4-Day Metabolic Bodybuilding Schedule Template printable pdf download

4-Day Metabolic Bodybuilding Schedule Template

4-Day Metabolic Bodybuilding Program

This is a hybrid-training program. The goal of this program is hypertrophy and

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conditioning.

This program utilizes quad-plexes (1a, 1b, 1c, 1d). Exercises in quad-plexes are

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to be done together as one set with little to no rest between each exercise. The

exercises are sequenced in such a way that O2 should be consistent through

each day of the program.

Take normal post set rest, after the completion of one quad-plex (2-3 minutes).

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Complete all sets of each quad-plex before doing the next.

Perform a GENERAL warm up, lasting 5-8 minutes, consisting of: Ankle Pops,

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Butt Kicks, MB Frontal Plane Circles, Arm Circles, Unloading Knees, Scarecrow,

Lateral Shuffle, Limited ROM Push Ups, or any type of general warm up of arm

swings, leg swings, reaching, bending and light twisting

The first quad-plex of each day includes a couple of progressively increased

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intensity of warm up sets. Feel free to add an extra set or two of warm ups, which

do not count toward the total. That includes for the auxiliary movements as well.

Follow a 2 days on, 1 day off, 2 days on, 2 day off format.

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Yoga can be incorporated on days off.

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Follow the rules at the end of each day for exercise selection.

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Sample Workouts are supplied below as well.

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Key

BB = Barbell

M = Max

DB = Dumbbell

EL = Each Leg

SB = Stability Ball

EA = Each Arm

MB = Medicine Ball

ES = Each Side

BW = Bodyweight

EW = Each Way

4-Day Metabolic Bodybuilding Schedule Template