Example Metabolic Weights programme…. it's a 3 day per week programme. You could do 6 days per week with the right recovery and of course supplements to support you.
The best supplements for this programme are the basics bundle, plus power loader and additional creatine.
Day 1. WEIGHTS A
Section A – 20-25 minutes
Squats
Chins
DB incline press
Do 5 sets of 5 reps the 5threp should be hard but not to failure for the 1st2-3 sets, the last 2 sets you should be failing before 5 reps – when you can do 5 x 5 up the weight. You’ll need to do 1-2 warm up sets.
Section B – 20-25 minutes
A1 Incline BB press – 15, 12, 10, 8 , 6 reps – rest 30-40 seconds – add weight on each set
A2 Seated Row
Rest 30-40 seconds and repeat A1 and then straight into A2 repeat for 5 sets then move to A3
A3 Dips – same as above
A4 Bent Over Row
Repeat as above
Section C – 10-15 minutes
Flyes x 15 reps
Press ups x max reps
Pikes (abdominals) x 20 reps
Rest 30-45 seconds
Day 2; BASIC CIRCIUT A
Warm up and perform in a circuit manner. Reduce rest by 5 seconds each time you do this workout.
Two handed kettle bell swings x 20
Rest 30 seconds
Standing DB push press x 20
Rest 30 seconds
Full burpies jumps – chest to floor x 15
Rest 30 seconds
BB Curls x 10
Rest 30 seconds
Ab-rollouts x 10
Rest 30 seconds
Alternate bicep curl and press
Rest 30 seconds
KB routine A
5 reps each arm
Swings
Cleans
Press
High Pull
Rest – and repeat circuit 10 times.
Decrease rest times until the circuit is completed as quickly as possible with good form on all exercises.
Day 3; WEIGHTS B
Section A – 20 minutes
Deadlift
Dips
Seated Row
As per day 1 – 5 x 5; Do 5 sets of 5 reps the 5threp should be hard but not to failure for the 1st2-3 sets, the last 2 sets you should be failing before 5 reps – when you can do 5 x 5 up the weight. You’ll need to do 1-2 warm up sets.
Your rest is walking from one exercise to the next and would be around 45 seconds.
Section B – 20-25 minutes
Front Squats
Pullovers
DB clean and Press
Single Arm Row (each arm)
Section C – 15 minutes;
Chins (jumping) x 6
DB squat push press x 6
Rest 30 seconds