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This is Week 4 of the Metabolite portion of the cycle. This is the FINAL WEEK OF THE CYCLE.
There will be some assessment testing on a portion of the programming. Across the board, you should be pushing at least the final set of each movement to 0-1 reps from failure.
Please read the Metabolite 2021 Blog to learn more about this training program.
Next week will be the INTRODUCTION DELOAD WEEK for the new cycle!
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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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Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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C. Leg Press
One tough set of 10-12 Reps (Rest 15-20 seconds), then complete an additional tough set (4-6 reps)
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D. Alternate Movements x 2 sets each:
Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts x 6-12 Reps
Rest 1-2 min
Standing Calf Raise machine x 10-15 Reps
Rest 1-2 min
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E. As Many Reps as Possible in 2 min (Rest 2 min) x 3 sets
Row 15-20 Cals (approx. 60s of hard effort)
Max Reps V-ups (scale as Reverse Crunches) in remaining time
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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
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)
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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Build to a top set of 6-8 Reps
Then Rest 2-3 min
Drop weight such that you *could* achieve 10-12 reps unbroken
Now complete 25 Reps in as few sets as possible
Rest 30-45 seconds anytime you break (expect sets of 4-8 reps as you work to complete 25 total)
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D. Superset x 2 sets each:
Smith Machine Upright Row x 8-12 Reps
Smith Machine Z-Press x 6-10 Reps
Rest 2-3 min
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E. Alternate Movements x 3 Rounds:
For each exercise, complete Reps 15-12-9 (per arm)
Increase weight on each round
One-Arm KB Tate Press
Rest 1 min between arms and between exercises
One-Arm DB Preacher Curls
Rest 1 min between arms and between exercises
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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)
Complete “X” number of sets
Using the same weight/difficulty as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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C. Superset x 2 sets each:
One lighter prep set, then one hard work set close to failure on each
Barbell Hip Thrusts x 8-12 Reps
DB RDL (as 1 and 1/2 Reps) x 6-12 Reps
Rest as needed
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D. Superset x 3 sets each:
First one lighter prep set, then 2 challenging rounds
Lying Leg Raises (with hip thrust) x 8-15 Reps
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
Rest 1-2 min
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E. Single-Leg Calf Raise (DB in hand of working leg)
Build to TOP SET of 10-12 Reps per leg
Rest a few minutes
Then drop all the weight, and complete:
2 sets of 6-12+ Reps per leg, where each rep is performed:
2-3 second pause at STRETCH position + 1-2 second pause at contraction
Try to rest mostly while the opposite leg is working only
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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
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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D. Complete Sequence as follows:
Cable Crossovers OR Machine Fly
Select a weight where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Prone Face Pulls (EZ or BB)
Select a weight where you *COULD* achieve approx. 15-20 reps
Get to 40 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Dips OR Assisted Machine Dips
Select a weight where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Bayesian Curls
Select a weight where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 20 Minutes:
Row 250m (approx. 1 min of moderate/sustainable effort)
Farmers Walk 100m (heavy enough to break once briefly)
Run 200m (approx. 1 min of moderate/sustainable effort)
10 Burpee Box Jumps
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B. Walk 20-40 Min (1-2 miles)
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Day 7 – Rest + Walk 10k steps
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