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This is Week 1 of the “Metabolite” Training cycle.
This will be a 4-6 week training block, followed by a 4-6 week “strength-focused” training block. The magic is in the order, 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 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. Pre-Exhaust Superset x 2 Rounds:
Flat DB Flies x 10-15 Reps
Flat Barbell Bench Press x 6-10 Reps
Rest 2 min
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D. Pre-Exhaust Superset x 2 Rounds:
Straight Arm Pulldowns x 10-15 Reps
Machine-Assisted Pull-ups x 10-15 Reps
Rest 2 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
Then rest 2-3 min between each exercise
1. Standing EZ/Barbell Curls
2. Seated Overhead EZ/Barbell Tricep Extensions
3. Strict EZ/Barbell Upright Rows
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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. Superset “Quad Focus” Sequence x 2 Rounds:
Leg Extensions x 12-18 Reps
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Rest 2-3+min between rounds
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D. Barbell Ab Rollouts
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 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)
FOR WEEK 1:
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. Alternate Movements x 2 sets each:
First work set = 10-15 Reps (challenging)
Second set = 15-20 Reps (lighter) + Rest 30 seconds + one additional set to 1-2 reps shy of failure
Rest approx. 2 min between exercises
Jansen Rows
Incline DB Squeeze Press
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D. 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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E. Incline Prone Rear Delt Raises (pinkies up)
2 x 15-25 Reps
+ Immediately after the SECOND SET ONLY:
Rest 30 seconds + 10-15 reps + Rest 30 seconds + 8-12 Reps
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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 (set a baseline for improvement in “week 1”):
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. 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)
Standard Sit-ups x Max Reps in 30 seconds
Rest 2-3 min
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E. Standing Calf Raise (stretch bottom, contract at top)
3 x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. 5 Rounds of Cable Circuit:
Keep loading relatively light/moderate and just move through the movement sequence at a casual pace.
Try to rest minimally between movements, and then take a minute or two rest after each round
Cable Curls (to forehead) x 10-15 Reps
Cable Pushdowns x 10-15 Reps
Leaning One Arm Cable Lateral Raise x 10-15 Reps (weak arm)
Leaning One Arm Cable Lateral Raise x 10-15 Reps (strong arm)
Rest 1-2 min
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B. Giant Set Movements x 2 Rounds:
Inverted Rows x 10-15 Reps
Push-ups on Barbell x 8-15 Reps (elevate barbell to make easier)
Cable Face Pulls or Bentover DB Face Pulls x 15-20 Reps
Push-ups on Barbell x 2 reps shy of failure
Rest 2-3 min
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Day 7 – Rest + Walk 10k steps
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