[wcm_restrict]
Click Here To Join
———————
This is Week 6, and the FINAL week of this Metabolic Cycle (which is the second portion of the “Strength + Metabolite” collective training cycle).
Next week will be the pre-cycle deload/introduction week for the new cycle.
Please read The 6-Week Metabolic Blog to learn more about this training Cycle.
With week 6 being the final week, we will be performing a series of “max reps testing” on the repeating movements (and sets to failure and beyond for many of the accessory movements)
—
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
B-Stance DB RDL x 6-10 Reps (left leg) (~1-2 then 0-1 reps from failure)
Single Leg Banded Leg Curl x 8-20 Reps (left leg) (to technical failure both sets)
Rest 1-2 min after both left legs
Then Repeat sequence for RIGHT LEG
Rest 1-2 min after both right legs
+ Immediately after failure on BOTH SETS of Leg Curls on each leg…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
Alternative Movement you can swap for Single Leg Banded leg Curl:
– Single Leg Cable Curl
– Monkey Feet Single Leg Curl
—
B. Strict Pull-ups
(scaling swaps for Rack Pull-ups below)
1-2 warm-up sets, then:
Add 5% weight from prior week…
Complete sets of 8 Reps (see note below)
Rest ~30-40 sec between work sets
THIS WEEK:
Complete sets until you fail to make 8 Reps (should be 5-7 sets of 8 Reps).
On the set where you fail to make 8 FULL ROM reps, complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
*If you cannot do 14-15 unbroken PERFECT Pull-ups, make sure you scale with one of the Rack Pull-up variations below
Alternative Movements you can swap for Rack Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
—
C. DB Step-ups (Glute Dominant)
1-2 warm-up sets per leg, then:
2 work sets x 6-10 reps per leg (~2 then 1 rep from failure)
Rest 1-2 min between legs
Alternative Movements you can swap for DB step-ups:
–Banded Step-ups (Glute Dominant)
—
D. Superset x 3 sets:
1 warm-up set, then:
2 work sets each
Incline DB Curls x 6-10 Reps (~1 then 0 reps from failure)
Squat Sit DB Curl x 8-15 Reps (to technical failure both sets)
Rest 1-2 min
+ Immediately after the failure on the FINAL SET of Squat Sit curls…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Squat Sit Curl
–DB Spider Curl
—
E. Superset x 3 sets each:
1 warmup set, then:
2 work sets each
Barbell Ab Rollouts x 5-12 Reps
Flat Curl-ups x 5-12 Reps
Rest 1-2 min
Alternative Movements you can swap for Rollouts:
–Plank Hand Walkouts
Alternative Movements you can swap for curl-ups
–GHD Curl-ups (advanced option)
—
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 (~1-2 then 0-1 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. Banded Crossovers
1-2 warm-up sets, then:
Add ~5% difficulty from prior week…
(this may look like just walking out slightly further to create more band tension)
Complete sets of 8 Reps (see note below)
Rest ~30-40 sec between work sets
THIS WEEK:
Complete sets until you fail to make 8 Reps (should be 5-7 sets of 8 Reps).
On the set where you fail to make 8 FULL ROM reps, complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternate movements you can swap for 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. Banded Sissy / Leg Extension
1 warm-up set, then:
3 work sets
Reps 15-25 Reps
Keep effort consistent, to ~technical failure each set
Rest 1-2 min between sets
***Feel free to use a faster rep tempo than normal since the reps are so high
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
(maintain ~1-2 reps from failure if using these swaps)
–Heels Elevated Goblet Squat
–Spanish Squat
—
D. EMOM x 8 Minutes:
One Arm Overhead DB Tricep Extension – Standing
Alternate arms at the top of each minute
Use ~ 15 rep max weight
Min 1: Left arm x 8-12 Reps
Min 2: Right arm x 8-12 Reps
Alternate movements you can swap for DB tricep extensions:
– One Arm Overhead BANDED Tricep Extension
—
E. Incline DB Lateral Raise (Behind back)
1-2 warm-up sets, then:
1 tough set x 12 Reps (~1 rep from failure)
Rest 2-3 min
Using the same weight, complete 25 reps in as few sets as possible
Rest 30 sec anytime you break
Expect 10-12 reps on the first set, then chip away in smaller sets until you hit 25 total reps
—
F. ZONE 2 Cardio of choice x ~30 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 to technical failure for both movements, both sets)
Chest Supported DB Row x 6-10 Reps (see note below)
Bentover Rear Delt Raises x 12-20 Reps
Rest 2-3 min between work sets
FIRST SET OF CHEST SUPPORTED ROW:
Full ROM reps to technical failure
SECOND SET OF CHEST SUPPORTED ROW:
Add 20-25% weight/difficulty to the first set, then MATCH reps achieved on first set.
