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This is Week 1 of the Metabolite portion of the cycle. This will be a 4-week mesocycle, that follows the 6-week strength cycle.
Please read the Strength and Metabolite 2021 Blog to learn more about this training program.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set x 4 Rounds:
Use the same weight established on deload week, despite slightly lower rep targets.
Across 4 sets, we should find the final couple rounds challenging (and provide you runway to add weight the remainder of the cycle)
Quad-Dominant Squat x 8-10 Reps (see options below)
Rest 45-60s
DB RDL (without hip extension) x 8-10 Reps
Rest 45-60s
Walking DB Lunges x 8-12 Steps (4-6 per leg, alternating)
Rest 2-3 minutes
Quad-Dominant Movement Options:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
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Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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C. As Many Reps as Possible in 1 minute (rest 1 min) x 2 sets:
For step-ups, intention is to use just BW and get through it quickly, to accumulate as many reps as poss of the Jumping Air Squats
12 Box Step-ups (alternate legs; 6 reps/side)
Jumping Air Squats x Max Reps in remaining time
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D. Superset x 2 sets each:
Complete a set to “feel it out” for sprawls; then 2 challenging supersets to finish
Ring/TRX Plank Sprawls x 6-12 Reps (Scale on knees or by elevating rings)
Standard Flat Sit-ups x Max Reps 30 seconds
Rest 2-3 min
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E. Standing Calf Raise machine
2-3 sets of 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Giant Set x 4 Rounds:
Use the same weight established on deload week, despite slightly lower rep targets.
Across 4 sets, we should find the final couple rounds challenging (and provide you runway to add weight the remainder of the cycle)
Flat DB Bench Press x 8-10 Reps
Rest 45-60s
Bentover DB Row x 8-10 Reps
Rest 45-60s
Steep Incline “Anterior Delt” Press x 8-10 Reps
Rest 2-3 minutes
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B. Preacher Curls (EZ or Barbell) OR Cable Spider Curl OR Machine Preacher Curl
(select movement and stay consistent week to week)
Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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C. Superset Movements x 2 sets each:
Cable Crossovers x 10-15 Reps
Incline Barbell Bench Press x 6-10 Reps
(in crowded gym, you can just do Push-ups close to failure in lieu of incline press)
Rest 2-3 min
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D. Wide Grip Pulldowns
2 sets of 12-20 Reps
+ Rest 30s after each set, then complete an additional challenging set with the same weight
Rest 2-3 min
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E. Complete one set of each movement below per guidelines:
1 x 15-20 Reps (Rest 30 seconds) + one additional set to 1-2 reps shy of failure
1. Standing EZ/Barbell Curls
Rest 2-3 min
2. Seated Overhead EZ/Barbell Tricep Extensions
Rest 2-3 min
3. Strict EZ/Barbell Upright Rows
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute focus) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set:
Use the same weight established on deload week, despite slightly lower rep targets.
Across 4 sets, we should find the final couple rounds challenging (and provide you runway to add weight the remainder of the cycle)
Deadlift x 8-10 Reps
(use “touch and go” Reps if you can do without momentum/bounce)
Rest 45-60s
DB Reverse Lunge x 8-12 Reps (4-6 per leg, alternating)
Rest 45-60s
Heels Elevated Goblet Squat x 8-10 Reps
Rest 2-3 minutes
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B. Seated Leg Curl OR Lying Leg Curl
(select movement and stay consistent week to week)
Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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C. Superset x 2 “work” sets each:
1-2 warmup rounds prior
Kas Glute bridge can be done on Smith or other glute machine of choice
Kas Glute Bridge x 8-12 Reps
Sumo “Range of Motion” Squat x 10-15 Reps
Rest 2-3 min
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D. Barbell Ab Rollouts
2-3 sets of 6-12 Reps
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E. Superset x 2 sets each:
Lying Leg Raises (with hip thrust at top) x 10-20 Reps
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Rest 2 min
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. Low Incline DB Fly/Press Hybrid
Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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Using the 15-RM weight/difficulty established on DELOAD WEEK:
6 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, stay tuned for instructions next week 🙂
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D. Alternate Movements x 2 sets each:
First set = 10-15 Reps (challenging)
Second set = 15-20 Reps (lighter) + Rest 30 seconds + one additional set to 1-2 reps shy of failure
Jansen Rows
Rest 2 min
Incline DB Squeeze Press
Rest 2 min
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E. 3 Rounds:
Incline DB Curls x 12-15 Reps
Push-ups (standard, elevated, dynamic, etc…) x 8-20 Reps (tough set)
Incline DB Curls x 2 Reps shy of failure (same weight as first set)
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. Complete sequence with running, rowing, biking, or other cardio of choice:
All efforts are sustainable for that time domain
Increase efforts as work time decreases
4 min work, 4 min rest/walk x 1 set
3 min work, 3 min rest/walk x 2 sets
2 min work, 2 min rest/walk x 3 sets
1 min work, 1 min rest/walk x 4 sets
30 sec super hard effort x 1 set
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Day 7 – REST DAY
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