METABOLIC GAINZ 1.0
N.O. Training Systems
Bodybuilding, Powerlifting, Strength & Conditioning, Functional TrainingMETABOLIC GAINZ 1.0 is a variation of the classic BREAKING GAINZ program that focuses not only on strength and muscle building but also increasing fitness and work capacity. This program includes heavy compound lifting alongside super-sets, giant sets, circuits, timed sets, and max rep sets to also build work capacity and fitness.
This program is perfect for people who love to be ready for anything. You'll get strong, get jacked, and get fit with this program.
Prep
A
Push Day Warm-Up
Perform 5-10 minutes of cardio to get loose. Take 3-5 minutes and foam roll any muscles that are sore or feeling tight. 2 Rounds -Prone Y/W/T [10-second hold/position] -Push-ups [5] -Jump Rope [30-seconds]
B
Primary Press
6 x 3
C
Meadow's Row
3 x 10
D
Push-Up
8 x 0:10
E1
DB Lateral Raise
20, 15, 10, 5
E2
Bent Over Rear Delt Fly
20, 15, 10, 5
E3
Tricep Pushdown
20, 15, 10, 5
Prep
A
Squat Day Warm-Up
Perform 5-10 minutes of cardio to get loose. Take 3-5 minutes and foam roll any muscles that are sore or feeling tight. 2 Rounds -Walking Lunges [20 steps, alternating] -Single-Leg RDL [10 reps/leg] -Copenhagen Lifts [10 reps/leg]
B
PRIMARY SQUAT
6 x 3
C
Hack Squat
3 x 10
D
Seated Hamstring Curl
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E1
Heels Elevated Goblet Squat
3 x 10
E2
Back Extension
3 x 10
E3
Single Leg Calf Raise
3 x MAX
A
Cardio
1 x 30:00
B1
Loaded Decline Sit-Up
3 x 10
B2
DB Side Bends
3 x 10
B3
Knee Raises - on 'Captain's Chair'
3 x 10
Pull Day Warm-Up
A
Perform 5-10 minutes of cardio to get loose. Take 3-5 minutes and foam roll any muscles that are sore or feeling tight. 2 Rounds -Band Pull Aparts [15 reps] -Alt. Bent Over DB Row [10 reps/side alt.] -Jump Rope [30-seconds]
B
Neutral Grip Chin-ups
7 x 3
C
1/2 Kneeling Landmine Press
3 x 10
D
Seated Cable Row
3 x 12
E1
Chest-Supported DB Row
3 x 12
E2
Incline DB Bench Press
3 x 12
E3
DB Bicep Curls
3 x 12
Prep
A
Deadlift Prep Warm-Up
Perform 5-10 minutes of cardio to get loose. Take 3-5 minutes and foam roll any muscles that are sore or feeling tight. 2 Rounds -Cossack Squat [10 reps, alt. sides] -Reverse Lunges [10 reps/side alt.] -Good Mornings [10 reps]
B
PRIMARY DEADLIFT
6 x 3
C
DB RDL
3 x 10
D
Walking Lunges
3 x MAX
WEEKLY CHALLENGE
E
For this week, the challenge falls on a glute/hamstring-focused leg day. 8-minute AMRAP -10 Kettlebell Swings (Russian style, bell to face height) (M: 70lbs, W: 40lbs) -20 Step-Ups, alternating legs *Rest only as needed* At the end, record the total number of REPS completed. Each full round = 30 reps
A
Cardio
1 x 1:00
Conditioning
B
Elasticity Prep
3x Circuit Bilateral Pogos - 15-sec work; 30-sec rest Side to Side Pogos - 15-sec work; 30-sec rest Lateral Low Box Jump Overs - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest
C
Cardio
1 x 30:00
Nick Occhipinti, DC, CSCS
Nick is a sports chiropractor and strength and conditioning specialist. He has been in the field getting people fit and healthy for over 15 years.
Stop spinning your wheels on programs that just don't deliver. Get serious about your gains now.
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