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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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UNIT 2 392 SOUTH ROAD, RICHMOND SA 5033

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METABOLIC CONDITIONING – PHASE 5

Metabolic Conditioning is a method of training that involves a very high work rate, using superset (involves two exercises performed back-to-back that work separate muscle groups), short periods of rest designed to burn more calories during your workout and maximise calories burned after your workout (EPOC, informally called after-burn) these routines are intended to increase your body’s storage and delivery of energy for any activity.
We Generally use compound exercise to recruit more muscle with a higher energy demand, to build strength and endurance while getting lean.

 

We all so combine pyramid rep methods in phase 5. The most intuitive way to train, pyramiding usually means starting with light weight and doing high reps (usually 12–15), then increasing the load and reducing the reps. Sets usually total four or five, and reps typically descend from 12 to 10, eight, six, then four. We have incorporated a wave to slightly modify a traditional pyramid. for example, reps: 15,12,10,12,15 in weeks one and two, then reps: 12,10,8,10,12 in weeks three and four.

>Download Program PDF

Day 1 – Legs
Day 2 – Upper body

Off
Day 3 – Legs
Day 4 – Upper body
Off
Repeat.

DAY 1 - LEGS

A1 BACK SQUAT, HEELS FLAT, NARROW STANCE

Week Sets Reps Tempo Rest
1 3 8-10 4010 90
2 3 8-10 4010 90
3 3 6-8 4010 90
4 3 6-8 4010 90

A2 LEG CURL, FEET IN, POLIQUIN

Week Sets Reps Tempo Rest
1 3 6-8 4010 90
2 3 6-8 4010 90
3 3 5-7 4010 90
4 3 5-7 4010 90

B1 WALKING LUNGES, DUMBBELLS

Week Sets Reps Tempo Rest
1 3 10-12 3110 90
2 3 10-12 3110 90
3 3 8-10 3110 90
4 3 8-10 3110 90

B2 ROMANIAN DEADLIFT, DUMBBELLS, FEET NEUTRAL MID

Week Sets Reps Tempo Rest
1 3 12-15 3110 90
2 3 12-15 3110 90
3 3 10-12 3110 90
4 3 10-12 3110 90

C1 CALF RAISE MACHINE, WIDE

Week Sets Reps Tempo Rest
1 3 15-20 2110 60
2 3 15-20 2110 60
3 4 12-15 2110 60
4 4 12-15 2110 60

C2 TWISTING CRUNCH ON SWISS BALL

Week Sets Reps Tempo Rest
1 3 15-20/side 1110 60
2 3 15-20/side 1110 60
3 4 15-20/side 1110 60
4 4 15-20/side 1110 60

DAY 2 - UPPER BODY

A1 BENCH PRESS, 15° DECLINE, MID GRIP

Week Sets Reps Tempo Rest
1 4 8-10 4010 90
2 4 8-10 4010 90
3 5 6-8 4010 90
4 5 6-8 4010 90

A2 PULL UPS, MID, PRONATED GRIP

Week Sets Reps Tempo Rest
1 4 8-10 4010 90
2 4 8-10 4010 90
3 5 6-8 4010 90
4 5 6-8 4010 90

B1 CABLE CROSSOVER STANDING, MID, PRONATING GRIP

Week Sets Reps Tempo Rest
1 3 10-12 3011 75
2 3 10-12 3011 75
3 4 8-10 3011 75
4 4 8-10 3011 75

B2 PULLOVER, 15° INCLINE, DUMBBELL, PRONATED GRIP

Week Sets Reps Tempo Rest
1 3 10-12 3011 75
2 3 10-12 3011 75
3 4 8-10 3011 75
4 4 8-10 3011 75

C1 BICEPS CURL, BARBBELL, STANDING, MID, SUPINATED GRIP

Week Sets Reps Tempo Rest
1 3 10-12 3011 60
2 3 10-12 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60

C2 FRENCH PRESS, DUMBBELL, NEUTRAL GRIP, BILATERAL

Week Sets Reps Tempo Rest
1 3 10-12 3110 60
2 3 10-12 3110 60
3 4 8-10 3110 60
4 4 8-10 3110 60

DAY 3 - LEGS

A1 SPLIT SQUAT, BACK, BARBELL, FRONT FOOT ELEVATED

Week Sets Reps Tempo Rest
1 3 10-12 3110 90
2 3 10-12 3110 90
3 3 8-10 3110 90
4 3 8-10 3110 90

A2 GOODMORNING, SEATED, BARBELL

Week Sets Reps Tempo Rest
1 3 8-10 3110 90
2 3 8-10 3110 90
3 3 10-12 3110 90
4 3 10-12 3110 90

B1 WALKING LUNGES, BARBELL

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3110 75
2 5 15,12,10,12,15 3110 75
3 5 15,12,10,12,15 3110 75
4 5 15,12,10,12,15 3110 75

B2 BACK EXTENSION, DUMBBELL

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3110 75
2 5 15,12,10,12,15 3110 75
3 5 15,12,10,12,15 3110 75
4 5 15,12,10,12,15 3110 75

C1 TWISTING PULL-IN

Week Sets Reps Tempo Rest
1 3 12-15 1110 10
2 3 12-15 1110 10
3 3 12-15 1110 10
4 3 12-15 1110 10

C2 TWISTING CRUNCH ON SWISS BALL, WEIGHTED

Week Sets Reps Tempo Rest
1 3 15-20/side 1110 60
2 3 15-20/side 1110 60
3 4 15-20/side 1110 60
4 4 15-20/side 1110 60

DAY 4 - UPPER BODY

A1 OVERHEAD PRESS, DUMMBELL, SEATED, NEUTRAL GRIP

Week Sets Reps Tempo Rest
1 3 8-10 3110 90
2 3 8-10 3110 90
3 4 6-8 3110 90
4 4 6-8 3110 90

A2 SCOTT BICEPS CURL, DUMBBELL, SUPINATED GRIP

Week Sets Reps Tempo Rest
1 3 8-10 3011 90
2 3 8-10 3011 90
3 4 6-8 3011 90
4 4 6-8 3011 90

B1 TRICEPS EXTENSION, 60° INCLINE, LOW PULLEY, PRONATING GRIP

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3110 60
2 5 15,12,10,12,15 3110 60
3 5 15,12,10,12,15 3110 60
4 5 15,12,10,12,15 3110 60

B2 BICEPS CURL, STANDING, ROPE, HAMMER CURL GRIP

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3110 60
2 5 15,12,10,12,15 3110 60
3 5 12,10,8,10,12 3110 60
4 5 12,10,8,10,12 3110 60

C1 BENCH PRESS, DUMMBELL, 15° INCLINE, PRONATING GRIP

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3110 90
2 5 15,12,10,12,15 3110 90
3 5 12,10,8,10,12 3110 90
4 5 12,10,8,10,12 3110 90

C2 BENT OVER ROW, DUMMBBELL, KNEELING, ROTATING GRIP

Week Sets Reps Tempo Rest
1 5 15,12,10,12,15 3011 90
2 5 15,12,10,12,15 3011 90
3 5 15,12,10,12,15 3011 90
4 5 15,12,10,12,15 3011 90