Understand that you will likely only get a few FULL ROM reps, then you will make up the remaining reps with “max effort partials” (where you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
40 lbs x 8 reps FULL ROM on first set
50 lbs x 3 reps FULL ROM + 5 partials on second set
Alternative Movement you can swap for Chest Supported Row:
–Head Supported DB Row
—
B. Weighted Hip Extensions (45-degree)
1-2 warm-up sets, then:
Add 5% weight from prior week…
Complete sets of 8 Reps (see note below)
Rest ~30-40 sec between work sets
THIS WEEK:
Complete sets until you fail to make 8 Reps (should be 5-7 sets of 8 Reps).
On the set where you fail to make 8 FULL ROM reps, complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
—
C. Banded Straight-Arm Pulldowns
1-2 warm-up sets, then:
3 sets:
Start with 15-20 Reps (~1 rep from failure)
Rest 20-30 sec between each set
Expect reps to drop set to set due to incomplete rest/recovery
Final set to technical failure
+ Immediately after the failure on the FINAL SET…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
—
D. Rower Leg Curls
1-2 warm-up sets, then:
3 sets:
Start with 8-20 Reps (~1 rep from failure)
Rest 20-30 sec between each set
Expect reps to drop set to set due to incomplete rest/recovery
Final set to technical failure
+ Immediately after the failure on the FINAL SET…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap for Rower leg curls:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
—
E. Banded Crunch
1-2 warm-up sets, then:
3 sets:
Start with 10-15 Reps (~1 rep from failure)
Rest 20-30 sec between each set
Expect reps to drop set to set due to incomplete rest/recovery
Final set to technical failure
+ Immediately after the failure on the FINAL SET…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movements you can swap
–GHD Curl-ups (advanced option)
–Flat Curl-ups
—
F. ZONE 2 Cardio of choice x ~30 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 (~1 then 0 reps from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (see note below)
Rest 2-3 min between work sets
FIRST SET OF LATERAL RAISES:
Full ROM reps to technical failure
SECOND SET OF LATERAL RAISES:
Add 20-25% weight/difficulty to the first set, then MATCH reps achieved on first set.
Understand that you will likely only get a few FULL ROM reps, then you will make up the remaining reps with “max effort partials” (where you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Example:
20 lbs x 12 reps FULL ROM on first set
25 lbs x 6 reps FULL ROM + 6 partials on second set
—
B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
Add 5% difficulty from prior week…
(this may look like just walking out slightly further to create more band tension)
Complete sets of 8 Reps (see note below)
Rest ~30-40 sec between work sets
THIS WEEK:
Complete sets until you fail to make 8 Reps (should be 5-7 sets of 8 Reps).
On the set where you fail to make 8 FULL ROM reps, complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
*If swapping these movements, it will 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)
–Heels Elevated Goblet Squat
–Spanish Squat
—
C. Superset Movements:
1-2 warm-up sets, then:
2 tough work sets each (target ~1-2 then 0-1 rep from failure for each)
Banded Push-ups x 6-15 Reps
Flat DB Fly x 8-12 Reps
Rest 2-3 min between work sets
Banded Push-up ALTERNATIVES arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
—
D. Flat Foot Split Squats (quad dominant)
(heel wedge optional)
1-2 warm-up sets per leg, then:
2 work sets x 6-10 Reps/leg (~2 then 1 rep from failure)
Rest ~1-2 min between each leg
Alternative Movement you can swap:
– Front Foot Elevated DB Split Squat (Quad Dominant)
–DB Split Squat (quad dominant)
*flat ground
—
E. Banded Tricep Pushdowns
Use ~15-20 rep max
Complete 50 Reps in as few sets as possible
Rest 30 sec anytime you break or need to rest
Expect approx. 15-20 reps on the first set, then chip away in smaller sets until 50 reps achieved
—
Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio (equipment of choice)
Warm-up:
Gradual Heart Rate increase across 3-4 warm-up sets
For Example:
30 second effort easy, then rest
30 second moderate, then rest
20 second hard effort, then rest
10-15 second harder effort, then rest
Rest 3-5 min after final tough warm-up set, then:
5 Rounds:
Wind Sprints
Complete each round as quickly as possible
15 yards and back
30 yards and back
45 yards and back
60 yards and back
Rest 3+ min after each all-out sprint effort
***Note that video demo for Wind Sprint shows this in feet, but it should be in yards.
***You can mark distance with large steps (each large step = approx. one yard)
If you cannot do this with running for whatever reason, you can assume that each sprint is approx. 60 seconds in duration and you can sub in bike, row (or whatever else) with a similar work to rest ratio (approx. 60 seconds all-out effort followed by 3+ min of rest/recovery)
—
[/wcm_restrict]