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263 W. Chatham St.

Cary, NC 27511

919-869-4375

info@caryfitproject.com

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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