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METABOLIC GAINZ 1.0

N.O. Training Systems

Bodybuilding, Powerlifting, Strength & Conditioning, Functional Training
Coach
Nick Occhipinti, DC, CSCS

METABOLIC 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.

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BUILT IN CUSTOMIZATION
Choose your own primary squat, bench, and deadlift exercises to make sure you are making progress on the lifts that matter to you.
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WORK ON ALL ASPECTS OF FITNESS
This program combines hardcore strength and hypertrophy work with metabolic conditioning to deliver well rounded fitness.
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GET RESULTS
Take the guesswork out of your training and follow a program that consistently delivers results.
Features
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Access to your coach
Your coach is available to answer questions and guide you along the way through the messaging feature in the app.
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Programming 6 days per week
Four days per week of strength programming and two days per week of conditioning.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbells // Plates // Rack // Pull-Up Bar // Dumbbells and/or Kettlebells // Plate Loaded Machines
Recommended
Bands // Cardio Machines
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Sample Week
Week 1 of 8-week program
Sunday
METABOLIC GAINZ 1.0 - D1W1

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

Monday
METABOLIC GAINZ 1.0 - D2W1

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

Tuesday
LISS + ABS

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

Wednesday
METABOLIC GAINZ 1.0 - D3W1

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

Thursday
METABOLIC GAINZ 1.0 - D4W1

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

Friday
LISS + Elasticity

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

Coach
coach-avatar 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.

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Get in serious shape, now!

Stop spinning your wheels on programs that just don't deliver. Get serious about your gains now.

Get METABOLIC GAINZ 1.0
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FAQs
Can I do this program at home?
Definitely! As long as you have all of the equipment listed under the required section you can absolutely do this program at home.
What if I can't do some of the exercises?
There are places in this program for built in customization so for certain movements you pick your own exercise. It is also very easy to swap in similar exercises to work around an old injury or personal preference.
What if I have questions?
Coach Nick is always available via the messaging function of the app. Feel free to message him to say hello or ask questions about the program.
METABOLIC GAINZ 1.0