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This is Week 2 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 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. 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.
Flat 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 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
Foam Roller DB Hack Squats x 8-12 Reps
Rest EXACTLY 90 seconds
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B. Barbell Hip Thrusts
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. 4 Rounds:
None of the sets close to failure. Lighter loading, just accumulating volume and metabolites
30 seconds of Towel/Slider Leg Curls
Rest 30 seconds
30 seconds of DB Leg Extensions
Rest 30 seconds
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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 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
(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
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. DB Arnold Press
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. Push-ups
*Add weight via method shown in video to reach a TOUGH set of 12 Reps
*Scale (as needed) by elevating the barbell to reach a 12-rep difficulty level
*Avoid adding weight until you can have a mostly parallel body position without weight
Complete 3 sets:
1st set = 8-10 Reps (same load as 12-rep set)
2nd set = 10-15 Reps (lighter)
3rd set = 15-20+ Reps (no weight)
+ Immediately after the final set only:
Rest 30s + another tough set
Rest 30s + another tough set again
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D. Snatch-Grip Bentover Rows (to chest)
Work to heavy set of 8-10 Reps
Decrease load to 60-65%, and complete 10-12 Reps EMOM x 5 min
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E. Alternate Supersets x 3 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 5 – Lower Body + Core
Part A and B repeat 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:
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. Heels Elevated Goblet Squat
1 x 10-15 (challenging)
1 x 15-20 (lighter)
+ immediately after final set complete:
Rest 20s
Max Reps in 20 seconds
Rest 15s
Max Reps in 15 seconds
Rest 10s
Max Reps in 10 seconds
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D. 3 Rounds:
Each set shy of failure, light load/resistance; accumulate volume and metabolites
Rest minimally between each
BW Leg Extensions / Reverse Nordics OR Inverted Leg Extensions x 8-15 Reps
Banded Hamstring Curls x 15-25 Reps
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E. 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 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. 3-4 Rounds:
All “cardio” portions are at sustainable effort (just to keep heart rate up in between sets)
1 Min Row
10-20 Reps Pause Ring Rows
Rest 1 min
1 Min Burpees
10-20 Reps Flat DB Flies
Rest 1 min
10-20 Reps Squat Sit Preacher Curls
10-20 Reps Bench Dips
10-20 Reps Seated DB Lateral Raises
Rest 1 min
20-30 Reps Banded Face Pulls
20-30 Reps Band Pull-Aparts
Rest 1 min
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Day 7 – Rest + Walk 10k steps
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