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METABOLIC GAINZ 2.0

N.O. Training Systems

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

METABOLIC GAINZ 2.0 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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DEVELOP 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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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Video guidance and performance points for every exercise to make sure you're getting the most out of this program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Plates // Dumbbells // Squat Rack // Bench // Pull-Up Bar // Plate Loaded Machines
Recommended
Fully Equipped Gym // Kettlebells // Bands
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Sample Week
Week 1 of 8-week program
Sunday
METABOLIC GAINZ 2.0 - W1D1

Prep

A

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]

B

KB Snatch

3 x 3

C

Primary Bench Press

5, _ , _ , _

D

Meadow's Row

3 x 8

E

Plate Loaded Incline Chest Press

8, 12, 12

F1

DB Lateral Raise

20, 15, 10, 5

F2

Chest Supported DB Flyes - rear delts/traps

20, 15, 10, 5

F3

Incline DB Skullcrushers

20, 15, 10, 5

Monday
METABOLIC GAINZ 2.0 - W1D2

Prep

A

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

B

Primary Squat

5, _ , _ , _

C

Rear Foot Elevated Split Squat

3 x 6

D

Seated Hamstring Curl

8, 12, 12

E1

Heels Elevated Goblet Squat

3 x 10

E2

Back Extension

3 x 10

E3

Weighted Sit Up

3 x 10

Tuesday
LOW-MOD INTENSITY CONDITIONING

A

Low to Moderate Intensity Cardio

1 x 150:00

Wednesday
METABOLIC GAINZ 2.0 - W1D3

Pull Day Warm-Up

A

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]

B

Overhead Press

5, _ , _ , _

C1

Neutral Grip Chin-ups

1 x 5

C2

Neutral Grip Chin-ups

D

Seated Cable Row

8, 12, 12

E1

EZ Bar Curl

20, 15, 10, 5

E2

Push-Up

20, 15, 10, 5

E3

Hanging Knee Raise

20, 15, 10, 5

Thursday
METABOLIC GAINZ 2.0 - W1D4

Prep

A

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

B

Primary Deadlift

5, _ , _ , _

C

DB RDL

8, 12, 12

D

Leg Extension

8, 12, 12

WEEKLY CHALLENGE

E

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

Friday
BONUS DAY

HIGH INTENSITY CONDITIONING

A

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 BODYPART

B

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

C

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)

Coach
coach-avatar Nick Occhipinti, DC, CSCS

Nick is a sports chiropractor, strength & conditioning specialist, writer, and assistant professor of exercise science.

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Get ready to BREAK some GAINZ

Get serious about your training to get serious results.

Get METABOLIC GAINZ 2.0
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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. You can find substitutions for some of the plate loaded machines used in the program. That said, I definitely recommend a membership to a fully equipped gym.
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 about the program?
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 2.0