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This is Week 4 of the “Metabolite” Training cycle.
This will be a 5-week training block, followed by a 5-week “strength-focused” training block. The magic is in the sequencing, as we work from lighter loads with higher volume to heavier loads with lower volume across the two training blocks.
Please read the Metabolite (Metabolic Stress) Training Blog to learn about this cycle.
During this cycle, almost all sets should be in the range of 2 “reps in reserve” (“RIR”’; approx. 2 reps shy of failure). Due to the high intensity techniques, and giant-set structure to the training, you will receive a tremendous stimulus without pushing sets to failure.
Regarding progression week to week; add reps or a small amount of load if you’re able to achieve all the rep targets without compromising RIR targets
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Superset Movements x 4 sets each:
The goal is to complete ALL sets with 8 Reps, then progress REPS week to week.
Only increase weight if you can make ALL sets of 12 Reps with the same weight you began with.
You may be able to use the SAME weight for each, but it’s ok to use different weights, too.
Incline DB Bench x 8-12 Reps
Incline DB Rows (lat focus; sweep back into waist) x 8-12 Reps
Rest EXACTLY 90 seconds
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B. Alternate Movements Each Minute x 10 minutes (5 Rounds):
Once ALL sets of an exercise achieve 13-15 reps, increase weight.
It’s also ok to do the earlier sets heavier and then drop weight as fatigue builds set to set.
Prone DB Lateral Raises x 10-15 Reps
Prone DB Spider “Hammer” Curls x 10-15 Reps
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C. Wide Grip Pulldowns
Build to a top set of 6-8 Reps
Then Rest 2-3 min
Drop weight approx. 20-30% (something where you *could* achieve 12 reps unbroken)
Now complete 30 Reps in as few sets as possible
Rest 30-45 seconds anytime you break
(after the initial set, expect sets of 4-8 reps as you work to complete 30 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 or DB 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 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Superset Movements x 4 sets each:
The goal is to complete ALL sets with 8 Reps, then progress REPS week to week.
Only increase weight if you can make ALL sets of 12 Reps with the same weight you began with.
You may be able to use the SAME weight for each, but it’s ok to use different weights, too.
Barbell RDL x 8-12 Reps
Hack Squat OR Other Squat Machine of choice x 8-12 Reps
Rest EXACTLY 90 seconds
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B. Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band)
(choose movement and stay consistent week to week)
Progression = Increase top set as feasible week to week (which will also increase EMOM sets)
Work quickly to heavy set of 10-12 Reps
Rest 2 min
Then complete 6-8 Reps EMOM x 5 min (with 10-12 rep weight)
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C. Front-Rack Front-Foot Elevated Split Squats
Build quickly to a tough set of 12 Reps per leg (rest as needed between legs)
Rest a few minutes
Then complete as many sets of 5 reps “per leg” as possible in 4 minutes
Use the 12-rep weight from above. Alternate legs after each 5 reps until time expires
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D. Giant Set x 2 Rounds:
Lying (or seated) Leg Curls x 10-15 Reps
Weighted Situps (DB on/above chest) x 6-10 Reps
Lying Leg Raises (with hip thrust) x 8-15 Reps
Rest 2-3 min
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E. Giant Set x 2 Rounds:
Lying (or seated) Leg Curls x 10-15 Reps
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
Deck Squats x Max Reps in 30 seconds
(scale by using hand as assistance off the ground)
Rest 2-3 min
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups (scale as: Machine-Assisted Pull-ups)
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
Complete ONE TOP SET of 1-2 reps shy of technical failure (goal for 6-20 Reps)
Rest 2-3 min
Then complete 60-70% of reps achieved from top set x 4 sets
You can progress week to week by:
