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This is Week 3 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. 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 12-15 Reps (pull low into waistline)
Rest 1-2 min
Lying EZ or Barbell Tricep Extensions 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:
10 Reps of DB “Squeeze” Press 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 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. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Back-Rack Reverse Lunges x 16-20 Reps (8-10/leg, alternating) *Light weight
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
(normal pullup bar ok if no rings available)
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D. One Round:
Decline (weighted) Sit-ups x 12-20 Reps
Plank Hold – 2 min of accumulated Plank Hold time (add weight if you can make unbroken)
Decline (weighted) Sit-ups x 50-60% of reps from first set
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E. Seated Calf Raises
2-3 sets of 15-20 Reps
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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. Flat Barbell Bench Press OR Chest Press Machine (of choice)
Build to a challenging set of 12 reps (with approx 3 RIR; i.e. 3 reps shy of failure)
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D. Complete 40 Reps of Bench Press in as few sets as possible
(with weight used for 12-rep set in part C)
Everytime you break a set, complete:
20 Reps of Alternating DB Curls (10 reps per arm)
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E. 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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F. One-Arm Cable Kickbacks
3 sets per arm
Start with a set of 15-20 reps per arm
Rest only while opposite arm works, and expect reps to drop set to set as fatigue builds
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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. STOP Leg Extensions
Accrue 25 Reps in as few sets as possible
Start with a tough 12 unbroken
Rest 10-15 sec anytime you break
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D. One Round:
Russian KBS OR Cable Pull Throughs 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 OR Cable Pull Throughs x 10-15 Reps
Reverse Crunches x 10-20 Reps
Russian KBS OR Cable Pull Throughs x 10-15 Reps
Medball Throw Sit-ups x Max Reps in 60 seconds
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. Alternate Movements x 3 sets each:
Cable Face Pulls x 15-20 Reps (moderate)
Rest 30-60 sec
Band Pull-Aparts x 15-20 Reps
Rest 30-60 sec
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B. Superset Movements x 4 sets each:
Machine Preacher Curl x 10-15 Reps
Seated Overhead DB Tricep Extensions x 10-15 Reps
Rest 2 min
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C. 4 Rounds:
30 seconds of Push-ups (elevate hands if needed to ensure 12+ reps)
Rest 30 seconds
30 seconds of Banded DB Pullovers OR Cable Pullovers
Rest 30 seconds
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Day 7 – Rest + Walk 10k steps
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