METCON FOR MUSCLE CORE

METCON FOR MUSCLE

Functional Fitness

Coach

Daniel Lemke

METCON FOR MUSCLE (MFM) CORE is a CrossFit style training program for busy individuals of all fitness levels looking to maximize performance and hypertrophy at the same time. With over 10+ years of experience programming for CrossFit affiliates and individual athletes our head coach Daniel Lemke offers clear progressions and individually tailored workout weights to skyrocket Your performance.

As the MFM training cycles are designed to maximize the progress of every participant, this program is NOT for athletes who like to push RX'd weights and bust their bodies every day of the week. Every workout comes with an individual weight recommendation based on past performances.

To achieve maximum results, MFM incorporates the best training systems like The Poliquin Shock Method, German Volume Training, Heavy Segment Training and more into CrossFit style conditionings.

All Training Cycles have specific movements that are progressively overloaded within the weekly rotations as well as targeted accessory exercises to work towards a structural balanced physique. We follow a low volume, minimum effective dose approach and train hard, but smart.

$43 / mo

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ALL THE THINKING WORK DONE FOR YOU

METCON FOR MUSCLE is the result of 10+ years of programming for CrossFit Affiliates and Athletes. It is a general physical preparedness program designed to build the musculature that helps you to sustain the demands of the sport and to excel in it.

TAILOR-MADE WORKOUT LOADS

The CrossFit-Style conditionings of the METCON FOR MUSCLE come with an individual load prescription based on YOUR individual level and past performances. Each participant is working with loads that are challenging but also allowing for perfect execution.

LOW VOLUME, HIGH PERFORMANCE

All sessions are designed with a minimum effective dose approach in mind. What that means? In every workout You only need a certain number of stimulating reps to trigger the mechanisms for progressing constantly. Everything beyond that can cause the accumulation of more fatigue, wear the body down and increase the risk of injury. We focus on giving YOU the right amount that you need to progress.

ALL IN ONE SOLUTION

Cut out the guesswork. The METCON FOR MUSCLE comes with detailed Session Overviews (focus, time, equipment & training stimulus), exercise instructions, movement demo videos and points of performance. We guide YOU through the whole session with general and specific warm ups, strength & conditioning workouts and accessory exercises at the end of each session.

CONTINUOUS FEEDBACK

Our Point of view is that technique is the most underrated quality in the training world. proper execution does not only prevent You from injury, it allows for progressive overload and huge gains in the long run. Make use of the in app chat to get feedback on anything that comes to your mind regarding training, nutrition and life. We want You to grow with us.

Features

ACCESS TO YOUR COACH

I will provide the feedback you need to grow in this program via the in app chat where you can ask questions and post videos for form checks.

Programming 7 days per week

Strength & Conditioning (4x/week), Intervall Conditioning (1x/week), Team Conditioning OR Long Conditioning (1x/week) and a Rest Day (1x/week)

Movement Demo Videos

All movements in this program come with a Video Demonstration and Points of Performance to ensure a successful training session for you.

Session Overview and Exercise Instruction

Every Session comes with an overview of what is expected from you regarding equipment, time and stimulus, as well as an instruction for every exercise

Worldwide Community

A brutal community that will keep you accountable to become the best athlete you can be.

TrainHeroic as your digital Training Log

Documenting all aspects of your training will help you to get more and more precise with the recommended reps, loads and time domains.

Equipment

Required

Barbell, Bumper Plates, Kettlebells, Dumbbells, Pull Up Bar, Squ

Recommended

CrossFit Box, Functional Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1 - Squat

Curl Up

1 x 10

Rolling Plank

1 x 0:30

Diagonal Bird Dogs

1 x 12

Side Lying Clamshells

1 x 25

Gorilla Squats

1 x 25

Single Leg Glute Bridges

1 x 15

Barbell Backsquat 2sec Pause at the Bottom

5 x 6 @ 58 %

Barbell Deadlift (Clean Grip)

4 x 5 @ 70 %

Sled Push

4 x 10

Assault Runner

4 x 15

Rest

3 x 2:00

Unilateral Prone Leg Curl Machine

3 x 8

Dual Dumbbell Reverse Drop Lunges

3 x 10

Seated Toe Presses

3 x 12

Monday

Week 1 Day 2 - Push (Horizontal)

Curl Up

1 x 10

Diagonal Bird Dogs

1 x 12

Rolling Plank

1 x 0:30

Prone Dumbbell Shoulder Extension (Internal Rotation)

1 x 15

Prone Dumbbell Shoulder Extension (External Rotation)

1 x 15

Prone Dumbbell Reverse Flys

1 x 15

Prone Bodyweight Cuffed Hands

1 x 15

Barbell Benchpress 2sec Pause at 90° Elbow Flex

5 x 6 @ 68 %

Double Unders

5 x 60

Ski Erg

5 x 15

75° Incline Dual Dumbbell Press

5 x 10

15° Decline Dual Dumbbell Skull Crusher

3 x 12

Dumbbell External Rotation on Knee

3 x 12

Tuesday

Week 1 Day 3 - 5k Rowing Progression

Curl Up

1 x 10

Rolling Plank

1 x 0:30

Diagonal Bird Dogs

1 x 12

Gorilla Squats

1 x 25

Side Lying Clamshells

1 x 25

Single Leg Glute Bridges

1 x 15

Prone Bodyweight Cuffed Hands

1 x 15

Prone Dumbbell Reverse Flys

1 x 15

Prone Dumbbell Shoulder Extension (External Rotation)