1. Decreasing rest time (approx. 5-10-seconds per week)
2. Increasing reps and keeping rest time consistent
3. Increasing load/difficulty and keeping reps/rest time stagnant
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B. DB Arnold Press OR Machine Overhead Press (of choice)
Reps 8-12-16 (decreasing weight each set)
Rest approx. 2 min between sets
+ Immediately after the FINAL SET OF 16 Reps, complete:
“Myo-Reps x 3 sets” = 3 sets of 4-6 Reps where you rest only 10-15s between each set
Progress week to week by adding reps to the “3 sets of 4-6 reps” at the end
Once you max-out the “3 sets of 6,” then add an additional MYO-REP set
You can pretty much use the same weight for the “8-12-16” sequence each week and just work to progress the metabolite effect of the MYO-REP sets
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C. For each exercise in Parts C (except face pulls) complete as follows:
3 sets of 8 Reps increasing weight to a CHALLENGING set of 8 (1-2 Reps shy of failure)
The final set of 8 reps is the first “working set” that begins the following sequence:
25 Reps in as few sets as possible
So the first 8 reps have already been achieved (as noted) and now you have 17 reps left
Rest only 20-30 seconds between sets
Continue chipping away until you’ve achieved 25 Reps
Rest 3+ Minutes
Prone Face Pulls (EZ or BB)
(for this one, top set is 12 Reps, and total reps target is 40 Reps)
Rest 3+ Minutes
Rest 3+ Minutes
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Day 5 – Lower Body
Part A repeats week to week. Track these metrics
A. Superset Movements x 3 sets:
Walking Lunge Back Squat Superset
Back-Rack Walking Lunge x 10-16 steps (5-8/leg)
Back Squat (same bar/weight) x tough set @ 20X0 tempo (no rest/pause at top of rep)
Progression starting Week 2
Add to 3-6 TOTAL REPS ACHIEVED ACROSS ALL THREE SUPERSETS.
Example (assume you achieve below in “week 1”):
Lunge x 16-14-12 (42)
Back Squat x 12-10-9 (31)
TOTAL REPS = 73
So the following week you shoot for 76-79 reps
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B. Nordic Ham Curls (see below for variations)
3 sets of 5-10 Reps (goal for each set to 2-3 reps shy of face smashing into ground)
Rest 2-3 min between each
Hand-assisted Nordics
Ball assisted Nordics
No assistance Nordics
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C. Hack Squat (if not used on Day 2) OR Leg Press
Reps 15-12-10-8
*Use the same weight for all sets; rest only long enough to ensure quality/unbroken sets
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D. Alternate Movements x 2 sets each:
Cable Crunches x 10-15 Reps
Rest 1-2 min
Standing Calf Raise (stretch bottom, contract at top) x 10-15 Reps
Rest 1-2 min
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E. As Many Reps as Possible in 3 min (Rest 2 min) x 2 sets
Row 30/20 cals (male/female) OR 30 Shuttle Runs (30 feet each way = 2 reps)
Max Reps V-ups (scale as Reverse Crunches) in remaining time
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. Reps 25-20-15-10-5 For Each Exercise
Start with approx. “30-rep max” for each exercise (something you can confidently make the set of 25 reps unbroken). Rest only as long as needed to ensure that each subsequent set is also unbroken and high quality, using the same weight/difficulty throughout
DB Floor Press
Bentover DB Rows (one per hand)
DB Upright Rows
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B. Reps 25-20-15-10-5 For Each Exercise
Start with approx. “30-rep max” for each exercise (something you can confidently make the set of 25 reps unbroken). Rest only as long as needed to ensure that each subsequent set is also unbroken and high quality, using the same weight/difficulty throughout
Pushdowns
Cable Face Pulls
DB Hammer Curls
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C. Superset Movements x ONE ROUND:
Straight Arm Pulldowns x 20-25 Reps
Machine-Assisted Pull-ups x 10-15 Reps
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D. Superset Movements x ONE ROUND:
Cable Crossovers x 20-25 Reps
Push-ups x 1-2 reps shy of failure (goal for 6-15 Reps; elevate hands as needed)
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