METABOLIC GAINZ 2.0

Push Day Warm-Up

Perform 5-10 minutes of cardio to get loose. 2 Rounds -10 second hold/position Prone Y/W/T -10 Push-ups -30 seconds of Jump Rope [sub in jumping jacks if no jump rope]

KB Snatch

3 x 3

Primary Bench Press

5, _ , _ , _

Meadow's Row

3 x 8

Plate Loaded Incline Chest Press

8, 12, 12

DB Lateral Raise

20, 15, 10, 5

Chest Supported DB Flyes - rear delts/traps

20, 15, 10, 5

Incline DB Skullcrushers

20, 15, 10, 5

Squat Day Warm-Up

Perform 5-10 minutes of cardio to get loose. 2 Rounds -20 alt. steps of Walking Lunges -20 alt. reps of Single-Leg RDLs -20 alt. reps of Cossack Squats

Primary Squat

5, _ , _ , _

Rear Foot Elevated Split Squat

3 x 6

Seated Hamstring Curl

8, 12, 12

Heels Elevated Goblet Squat

3 x 10

Back Extension

3 x 10

Weighted Sit Up

3 x 10

Low to Moderate Intensity Cardio

1 x 150:00

Perform 5-10 minutes of cardio to get loose. 2 Rounds -15 Band Pull Aparts -15 Alt. Bent Over DB Row [10 reps/side alt.] -30 seconds of Jump Rope [sub in jumping jacks if no jump rope]

Overhead Press

5, _ , _ , _

Neutral Grip Chin-ups

1 x 5

Neutral Grip Chin-ups

Seated Cable Row

8, 12, 12

EZ Bar Curl

20, 15, 10, 5

Push-Up

20, 15, 10, 5

Hanging Knee Raise

20, 15, 10, 5

Deadlift Prep Warm-Up

Perform 5-10 minutes of cardio to get loose. 2 Rounds -20 alt. reps Reverse Lunges -10 Prisoner Good Mornings -5 Box Jumps

Primary Deadlift

5, _ , _ , _

DB RDL

8, 12, 12

Leg Extension

8, 12, 12

8-minute AMRAP [as many rounds/reps as possible] -10 Kettlebell Swings -20 Step-Ups, alternating legs *Russian style KB swings, bell to face height, men use around 70lbs, women use around 40lbs **The box should be tall enough that at the top your knee and hip angle are both around 90 degrees ***Rest only as needed At the end, record the total number of REPS completed. Each full round = 30 reps

HIGH INTENSITY CONDITIONING GUIDELINES High intensity conditioning is where the majority of the work done is at a heart rate of 80-100% of your max heart rate. To estimate your max heart rate, use this equation: MHR = 208 - (0.7 x age) From there, work around 20-30 minutes of intervals with that target heart rate range in mind. Here is a sample workout. USING ANY CARDIO MODALITY (treadmill, outdoor running, assault bike, rower, etc) 8 rounds 2:00 minutes, RPE 8 1:00 minute, RPE 5 It doesn't have to be fancy or special just focus on the maintenance of higher heart rates with rest periods because you can't sustain such a high HR for a long time.

ISOLATION WORK GUIDELINES If there is a specific body part you want to bring up, here is where you can work on it. Since every body part is hit on during this program, you should only need a few HARD sets to focus on this. Choose an exercise or two that really hammer the desired muscle group without too much fatigue and perform between 4 and 6 HARD sets, 3RIR or fewer, RPE 7 or harder. Here is a sample workout BICEPS FOCUS 4 sets, 2RIR each set of Face Away Cable Bicep Curls

DIRECT CORE WORK GUIDELINES Direct ab training pops in and out of the regular BGZ training. Last cycle, we focused on it a bit so this time we are not. If you'd like to add in some direct core training here is what to focus on: spine/hip flexion, rotation, and lateral flexion. Pick 1 exercise for each category and perform 3 sets at an intensity of at most 4RIR or RPE 6 or harder. Here is a sample workout: 3 x 12 Decline Loaded Situp (flexion) 3 x 15/side DB Side Bends (lateral flexion) 3 x 20/side DB Russian Twists (rotation)