60-65% 1RM or 15-17RM*

Chest + Shoulders + Triceps Legs + Abs Back + Biceps

Cardio: 20 to 30 minutes, intervals Cardio: 30 to 45 minutes steady-
or HIIT state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 3 12 60% BARBELL BACK 3 12 65% LAT PULLDOWN 3 12 65%
DUMBBELL PRESS SQUAT
CABLE CHEST FLYE 2 12 60% BARBELL ROMA- 3 12 65% CABLE ROW 3 12 65%
NIAN DEADLIFT
FRONT DELT RAISE 2 12 60% ABDUCTOR 2 12 60% REAR DELT FLYE 2 12 60%
MACHINE
LATERAL DELT 2 12 60% ADDUCTOR 2 12 60% PREACHER CURL 2 12 60%
RAISE MACHINE
OVERHEAD 2 12 60% LEG EXTENSION 2 12 60% HAMMER CURL 2 12 60%
DUMBBELL TRI-
CEPS EXTENSION
LEG CURL 2 12 60%
SINGLE-LEGGED 2 12 BW**
BRIDGE
ROMAN CHAIR 3 12 BW
KNEE RAISE
OBLIQUE V-UP 3 12 BW
REVERSE 3 12 BW
CRUNCH
MODEL: ALEXANDRA REARDON • HAIR AND MAKEUP: NANCY J • SHOES: ALTRA • CLOTHING: MODEL’S OWN

DAY 4 DAY 5 DAY 6

Chest + Shoulders + Triceps + Abs Legs Back + Biceps + Abs
Cardio: 20 to 30 minutes steady-
state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 3 12 60% BARBELL BACK 3 12 65% LAT PULLDOWN 3 12 65%
DUMBBELL PRESS SQUAT
CABLE CHEST FLYE 3 12 60% BARBELL ROMA- 3 12 65% CABLE ROW 3 12 65%
NIAN DEADLIFT
FRONT DELT RAISE 3 12 60% ABDUCTOR 3 12 60% REAR DELT FLYE 3 12 60%
MACHINE
LATERAL DELT 3 12 60% ADDUCTOR 3 12 60% PREACHER CURL 3 12 60%
RAISE MACHINE
OVERHEAD 3 12 60% LEG EXTENSION 3 12 60% HAMMER CURL 3 12 60%
DUMBBELL TRI-
CEPS EXTENSION
ROMAN CHAIR 2 12 BW LEG CURL 3 12 60% ROMAN CHAIR 3 12 BW
KNEE RAISE KNEE RAISE
OBLIQUE V-UP 2 12 BW SINGLE-LEGGED 3 12 BW OBLIQUE V-UP 3 12 BW
BRIDGE
REVERSE CRUNCH 2 12 BW REVERSE CRUNCH 3 12 BW
*1RM = one-rep maximum RM = rep maximum **BW = Bodyweight

DAY 7 Rest/Yoga

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 WEEK 2: LIGHT-MODERATE
DAY 1 DAY 2 DAY 3
3-4 sets/8-10 reps at 65-70% 1RM or 11-15RM

Chest + Shoulders + Triceps Legs + Abs Back + Biceps

Cardio: 20 to 30 minutes – inter- Cardio: 30 to 45 minutes steady-
vals or HIIT state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 4 8-10 65- BARBELL BACK 4 8-10 65- LAT PULLDOWN 4 8-10 65-
DUMBBELL PRESS 70% SQUAT 70% 70%
CABLE CHEST FLYE 3 8-10 65- BARBELL ROMA- 4 8-10 65- CABLE ROW 4 8-10 65-
70% NIAN DEADLIFT 70% 70%
FRONT DELT RAISE 4 8-10 65- ABDUCTOR 3 8-10 65- REAR DELT FLYE 3 8-10 65-
70% MACHINE 70% 70%
LATERAL DELT 4 8-10 65- ADDUCTOR 3 8-10 65- DUMBBELL 4 8-10 65-
RAISE 70% MACHINE 70% BICEPS CURL 70%
OVERHEAD 3 8-10 65- LEG EXTENSION 3 8-10 65-
DUMBBELL TRI- 70% 70%
CEPS EXTENSION
LEG CURL 3 8-10 65-
70%
SINGLE-LEGGED 3 10 BW
BRIDGE
ROMAN CHAIR 4 10 BW
KNEE RAISE
OBLIQUE V-UP 4 10 BW
REVERSE CRUNCH 4 10 BW

