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This is Week 3 of the Metabolite portion of the cycle. This will be a 4-week mesocycle, that follows the 6-week strength cycle.
Please read the 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:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
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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B. Leg Extensions
6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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C. Superset Movements x 3 sets each:
First set light warm-up, then 2 challenging supersets
Sissy Squats (Bodyweight OR Barbell in squat rack OR Sissy machine) x 10-15 Reps
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps
Rest 2-3 min
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D. One Round:
Russian KBS x 10-15 Reps (all hamstrings/glutes)
Lying Windshield Wipers x 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
Russian KBS x 10-15 Reps
Reverse Crunches x 10-20 Reps
Russian KBS x 10-15 Reps
Medball Throw Sit-ups x Max Reps in 60 seconds
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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:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
Flat DB Bench Press x 8-10 Reps
Rest 45-60s
Bentover DB Row x 8-10 Reps
Rest 45-60s (quick bench adjustment)
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)
6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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C. Cable Crossovers OR Machine Fly
Build to a challenging set of 15-20 Reps
Then complete 8-12 reps Every Minute x 5 Minutes (at the same weight as 15-20 rep set)
Start at 12 reps on first min, and expect reps to drop as fatigue accumulates
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D. Alternate Movements x 3 sets each:
Lat Focus Cable Row x 8-15 Reps
Rest 1-2 min
Incline EZ or Barbell Tricep to nose x Reps 20-15-10 (increasing weight)
Rest 1-2 min
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E. DB Upright Rows x 60 Reps
Start with a set of 20 unbroken
Each time you rest/break, complete:
6-10 Reps of Push-ups (ADV Clapping Push-ups) before returning to Upright Rows
Rest minimally as needed to ensure at least 10 reps on each subsequent set of 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 x 4 Rounds:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
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)
6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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C. Alternate Movements x 4 sets each:
For each movement, select a weight or difficulty level where you COULD complete 12-15 reps
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX or straight bar) x 8-12 Reps
Rest 30s
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D. One Round:
Decline (weighted) Sit-ups x 10-15 Reps
Accumulate 2 min of total Plank-Hold time
Decline (weighted) Sit-ups x 50-60% of reps from first set
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E. Seated Calf Raises
One buy-in set of 15-25 Reps (close to failure)
Rest 15s
Repeat (goal for 4-8 Reps)
Rest 15s
Repeat again (goal for 4-8 Reps)
Rest 15s
Repeat one last time to failure
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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
6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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6-8 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, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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D. Chest Supported Wide Row + Neutral Grip Row Sequence
VIDEO DEMO OF FULL COMPLEX
Build quickly to a TOP SET of 8+8 (16 reps total)
Then rest 2-3 min
Drop weight 30% and complete each Row “wide + neutral” to 1-2 reps shy of failure at the lighter weight
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E. Superset x 3 sets each:
First round lighter warm-up, then 2 challenging rounds
Close Grip Bench Press x 10-15 Reps
Alternating DB Curls x 16-20 Reps (8-10 per arm)
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. Select a Row or Bike or Run
Complete 20 minutes at a steady/sustainable (but challenging) pace
Rest 5 minutes
Then complete 5 Rounds:
1 min on
1 min off
***Increase effort from the “steady state” period, but we’re still looking for consistency in metrics across each 1 min interval
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Day 7 – Rest + Walk 10k steps
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