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This is Week 2 of the Metabolic Cycle (which is the second portion of the “Strength + Metabolite” collective training cycle).
Please read The 6-Week Metabolic Blog to learn more about this training Cycle.
The loads established last week will provide a baseline to begin progression this week. Note that there are a few new protocols, especially for many of the “Part B” movements which will be utilizing a local metabolic stimulus (as discussed in the blog above).
Per usual, we will begin cycle with lower efforts on the demanding compound movements, and higher efforts on the less demanding isolation work. These efforts “reps from failure” will be progressed week to week.
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Monday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
***You will need to bring DB’s over to the Leg Curl area for the superset sequence
B-Stance DB RDL x 6-10 Reps (left leg) (~3-4 reps from failure)
Single Leg Lying Leg Curl x 8-20 Reps (left leg) (~1-2 reps from failure)
Rest 1-2 min after both left legs
Then Repeat sequence for RIGHT LEG
Rest 1-2 min after both right legs
Alternative Movement you can swap
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
Alternative Movement you can swap for Single Leg Lying leg Curl:
– Single Leg Seated Leg Curl
– Standing Single Leg Leg Curl (using leg extension machine)
– Lying Single Leg Cable Curl
– Standing Single Leg Cable Curl
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1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 6 sets of 8 Reps
Rest ~30-40 sec between work sets
Alternative Movement you can swap:
(weighted) Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Machine Assisted Pull-ups
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C. 4 Rounds:
Increase weight/effort each round
Target ~5-3-2-1 reps from failure across the 4 sets of Hip Thrusts
Barbell Hip Thrust x 8-12 Reps
Rest 10-15 seconds for transition
Broad Jumps x 5 Reps
Rest 10-15 seconds for transition
Decline Weighted Sit-up x 8-12 Reps
Rest ~2-3 min between harder work sets
Alternative Movements you can swap for Decline Sit-ups
-Standard Flat Sit-ups
–Overhead DB Sit-ups
–GHD Curl-ups (advanced option)
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D. EMOM x 9 Minutes:
Alternate Movements At the top of each minute
Quick warm-up / acclimation for each movement before the EMOM
Min 1: One Arm Cable Rear Delt Fly (left) x 10-15 Reps (~1 rep from failure)
Min 2: One Arm Cable Rear Delt Fly (right) x 10-15 Reps (~1 rep from failure)
Min 3: Face Away Cable Curls x 8-12 Reps (~2 reps from failure)
Alternative Movement you can swap for Face Away Curls
–Incline DB Curls
Alternative Movement you can swap for One Arm Cable Rear Delt
– One Arm DB Incline Rear Delt Fly
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Tuesday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each (~3-4 reps from failure each)
Sissy Squats x 5-12 Reps
Walking DB Lunges (Quad focus) x 12-20 steps (6-10/leg)
Rest 2-3 min between work supersets
Alternate movements you can swap for Sissy Squats:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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B. Cable Crossovers
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 6 sets of 8 Reps
Rest ~30-40 sec between work sets
Alternate movements you can swap for Crossovers
–Pec Fly Machine
–Banded Crossovers
–DB Fly/Press Hybrid
*If swapping DB Fly/press, it may be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
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C. Leg Press – quad dominant
1-2 warm-up sets, then:
1 work set x 10-15 Reps (~3 reps from failure)
Alternate movements you can swap for Leg Press:
–Heels Elevated Back Squat
–Hack Squats
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D. 3 Rounds:
First round warm-up, then:
2 work rounds (~1-2 reps from failure each)
Cross Cable Tricep Pushdowns x 10-15 Reps
Rest 30-60 sec
Cable Upright Row x 10-15 Reps
Rest ~2 min between work rounds
Alternative Movements you can swap for Cable Upright Rows:
–Strict Barbell Upright Row
–DB Upright Rows
Alternative Movement you can swap for Cross Cable Pushdowns
–Cable Tricep Pushdowns
– Banded Tricep Pushdowns
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E. ZONE 2 Cardio of choice x 25 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Thursday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Chest Supported Machine Row x 6-10 Reps (~2 then 1 rep from failure)
Bentover Rear Delt Raises x 12-20 Reps (~1 then 0 reps from failure)
Rest 2-3 min between work sets
Alternative Movement you can swap for Chest Machine Row:
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
–Chest Supported Cable Row
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B. Weighted Hip Extensions (45-degree)
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 6 sets of 8 Reps
Rest ~30-40 sec between work sets
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. 4 Rounds:
Increase weight/effort each round
Target ~5-3-2-1 reps from failure across the 4 sets of each
Seated Leg Curl OR Lying Leg Curl x 10-20 Reps
Rest 1 min
Bentover DB Row x 8-12 Reps
Rest 1 min
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D. Cable Spider Curl (D-handles)
1 warm-up set, then:
1 work set x 15 Reps (~1 rep from failure)
Rest 2 min
3 work sets x 8-12 Reps (same weight as 15-rep set)
Rest 30 sec between each of the 3 sets
Expect the final set to be quite challenging under short rest
Alternative Movement you can swap for Cable Spider Curl:
–Cable Spider Curl (straight handle)
–DB Spider Curl
–Barbell/EZ Spider Curl
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E. ZONE 2 Cardio of choice x 25 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Friday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Steep Incline Anterior Delt Press x 6-10 Reps (~3-4 then 2-3 reps from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~1 then 0 reps from failure)
Rest 2-3 min between work sets
Alternate movement you can swap for DB Delt Press
–Cable Anterior Delt Press
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B. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 6 sets of 8 Reps
Rest ~30-40 sec between work sets
Alternative Movement you can swap:
Banded Sissy / Leg Extension
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C. Cable Chest Press
1-2 warm-up sets, then:
Rest only long enough to change the weight for work sets
(this will likely be 10-20 seconds between sets)
1 work set x 12-15 Reps (~2 reps from failure)
MINIMAL REST (weight change)
Drop 15-20% of the weight (go to ~2 reps from failure)
MINIMAL REST (weight change)
Drop another 15-20% of the weight (go to ~1 rep from failure)
Alternate movements you can swap for Barbell Bench Press:
Flat DB Bench Press
Machine Chest Press
–Flat Barbell Bench Press
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D. EMOM x 8 Min:
Alternate Movements at the top of each minute
Quick warm-up / acclimation for each movement before the EMOM
Min 1: DB Front Raise x 10-15 Reps (~1 rep from failure)
Min 2: Barbell Tricep Extension to nose x 8-12 Reps (~2 reps from failure)
Alternative Movement you can swap for DB Front Raise
–Dual Cable Front Raise (wide to narrow)
Alternative Movement you can swap for Barbell Tricep Extension to nose
–DB JM Press
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E. (weighted) Hanging Knee Raises
Reps 12-10-8-6 (increasing weigh/effort each set)
Target ~4-3-2-1 reps from failure across the 4 sets
Alternative Movement you can swap
-Hanging Knee Raises (unweighted)
–Reverse Crunches
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Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio
This can be done on any equipment of choice where you can push hard, repeatedly.
A bike or rower are probably the safest, with air bike (one with arms) being the potential top choice.
10 Rounds:
30 seconds on
1:30 rest/recover
***Effort for 30 sec work period is the HARDEST pace you can SUSTAIN for 30 seconds. You may see this performance DECREASE in subsequent 30 second periods. This is ok. The point is to work so hard during each 30 sec period that you earn and NEED the rest period each time.
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