DAY 4 DAY 5 DAY 6

Chest + Shoulders + Triceps + Abs Legs Back + Biceps + Abs
Cardio: 20 to 30 minutes steady-
state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 4 8-10 65- BARBELL BACK 4 8-10 65- LAT PULLDOWN 4 8-10 65-
DUMBBELL PRESS 70% SQUAT 70% 70%
CABLE CHEST 3 8-10 65- BARBELL ROMA- 4 8-10 65- CABLE ROW 4 8-10 65-
FLYE 70% NIAN DEADLIFT 70% 70%
FRONT DELT RAISE 3 8-10 65- ABDUCTOR 3 8-10 65- REAR DELT FLYE 3 8-10 65-
70% MACHINE 70% 70%
LATERAL DELT 3 8-10 65- ADDUCTOR 3 8-10 65- DUMBBELL 4 8-10 65-
RAISE 70% MACHINE 70% BICEPS CURLS 70%
OVERHEAD 4 8-10 65- LEG EXTENSION 3 8-10 65- ROMAN CHAIR 4 10 BW
DUMBBELL TRI- 70% 70% KNEE RAISE
CEPS EXTENSION
ROMAN CHAIR 3 10 BW LEG CURL 3 8-10 65- OBLIQUE V-UP 4 10 BW
KNEE RAISE 70%
OBLIQUE V-UP 3 10 BW SINGLE-LEGGED 3 10 BW REVERSE 4 10 BW
BRIDGE CRUNCH
REVERSE CRUNCH 3 10 BW

DAY 7 Rest/Yoga

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 1RM VERSUS RM
The weight you should be lifting during this month
is based on a percentage of your one-rep maxi-
mum (1RM) for each exercise. If you’re savvy
about this sort of thing, then forge ahead! If not,
then use this table to find the multi-rep maxi-
mums that correlate with the 1RM advised each
day. For example, if the workout says to lift 75
percent your 1RM, look up “75” in the chart and
you’ll see “10” in the opposing column. This means
you should choose a weight with which you can
lift 10 reps max (10RM), then get to work.

Percentage of 1RM/rep-maximum relationship*

%1RM Number of repetitions allowed
100 1
95 2
93 3
90 4
87 5
85 6
83 7
80 8
77 9
75 10
*Adapted from NSCA’s Essentials of Strength
Training and Conditioning, Third Edition (Human
Kinetics, 2008).

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 WORKOUT TIP:
If you’re short on
time, focus on the
large, multi-joint
exercises like
presses, squats and
rows, and cut down
the isolation moves,
like triceps press-
downs or hamstring
curls. The fourth
week is also the best
time to decrease
cardio time and
intensity, especially
if you’re focused
on high-intensity
interval training or
intervals.

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 WEEK 3: MODERATE-HEAVY
DAY 1 DAY 2 DAY 3
4-5 sets/8-10 reps at 70-75% 1RM or 10-11RM

Chest + Shoulders + Triceps Legs + Abs Back + Biceps

Cardio: 20 to 30 minutes – intervals Cardio: 30 to 45 minutes steady-
or HIIT state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 5 8-10 70- BARBELL BACK 5 8-10 70- LAT PULLDOWN 5 8-10 70-
DUMBBELL PRESS 75% SQUAT 75% 75%
INCLINE-BENCH 4 8-10 70- BARBELL ROMA- 5 8-10 70- CABLE ROW 5 8-10 70-
DUMBBELL PRESS 75% NIAN DEADLIFT 75% 75%
FRONT DELT RAISE 4 8-10 70- BULGARIAN SPLIT 3 8-10 70- DUMBBELL 3 8-10 70-
75% SQUAT 75% SINGLE-ARM 75%
BENT-OVER ROW
LATERAL DELT 4 8-10 70- ABDUCTOR 4 8-10 70- REAR DELT FLYE 4 8-10 70-
RAISE 75% MACHINE 75% 75%
OVERHEAD DUMB- 4 8-10 70- ADDUCTOR 4 8-10 70- DUMBBELL 4 8-10 70-
BELL TRICEPS 75% MACHINE 75% BICEPS CURL 75%
EXTENSION
ROPE TRICEPS 3 8-10 70- LEG EXTENSION 4 8-10 70-
PRESSDOWN 75% 75%
LEG CURL 4 8-10 70-
75%
ROMAN CHAIR 5 10 BW
KNEE RAISE
OBLIQUE V-UP 5 10 BW
REVERSE CRUNCH 5 10 BW

DAY 4 DAY 5 DAY 6

Chest + Shoulders + Triceps + Abs Legs Back + Biceps + Abs
Cardio: 20 to 30 minutes steady-
state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 5 8-10 70- BARBELL BACK 5 8-10 70- LAT PULLDOWN 5 8-10 70-
DUMBBELL PRESS 75% SQUAT 75% 75%
DECLINE-BENCH 4 8-10 70- BARBELL ROMA- 5 8-10 70- CABLE ROW 5 8-10 70-
DUMBBELL PRESS 75% NIAN DEADLIFT 75% 75%
FRONT DELT RAISE 5 8-10 70- BULGARIAN SPLIT 4 8-10 70- DUMBBELL 3 8-10 70-
75% SQUAT 75% SINGLE-ARM 75%
BENT-OVER ROW
LATERAL DELT 5 8-10 70- ABDUCTOR 4 8-10 70- REAR DELT FLYE 4 8-10 70-
RAISE 75% MACHINE 75% 75%
OVERHEAD DUMB- 4 8-10 70- ADDUCTOR 4 8-10 70- DUMBBELL 4 8-10 70-
BELL TRICEPS 75% MACHINE 75% BICEPS CURL 75%
EXTENSION
ROPE TRICEPS 4 8-10 70- LEG EXTENSION 4 8-10 70- ROMAN CHAIR 5 10 BW
PRESSDOWN 75% 75% KNEE RAISE
ROMAN CHAIR 5 10 BW LEG CURL 4 8-10 70- OBLIQUE V-UP 5 10 BW
KNEE RAISE 75%
OBLIQUE V-UP 5 10 BW REVERSE CRUNCH 5 10 BW
REVERSE CRUNCH 5 10 BW