1 x 15

Prone Dumbbell Shoulder Extension (Internal Rotation)

1 x 15

Rowing (Arms Only)

1 x 1:00

Rowing (Hips + Arms)

1 x 1:00

Rowing (Full Stroke)

1 x 1:00

Rowing (Legs + Hips)

1 x 1:00

Rowing (Legs Only)

1 x 1:00

Rowing Erg

4 x 2000

Rowing Erg (Active Rest)

4 x 2:00

Wednesday

Week 1 Day 4 - Bent

Curl Up

1 x 10

Rolling Plank

1 x 0:30

Diagonal Bird Dogs

1 x 12

Gorilla Squats

1 x 25

Side Lying Clamshells

1 x 25

Single Leg Glute Bridges

1 x 15

Barbell Tall Muscle Clean

2 x 5

Barbell Hang Muscle Clean

2 x 5

Barbell Muscle Clean

2 x 5

Barbell Power Clean

2 x 5

Barbell Power Clean 2sec Pause in the Catch

5 x 3 @ 39 %

Barbell Front Squat

4 x 5 @ 70 %

Alt. Dumbbell Snatches

4 x 10

Air Assault Bike

4 x 15

Rest

3 x 2:00

Dual Dumbbell Front Foot Elevated Split Squat

3 x 8

B-Stance Landmine RDL

3 x 10

Seated Calf Raises

3 x 12

Thursday

Week 1 Day 5 - Push (Vertical)

Diagonal Bird Dogs

1 x 12

Rolling Plank

1 x 0:30

Curl Up

1 x 10

Prone Dumbbell Shoulder Extension (Internal Rotation)

1 x 15

Prone Dumbbell Shoulder Extension (External Rotation)

1 x 15

Prone Dumbbell Reverse Flys

1 x 15

Prone Bodyweight Cuffed Hands

1 x 15

Barbell Push Press 4sec Eccentric

5 x 6 @ 80 %

Wall Walk

5 x 5

15° Incline Dual Dumbbell Press

5 x 10

Burpee Box Jump Over

5 x 15

Lying Cable Triceps Push Down (Supinated Grip)

3 x 10

Dumbbell Trap 3 Raises

3 x 12

Friday

Week 1 Day 6 - Pull

Rolling Plank

1 x 0:30

Diagonal Bird Dogs

1 x 12

Curl Up

1 x 10

Prone Dumbbell Shoulder Extension (Internal Rotation)

1 x 15

Prone Dumbbell Shoulder Extension (External Rotation)

1 x 15

Prone Dumbbell Reverse Flys

1 x 15

Prone Bodyweight Cuffed Hands

1 x 15

20sec Eccentric Pull Up (Pronated Grip)

5 x 1 @ 92 %

Kipping Toes To Bar

5 x 10

Kettlebell Russian Swings

5 x 10

Rowing Erg

5 x 15

Standing Barbell Biceps Curl

3 x 8

Barbell Bent Over Row (Suppinated Grip)

3 x 10

Seated Rope Face Pulls

3 x 12

Saturday

Active Recovery Day - OPTIONAL

Active Recovery

1 x 0:45

Coach

More from METCON FOR MUSCLE

Daniel Lemke

Certified CrossFit Level 3 Trainer & Functional Hypertrophy Specialist. On my way to provide the best individualized CrossFit Hypertrophy Online Program out there.

GET A PHYSIQUE THAT MATCHES YOUR PERFORMANCE

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FAQs

What if I'm new and don't know how to perform a movement?

No worries. We have movement demo videos uploaded for every exercise in the program into our app. Each video will have movement tips and points of performance, so you'll know exactly what to do. You can also get instant feedback from our team team if you post a form check video in the chat!

What if I have nutrition, fitness or programming questions?

Feel free to ask questions in the in app chat! We love giving detailed coaching feedback and also love when members share Form Check Videos so we can provide feedback on their lifting technique!

Is this program right for me?

If you want to make the most of your time in the gym, love CrossFit Style conditionings, but want to have a smart approach on selecting weights to build both muscles and lungs, then YES. If You are a CrossFitter chasing RX'd weights and skills no matter what, then NOT.

Can I build muscles with this style of training?

Yes You can! This program is designed to get you physique, that will sustain the demands of our sport. Working with perfect form, progressively overloading from phase to phase, and doing the recurring accessory exercises will get you ahead of all traditional CrossFit programs out there.

When does the next training cycle start?

Rather than waiting for the beginning of a new training cycle, jump right in and start training with us. Use the phase before the next cycle to get familiar with how we structure Your training to get more out Your training in less time.

The Proof

Antonia Bellingkrodt

Full Time Med Student & CrossFit Athlete

Verified Athlete

"I haven't done CrossFit before this program. Now after a few months i feel really confident with the prescribed weights and feel i can crush every workout like it is meant to be."

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METCON FOR MUSCLE CORE

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