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This is Week 2 of the Metabolite portion of the cycle. This will be a 4-week mesocycle, that follows the 6-week strength cycle.
Please read the Strength and Metabolite 2021 Blog to learn more about this training program.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set x 4 Rounds:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar) x 8-10 Reps
Rest 45-60s
DB RDL (without hip extension) x 8-10 Reps
Rest 45-60s
Walking DB Lunges x 8-12 Steps (4-6 per leg, alternating)
Rest 2-3 minutes
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B. “At Home” Leg Extension variation of choice (videos below)
(select movement and stay consistent week to week)
6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
At Home Leg Extension Variations:
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
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. Superset Movements x 3 sets each:
First set light warm-up, then 2 challenging supersets
Heels Elevated Trap Bar or DB Deadlift x 8-12 Reps (see video regarding “squat-style” execution)
. “At Home” Leg Curl Variation of choice x 10-15 Reps (options below)
Rest 2-3 min
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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D. 2 Rounds:
Single-Leg Calf Raise (DB in hand of working leg) x 10-12 Reps (per leg)
Barbell Ab Rollouts x 8-15 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 10-15 Reps
Rest 1-2 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Giant Set x 4 Rounds:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
Flat DB Bench Press x 8-10 Reps
Rest 45-60s
Bentover DB Row x 8-10 Reps
Rest 45-60s (quick bench adjustment)
Steep Incline “Anterior Delt” Press x 8-10 Reps
Rest 2-3 minutes
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B. Preacher Curls (EZ or Barbell) OR DB Spider Curls
(Select movement and stay consistent week to week)
6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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C. Complete 6-8 Rounds:
Each exercise is for 8 Reps. Select a weight where you COULD do 16-20 Reps “fresh”
Alternate Movements with approx. 30-60s between each
If any movement reaches “failure” (fails to get 8 Reps) then that exercise is removed and continue accumulating rounds with the remaining movements.
Incline Barbell Bench Press
Rest 30-60s
Hang DB Muscle Snatch (8 Reps per arm)
Rest 30-60s between arms and exercises
Dips OR Narrow Tricep Push-ups OR Bench Dips
Rest 30-60s
Strict Pullups (scaling below to honor the “16-20 reps fresh” difficulty level)
Rest 30-60s
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute focus) + Abs
Part A and B repeat week to week. Track these metrics
A. Giant Set x 4 Rounds:
Add small load to any movement that hits the top of the rep range on the FOURTH ROUND
Deadlift x 8-10 Reps
(use “touch and go” Reps if you can do without momentum/bounce)
Rest 45-60s
DB Reverse Lunge x 8-12 Reps (4-6 per leg, alternating)
Rest 45-60s
Heels Elevated Goblet Squat x 8-10 Reps
Rest 2-3 minutes
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B. “At Home” Leg Curl Variation of choice (options below)
(Select movement and stay consistent week to week)
6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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C. Superset Movements x 3 sets each:
First set light warm-up, then 2 challenging supersets
Add load to both movements as needed
High Box Step-up x 12-16 Reps (6-8 per leg, alternating legs)
Weighted Hip Extensions (angled or flat) x 8-12 Reps
Rest 2-3 min
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D. Weighted Plank x 30 sec, 45 sec, 60 sec (decreasing weight)
Superset each set of PLANKS with a different movement:
#1 – Lying Leg Raises with hip thrust x 1 min
#2 – Decline or GHD Sit-ups x 1 min
#3 – Burpee Toe Touches x 1 min
Rest 3 min as needed after each superset
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. Low Incline DB Fly/Press Hybrid
6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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B. Strict Pull-ups OR Rack Pull-ups (options below)
6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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6-8 sets of 8 Reps
Rest 30-45s between sets
***If you fail to make all 6 sets unbroken, stop the sets when you need to break
***If you make all 6 sets unbroken, increase to 8 sets the following week with the same weight
(then increase weight and drop back down to 6 sets again the week after)
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D. Wide-Grip Bentover Rows (to chest)
Work to heavy set of 8-10 Reps
Decrease load to 60-65%, and complete 10-12 Reps “at the top of every minute” x 5 min
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E. Alternate Supersets x 3 Rounds:
First round maybe slightly lighter, than 2 challenging rounds
Banded Pushdowns x 12-20 Reps
DB Spider Curls x 10-15 Reps
Rest 2 min
Incline DB Tricep Extensions (one DB) x 10-15 Reps
Incline DB Curls x 10-15 Reps
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many “calories” as Possible in 30 Minutes:
2 minutes Bike (for calories)
2 minutes Row (for calories)
2 minutes Shuttle Runs (30 feet “there and back” = 2 calories)
2 minutes Rest (no calories)
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Day 7 – Rest + Walk 10k steps
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