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This is the DELOAD WEEK prior to the start of the “Metabolite” Training cycle.
Please read the Metabolite (Metabolic Stress) Training Blog to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements before new cycle. In parentheses of each “repeating movement,” I will tell you the rep range for the top working set next week.
As always, deload week output level should ensure 6+ “Reps in Reserve” (RIR). You should leave the gym feeling a slight endorphin rush, like going for a hike. There should be very little muscle tightness and no pump. So if I write 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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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.
FOR DELOAD WEEK, complete sets of 8 Reps with a 15-20 rep weight for each
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.
FOR DELOAD WEEK, complete sets of 8-10 Reps with a 15-20 rep weight for each
Prone DB Lateral Raises x 10-15 Reps
Prone DB Spider “Hammer” Curls x 10-15 Reps
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C. Alternate Movements x 2 sets each:
Flat DB Flies x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Banded Face Pulls x 15-20 Reps (moderate)
Rest 1 min
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D. Alternate Movements x 2 sets each:
Lying DB Tricep Extensions x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Banded Straight-Arm Pulldowns x 12-20 Reps
Rest 1 min
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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.
FOR DELOAD WEEK, complete sets of 8 Reps with a 15-20 rep weight for each
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)
FOR DELOAD WEEK: Approach same as below, but use 70% of weight you will be targeting in week 1
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. Hamstring Curls on Rower
One set of moderate difficulty in the 6-12 rep range
Then complete 2-3 additional sets of 70-80% of reps from first set
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D. Giant Set Movements x 2 Rounds:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Heels Elevated Air Squat x 10-20 Reps
Standard Sit-ups (no weight or decline) x 10-20 Reps
Rest 1-2 min
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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)
FOR DELOAD WEEK:
3 sets of 6-10 Reps with 5-6 reps in reserve each set (use scaling below to ensure proximity to failure)
FOR WEEK 1:
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
FOR DELOAD WEEK, just complete the 8-12-16 without the Myo-Rep work at the end
(and also try to stay a few reps shy of grinding hard work)
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C. Alternate Movements x 3 sets each:
Inverted Rows x 8-15 Reps (easy/moderate)
Rest 1 min
Push-ups (standard, elevated, dynamic, etc…) x 6-12 Reps (moderate effort)
Rest 1 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Use a 15-20 rep weight for each exercise
DB Hammer Curls x 8-10 Reps
Seated Overhead DB Tricep Extensions x 8-10 Reps
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E. Face-Down Incline Reverse Flies
3 x 15-20 (light)
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Day 5 – Lower Body + Core
Part A repeats week to week. Track these metrics
There will be a repeating movement in part B, but it’ll be Nordics
(which we won’t do during deload due to high probability of muscle damage)
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)
FOR DELOAD WEEK:
Use 60-70% of the weight you intend to use for week 1 and keep same rep targets
Progression starting Week 1:
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. Banded Leg Curls OR Swiss Ball Leg Curls OR Gliding Leg Curls
8-15 Reps EMOM x 5 Min
Keep effort relatively low, so you have a nice burn by final set, but no real “hard” effort
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C. 3 Rounds:
1 min of Reverse Crunches
Rest 1 min
1 min of Box Step-ups (no weight; alternate legs)
Rest 1 min
1 min Plank Knee to elbow
Rest 1 min
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D. Standing Calf Raises (BW only)
Use deficit as feasible
2-3 sets of 10-25 Reps
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
FOR DELOAD WEEK, this is just a “Rest or Walk” day.
Going forward throughout the cycle, this day will have a 20-30 min hypertrophy circuit (sort of like EMOM and other “incomplete rest” training, but with a “physique/hypertrophy” spin to exercise selection).
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Day 7 – Rest + Walk 10k steps
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