DAY 7 Rest/Yoga

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 WEEK 4: HEAVY-OVERREACHING
DAY 1 DAY 2 DAY 3
4-6 sets/6-8 reps at 80-85% 1RM or 6-8RM

Chest + Shoulders + Triceps Legs + Abs Back + Biceps

Cardio: 15 to 20 minutes – intervals Cardio: 30 to 40 minutes steady-
or HIIT state – moderate intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 6 6-8 80- BARBELL BACK SQUAT 6 6-8 80- LAT PULLDOWN 6 6-8 80-
DUMBBELL PRESS 85% 85% 85%
INCLINE-BENCH 6 6-8 80- BARBELL ROMANIAN 6 6-8 80- CABLE ROW 5 6-8 80-
DUMBBELL PRESS 85% DEADLIFT 85% 85%
CABLE CHEST FLYE 4 6-8 80- BULGARIAN SPLIT SQUAT 4 6-8 80- DUMBBELL 5 6-8 80-
85% 85% SINGLE-ARM 85%
BENT-OVER ROW
FRONT DELT RAISE 5 6-8 80- ABDUCTOR MACHINE 4 6-8 80- REAR DELT FLYE 4 6-8 80-
85% 85% 85%
LATERAL DELT RAISE 5 6-8 80- ADDUCTOR MACHINE 4 6-8 80- PREACHER CURL 5 6-8 80-
85% 85% 85%
OVERHEAD DUMB- 4 6-8 80- LEG EXTENSION 5 6-8 80- HAMMER CURL 5 6-8 80-
BELL TRICEPS 85% 85% 85%
EXTENSION
ROPE TRICEPS 4 6-8 80- LEG CURL 5 6-8 80-
PRESSDOWN 85% 85%
SINGLE-LEGGED BRIDGE 6 10 BW
ROMAN CHAIR KNEE RAISE 6 10 BW
OBLIQUE V-UP 6 10 BW
REVERSE CRUNCH 6 10 BW

DAY 4 DAY 5 DAY 6

Chest + Shoulders + Triceps + Abs Legs Back + Biceps + Abs
Cardio: 20 to 30 minutes steady-
state – light intensity
EXERCISE SETS REPS WT EXERCISE SETS REPS WT EXERCISE SETS REPS WT
FLAT-BENCH 6 6-8 80- BARBELL BACK SQUAT 6 6-8 80- LAT PULLDOWN 6 6-8 80-
DUMBBELL PRESS 85% 85% 85%
INCLINE-BENCH 6 6-8 80- BARBELL ROMANIAN 6 6-8 80- CABLE ROW 5 6-8 80-
DUMBBELL PRESS 85% DEADLIFT 85% 85%
CABLE CHEST FLYE 4 6-8 80- BULGARIAN SPLIT 4 6-8 80- DUMBBELL 5 6-8 80-
85% SQUAT 85% SINGLE-ARM 85%
BENT-OVER ROW
FRONT DELT RAISE 4 6-8 80- ABDUCTOR MACHINE 4 6-8 80- REAR DELT FLYE 4 6-8 80-
85% 85% 85%
LATERAL DELT RAISE 4 6-8 80- ADDUCTOR MACHINE 4 6-8 80- PREACHER CURL 4 6-8 80-
85% 85% 85%
OVERHEAD DUMBBELL 4 6-8 80- LEG EXTENSION 4 6-8 80- HAMMER CURL 4 6-8 80-
TRICEPS EXTENSION 85% 85% 85%
ROPE TRICEPS 4 6-8 80- LEG CURL 4 6-8 80- ROMAN CHAIR 6 10 BW
PRESSDOWN 85% 85% KNEE RAISE
ROMAN CHAIR KNEE 4 10 BW SINGLE-LEGGED 4 10 BW OBLIQUE V-UP 6 10 BW
RAISE BRIDGE
OBLIQUE V-UP 4 10 BW REVERSE CRUNCH 6 10 BW
REVERSE CRUNCH 4 10 BW

DAY 7 Rest/Yoga

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 UP NEXT
MONTH:
PART 2 — THE
UNDULATING
MICROCYCLE
Buckle in: Next
month, we’re
swapping the stairs
for a roller coaster!
Undulating peri-
odization, in which
volume-load is
varied from week-
to-week in a rising
and falling pattern,
is another way to
push your limits
and get better
gains.

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