Metabolic conditioning program will provide you the proper stimulus to reset you metabolism, allowing for better overall fat utilisation, and ultimately better fat loss.
Compound supersets are taxing and are a terrific method of expending additional calories while strength training. We incorporate compound exercises into this programs and also perform compound set training which adds variety, challenge and builds muscular strength.
This program is preformed as follows below:
A tri-set is a combination of three different exercises performed consecutively, usually with little to no rest between exercises. The three exercises can either work the same muscle group, or work opposing muscle groups.
Tri-set are simply big supersets. They require you to perform a number of exercises (at least three) in consecutive order without any rest in between.
Giant sets not only increase your total training volume, but also raise your time under tension. There are two seperate tri-sets in phase 2 (A1 + A2 + A3) & (B1 + B2 + B3) are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat. Make sure you complete 5 sets of A’s before you move on to B’s.
Day 1 – Quads, backs, triceps & shoulders (day 1)
Day 2 – Off – Options: Boxing, HIIT or Tabata
Day 3 – Glutes, hamstrings, chest, biceps & calves (day 2)
Day 4 – Off – Options: Boxing, HIIT or Tabata
Day 5 – Quads, backs, triceps & shoulders (day 1)
Day 6 – Off – Options: Boxing, HIIT, Tabata or active recovery day
Day 7 – Glutes, hamstrings, chest, biceps & calves (day 2)
Repeat
Metabolic Conditioning Phase 2 – Day 1
A1 BB FRONT SQUAT HEELS ELEVATED 15° MEDIUM STANCE
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 4-6 | 4110 | 10 |
2 | 5 | 4-6 | 4110 | 10 |
3 | 5 | 4-6 | 4110 | 10 |
4 | 5 | 4-6 | 4110 | 10 |
A2 BB BENT OVER BARBELL ROW PRONATED GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 10-12 | 3011 | 10 |
2 | 5 | 10-12 | 3011 | 10 |
3 | 5 | 10-12 | 3011 | 10 |
4 | 5 | 10-12 | 3011 | 10 |
A3 DB SHOULDER PRESS SEATED NEUTRAL GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 12-15 | 2010 | 120 |
2 | 5 | 12-15 | 2010 | 120 |
3 | 5 | 12-15 | 2010 | 120 |
4 | 5 | 12-15 | 2010 | 120 |
B1 PULL UP WIDE GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 5-7 | 4011 | 10 |
2 | 5 | 5-7 | 4011 | 10 |
3 | 5 | 5-7 | 4011 | 10 |
4 | 5 | 5-7 | 4011 | 10 |
B2 BB BACK SQUAT WIDE STANCE HEELS FLAT
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 10-12 | 2010 | 10 |
2 | 5 | 10-12 | 2010 | 10 |
3 | 5 | 10-12 | 2010 | 10 |
4 | 5 | 10-12 | 2010 | 10 |
B3 TRICEPS EXTENSION W/EZ BAR LYING NARROW GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 12-15 | 2010 | 120 |
2 | 5 | 12-15 | 2010 | 120 |
3 | 5 | 12-15 | 2010 | 120 |
4 | 5 | 12-15 | 2010 | 120 |
Metabolic Conditioning Phase 2 – Day 2
A1 LEG CURL PRONE FOOT INWARD
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 4-6 | 3110 | 10 |
2 | 5 | 4-6 | 3110 | 10 |
3 | 5 | 4-6 | 3110 | 10 |
4 | 5 | 4-6 | 3110 | 10 |
A2 BENCH PRESS 45° INCLINE MID GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 10-12 | 3110 | 10 |
2 | 5 | 10-12 | 3110 | 10 |
3 | 5 | 10-12 | 3110 | 10 |
4 | 5 | 10-12 | 3110 | 10 |
A3 MID GRIP REVERSE SCOTT CURLS W EZ BAR
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 12-15 | 3010 | 120 |
2 | 5 | 12-15 | 3010 | 120 |
3 | 5 | 12-15 | 3010 | 120 |
4 | 5 | 12-15 | 3010 | 120 |
B1 DB BENCH PRESS FLAT NEUTRAL GRIP
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 5-7 | 4010 | 10 |
2 | 5 | 5-7 | 4010 | 10 |
3 | 5 | 5-7 | 4010 | 10 |
4 | 5 | 5-7 | 4010 | 10 |
B2 HALF DEADLIFT IN RACK
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 10-12 | 2011 | 10 |
2 | 5 | 10-12 | 2011 | 10 |
3 | 5 | 10-12 | 2011 | 10 |
4 | 5 | 10-12 | 2011 | 10 |
B3 MACHINE CALF RAISE NEUTRAL STANCE
Week | Sets | Reps | Tempo | Rest |
1 | 5 | 12-15 | 1110 | 120 |
2 | 5 | 12-15 | 1110 | 120 |
3 | 5 | 12-15 | 1110 | 120 |
4 | 5 | 12-15 | 1110 | 120 |