METABOLIC / Endurance/ Foundation PHASE
MicroCycle 1. Total Body Program, 3 Weeks ....3 x Week...Sets 3,
Reps 15-25 (60-120 Seconds), Rest 30-60 Seconds
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M/W/F
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Flat Press (Push)
Row (Pull)
Shoulder Press (Push)
Elbow Flexion
Elbow Extension
Leg Press
Knee Flexion
Calves
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MicroCycle 2. (DeLoad).......1 Week of Training 2x Week.....3 Sets,
Reps 15-20(60-120 Seconds), Rest 2 Minutes
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M/TH
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Cable Press “Fly” LOF Outside Elbow (Push)
Pulldown (Pull)
“Upper Back” (Pull)
Split Squat (Elevated Front Foot)
Knee Flexion
Calves
HYPERTROPHY PHASE
MicroCycle 1. Total Body Program, 3 Weeks ....3 x Week...Sets 3-4,
Reps 6-12 (30-60Seconds), Rest 2 Minutes
M/W/F
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Monday.....
Chest Press (Push)
Row (Change Arc) (Pull)
Shoulder Press (Push)
Elbow Flexion
Elbow Extension
Front Squat (Anterior Knee)
Knee Flexion
Calves
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Wednesday.....
Decline Press (Push)
Pulldown (Pull)
Lateral Raise
Elbow Flexion
Elbow Extension
Knee Extension
Hip Extension
Calves
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Friday.......
Incline Press (Push)
Row (Pull)
Horizontal Abduction
Elbow Flexion
Elbow Extension
Leg Press
Knee Flexion
Calves
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MicroCycle 2. (DeLoad).......1 Week of Training 2x Week.....3 Sets,
Reps 15-20(60-120 Seconds), Rest 2 MinutesThe Hypertrophy MesoCycle is at the end of the MacroCycle so that Growth Peaks at the Right Time.
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M/F
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Decline Press (Cables) or Bench Using #25-#45 Plate Under Bench (Push)
Pulldown (Pull)
Shrugs (Upper Back)
Split Squat (Elevated Back Foot)
Knee Flexion
Calves
STRENGTH PHASE
MicroCycle 1. Total Body Program, 3 Weeks ....3 x Week...Sets 3,
Reps 4-5(15-20 Seconds), Rest 3 Minutes
M/W/F
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Chest Press (Push)
Row (Pull)
Shoulder Press (Push)
Squat (MultiJoint Lower Extremity)
DeadLift (MultiJoint Lower Extremity)
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MicroCycle 2. (Deload).......1 Week of Training 2x Week.....3 Sets,
Reps 15-20(60-120 Seconds), Rest 2 Minutes
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M/F
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Cable Press “Fly” LOF Outside Elbow (Push)
Pulldown (Pull)
Shrugs
Split Squat w/ Elevated Back Foot
Knee Flexion
Calves
Metabolic Training-Strength
M/W/F Metabolic “Strength”
Total Body.....3 x Week...Sets 3
Reps 20 + (90-180 Seconds), Rest 30-60 Seconds
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Flat Press (Push)
Row (Pull)
Shoulder Press (Push)
Elbow Flexion
Elbow Extension
Leg Press
Knee Flexion
Calves
Metabolic Training-BodyWeight
M/W/F Metabolic “BodyWeight”......Add Co Contractions
Total Body.....3 x Week...Sets 3
Reps 20 + (90-180 Seconds), Rest 30-60 Seconds
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Push-ups (Push)
Ring Rows (Pull)
Push-ups (Different Arc & Intention) (Push
Band Pull Ups (Pull)
Squats....UniLateral Or Bilateral (Lower Extremity)
Split Squat (Lower Extremity) Change Intention If You’d Like (Lower Extremity)
Bridges With Intention ...Unilateral or Bilateral (Lower Extremity)
Heel Raises (Lower Extremity)
Planks With Intention.....On Knees or Off....Supine, Prone, Side (Trunk/Spine)
Spinal Flexion With Pad (Trunk/Spine)
Spinal Extension With Pad (Trunk/Spine)
Trunk Rotation With Co Contraction) (Trunk/Spine)
Metabolic Training-Anaerobic/Aerobic
M/W/F Metabolic (“Aerobic”/Cardio).......20 Second Sprint...40 Second Rest
5-10 Minutes On Each “Station”
Total Body.....3 x Week...Sets 3
Reps 20 + (90-180 Seconds), Rest 30-60 Seconds
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Rower
Bike
Jump Rope......If Applicable
“Burpees” ......If Applicable
Arc Trainer
Suicides ......If Applicable
