[wcm_restrict]
Click Here To Join
———————
This is Week 3 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.
We will continue to progress from relatively lower efforts on the demanding compound movements, and higher efforts on the less demanding isolation work. Expect to add load and/or reps across each movements as the prescriptions take you closer to failure than the prior week
—
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 then 2-3 reps from failure)
Single Leg Lying Leg Curl x 8-20 Reps (left leg) (~1-2 then 0-1 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
—
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
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
—
C. Superset x 4 sets:
First set = warm-up
Final 3 sets each = work sets
(~1-2 reps from failure each)
Seated Cable Row x 10-15 Reps
Flat Curl-ups x 8-12 Reps
Rest 1-2 min
Alternative Movement you can swap for Cable Rows:
–Bentover DB Row
Alternative Movements you can swap for Curl-ups:
–GHD Curl-ups (advanced option)
—
D. 4 Rounds:
First set = warm-up
Final 3 sets each = work sets
(~1-2 reps from failure each)
Barbell Hip Thrust x 8-12 Reps
Rest 60 sec
Squat Sit DB Curl x 10-15 Reps
Rest 60 sec
Alternative Movement you can swap for DB Curls
–Squat Sit Cable Curls
—
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 then 2-3 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
—
B. Cable Crossovers
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
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)
—
C. Alternate Movements x 3 sets each:
1 warm-up set each, then:
2 work sets each (~1-2 reps from failure each)
Dual Cable Lateral Raise x 8-12 Reps
Rest 1-2 min
Cross Cable Overhead Tricep Extensions x 10-15 Reps
Rest 1-2 min
Alternate movements you can swap for Cable Lateral Raise
–DB X Lateral Raise – Bottom 60% focus
Alternate movements you can swap for Cross Cable Tricep Extensions
–Overhead Cable Tricep Extensions
–Incline DB Tricep Extensions
—
D. EMOM x 6 Minutes:
Alternate Movements At the top of each minute
*One warm-up prior as needed
Min 1: Leg Extensions (pause contraction) x 8-12 Reps (~1 rep from failure)
Min 2: DB Z-Press x 8-12 Reps (~2 reps from failure)
Alternative Movement you can swap for Leg extensions:
–Banded Sissy / Leg Extension
Alternative Movement you can swap for DB Z-Press:
–Machine Overhead Press
—
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
—
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 (~1-2 then 0-1 rep from failure)
Bentover Rear Delt Raises x 12-20 Reps (to technical failure both sets)
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
—
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 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
—
C. 4 Rounds:
First set = warm-up
Final 3 sets each = work sets
Both movements for 8-12 Reps (~1-2 reps from failure each)
Face Away Cable Curls
Rest 30-60 sec
Cable Y-Raise
Rest 30-60 sec
Alternative Movement you can swap for Face Away Curls
– Incline DB Curls
Alternative Movement you can swap for Cable Y-Raise:
–Face Down DB Y-Raise
–Bentover DB Y-Raise
—
D. Superset x 3 sets:
First set warm-up, then:
2 challenging work sets (~1 rep from failure each)
Barbell Ab Rollouts x 6-12 Reps
Garhammer Crunches x 6-12 Reps
Rest 1-2 min
Alternative Movements you can swap for Rollouts:
–Plank Hand Walkouts
Alternate movements you can swap for Garhammer Crunches:
– Reverse Crunches
—
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
—
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 then 2 reps from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (to technical failure each set)
Rest 2-3 min between work sets
Alternate movement you can swap for DB Delt Press
–Cable Anterior Delt Press
—
B. Leg Extensions (pause contraction)
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap:
Banded Sissy / Leg Extension
—
C. EMOM x 25 Minutes:
Alternate Movements at the top of each minute
First round = warm-up, then:
4 challenging work rounds
All sets to ~2 reps from failure
All movements 8-12 Reps
Min 1: Flat DB Bench Press
Min 2: Adductor Step-ups (left)
Min 3: Lying DB Tricep Extensions
Min 4: Adductor Step-ups (right)
Min 5: Rest
*For Step-ups, load with light DB on shoulder as needed
—
Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio (equipment of choice)
RPE = “Rate of Perceived Exertion” (subjective)
This is based on the 1-10 scale where:
1 = slowest possible
10 = hardest sprint effort
—
5 Rounds (21 min total time):
1 min @ RPE 6
1 min @ RPE 7
1 min @ RPE 8
1 min @ RPE 9
–
Run 1 min @ RPE 10
(complete this final RPE 10 run only in final round; the FINAL MINUTE of the workout)
+ Walk 5-10 min cooldown/recovery
—
[/wcm_restrict]