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3 Week Metabolic/Strength/Power Cycle
Cutting
Advanced
Body
Plan Details
The 3 Week Metabolic/Strength/Power Cycle routine by myyomusic is a 14 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
The description below includes some pointers, tips, and instructions for performing this workout. Hopefully you will find that not only will this workout increase your metabolism (raising your resting energy consumption) but will also burn fat while building and strengthening your muscles. After the first three weeks, repeat. Most all days should take under an hour to complete. PLEASE take a minute to comment on the workout. I am always refining my workouts and can use other input as to these workouts. So please feel free to let me know what you think! Week 1: High Intensity Muscular Endurance Training (every day is 3 sets of 20 reps per most every exercise) Day 1: The focus here is to target the chest muscles and supporting muscles through the use of a reverse grip on the flat and incline bench. To perform, simply rotate your wrists so your palms face towards your upper body. Move your grip slightly inward of a normal grip and as you lower and raise the bar, concentrate on squeezing your pectorals together while keeping your elbows "hugging" your body. All exercises should be performed with speed. Explode through the concentric phase (pushing the bar up) and control the bar in the eccentric phase. Do not allow the bar to drop to your chest. This does not mean that you must lower the bar slowly, but rather lower the bar in a controlled fashion. For the reverse grip presses, be prepared to reduce the weight from your normal weight, as this grip targets muscles that usually are not a primary focus of a normal grip bench. Be wary of the strain this may place on your wrists. DO NOT keep your wrists rigid, but rather allow them to "roll" towards your lower body as the bar lowers, and straighten out as the bar is raised. Week 2: Medium Intensity Strength and Power - Everything should be 3 sets of 12 reps. If you find you can do more than 12 reps in a set, increase the weight until you find it challenging to finish the 12th rep. - Use heavier weight and use explosive power. Allow 1-2 minutes rest between sets. - Most exercises can be swapped out with a similar exercise targeting the same muscles. - Everything in this week is super sets of alternating muscle groups Week 3: Low to High Intensity Cardiovascular - The idea behind this week is to target the oxidative energy system and burn fat. Some days are to be a steady but challenging pace, while other days should be a mix of steady and high intensity (sprinting) cardio. - Day 4- alternate between running and sprinting. Run at a steady pace for 2-3 minutes, then sprint for 15-30 seconds. Challenge yourself and see how many cycles of this you can achieve. The next time you do this, push yourself even further. If you have the energy after completing at least 6 cycles of this, perform push-ups, pull-ups, and sit-ups to failure.
Routine detail
Mon
Week 2: Chest
Est. 45 min
6 exercises
Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
One Arm Machine Fly
3 Sets x 12 Reps
Mon
Week 1- Chest
Est. 54 min
6 exercises
Barbell Reverse Grip Bench Press
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Mon
Week 3 - Endurance Blaster
Est. 113 min
10 exercises
Reverse Lunges
5 Sets x 20 Reps
Mountain Climber
5 Sets x 20 Reps
Punching Bag Kicks
5 Sets x 20 Reps
Spider Push-ups
5 Sets x 20 Reps
Push-ups - Alternating Grip
5 Sets x 20 Reps
Push-Up
5 Sets x 20 Reps
Jogging With Forward And Lateral Jumps
4 Sets
Pull-Up
5 Sets x 20 Reps
Squat Jumps
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Tue
Week 2: Back and Shoulders
Est. 131 min
17 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Bench Crunch
3 Sets x 20 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Seated One Arm Rows
3 Sets x 12 Reps
Plank
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 20 Reps
Tue
Week 1- Back and Shoulders
Est. 137 min
15 exercises
Machine Inverted Row
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 20 Reps
Barbell Rear Press
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Rope Seated Row
3 Sets x 20 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 20 Reps
Push-Up
3 Sets x 30 Reps
Pull-Up
3 Sets x 12 Reps
Tue
Week 3 - Cardio Circuit
Est. 229 min
5 exercises
Sit-Up
3 Sets x 100 Reps
Stationary Bike
4 Sets
Elliptical Training
4 Sets
Push-Up
3 Sets x 100 Reps
Treadmill Running
4 Sets
Wed
Week 1- Legs
Est. 80 min
8 exercises
Barbell Deep Squat
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Wed
Week 2: Legs
Est. 60 min
8 exercises
Barbell Front Squat
3 Sets x 12 Reps
Standing Single Calf Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
One Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Lunges
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Wed
Week 3 - Cardio Circuit 2
Est. 167 min
5 exercises
Decline Crunch
3 Sets x 75 Reps
Push-Up
3 Sets x 75 Reps
Treadmill Running
4 Sets
Elliptical Training
4 Sets
Pull-Up
3 Sets x 12 Reps
Thu
Week 2: Triceps and Biceps
Est. 81 min
11 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Rope Tricep Pulldown Behind The Back
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Seated Cable Overhead Pull Downs
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Thu
Week 1- Biceps and Triceps
Est. 94 min
10 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Thu
Week 3 - HIIT: Treadmill
Est. 10 min
2 exercises
Treadmill Running
4 Sets
Treadmill Sprinting
4 Sets
Fri
Week 1- Full Body Crusher
Est. 92 min
9 exercises
Rowing
4 Sets
Dumbbell Bench Press (Reverse Grip)
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Medicine Ball Rotation
3 Sets x 20 Reps
Fri
Week 2: Full Body Destroyer
Est. 65 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 12 Reps
Barbell Clean and Jerk
3 Sets x 12 Reps
Push-up With Dumbbell Row
3 Sets x 12 Reps
Weighted Side Rotation
3 Sets x 10 Reps
Wide Grip Pullup
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
