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This is Week 4 of the Metabolite portion of the cycle. This is the FINAL WEEK OF THE CYCLE.
There will be some assessment testing on a portion of the programming. Across the board, you should be pushing at least the final set of each movement to 0-1 reps from failure.
Please read the Metabolite 2021 Blog to learn more about this training program.
Next week will be the INTRODUCTION DELOAD WEEK for the new cycle!
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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)
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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. As Many Reps as Possible in 5 Minutes
***NOTE MANDATORY REST AFTER EACH ROUND (approx. 10-RM Hang Clean)
***Same bar/weight for all movements
3 Reps Hang Squat Cleans
5 Reps Front Squats
7 Reps Barbell RDL
Rest Exactly 30 seconds
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D. Alternate Movements x 2 sets each:
Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts x 6-12 Reps
Rest 1-2 min
Dip Belt Calf Raises x 10-15 Reps
Rest 1-2 min
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E. As Many Reps as Possible in 2 min (Rest 2 min) x 3 sets
Row 15-20 Cals (approx. 60s of hard effort)
Max Reps V-ups (scale as Reverse Crunches) in remaining time
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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
Hang Power Clean and Push Press/Jerk x 6-8 Reps
Rest 45-60s
Flat DB Bench Press x 8-10 Reps
Rest 45-60s
Bentover DB Row 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)
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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C. Rack Pull-ups (weighted as feasible) (scaling below)
Build to a top set of 6-8 Reps
Then Rest 2-3 min
Drop weight or move to an easier variation where you *could* achieve 10-12 reps unbroken
Now complete 25 Reps in as few sets as possible
Rest 30-45 seconds anytime you break (expect sets of 4-8 reps as you work to complete 25 total)
Scale as needed to meet target rep ranges:
Rack Pull-ups (no weight)
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Superset x 2 sets each:
Power Snatch (touch and go) x 5 Reps (heavier first set) then 10 reps (lighter second set)
DB Lateral Raise (behind back) x 10-15 Reps
Rest 2-3 min
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E. Alternate Movements x 3 Rounds:
For each exercise, complete Reps 15-12-9 (per arm)
Increase weight on each round
One-Arm KB Tate Press
Rest 1 min between arms and between exercises
One-Arm DB Preacher Curls
Rest 1 min between arms and between exercises
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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)
Complete “X” number of sets
Using the same weight/difficulty as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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 x 2 sets each:
One lighter prep set, then one hard work set close to failure on each
Barbell Hip Thrusts x 8-12 Reps
DB RDL (as 1 and 1/2 Reps) x 6-12 Reps
Rest as needed
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D. Superset x 3 sets each:
First one lighter prep set, then 2 challenging rounds
Lying Leg Raises (with hip thrust) x 8-15 Reps
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
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E. Single-Leg Calf Raise (DB in hand of working leg)
Build to TOP SET of 10-12 Reps per leg
Rest a few minutes
Then drop all the weight, and complete:
2 sets of 6-12+ Reps per leg, where each rep is performed:
2-3 second pause at STRETCH position + 1-2 second pause at contraction
Try to rest mostly while the opposite leg is working only
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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
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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B. Strict Pull-ups OR Rack Pull-ups (options below)
Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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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Complete “X” number of sets
Using the same weight as last week, complete all sets to 0-1 reps from failure
Expect to make 15+ reps on the first set
Rest 30-45s between sets, and stop when you fail to make a minimum of 8 Reps
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D. Complete Sequence as follows:
Banded Crossovers
Select a resistance where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Prone Face Pulls (EZ or BB)
Select a weight where you *COULD* achieve approx. 15-20 reps
Get to 40 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Dips OR Bench Dips
Select a weight where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
Rest 3+ Minutes
Standing Barbell Curls
Select a weight where you *COULD* achieve approx. 10-12 reps
Get to 25 Reps in as few sets as possible
Rest 15-20s anytime you need to break
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 20 Minutes:
Row 250m (approx. 1 min of moderate/sustainable effort)
Farmers Walk 100m (heavy enough to break once briefly)
Run 200m (approx. 1 min of moderate/sustainable effort)
10 Burpee Box Jumps
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B. Walk 20-40 Min (1-2 miles)
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Day 7 – Rest + Walk 10k steps
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