4-Day Metabolic Bodybuilding Schedule Template (Page 2 of 2) in pdf

4-Day Metabolic Bodybuilding Schedule Template Page 2

Day 1

Quad-Plex #1

1a)

Any Loaded or Compound Chest Exercise

4-5 X’s 6-8

1b)

Any Unloaded or Isolation Back Exercise

4-5 X’s 10-15

1c)

Any Loaded Bicep Exercise

4-5 X’s 8-10

1d)

Any Abs Exercise

4-5 X’s 12-M

Quad-Plex #2

2a)

Any Loaded or Compound Chest Exercise

3-4 X’s 8-10

2b)

Any Unloaded or Isolation Back Exercise

3-4 X’s 10-15

2c)

Any Loaded Bicep Exercise

3-4 X’s 10-12

2d)

Any Abs Exercise

3-4 X’s 12-M

Quad-Plex #3

3a)

Any Loaded or Compound Chest Exercise

3-4 X’s 10-12

3b)

Any Unloaded or Isolation Back Exercise

3-4 X’s 12-15

3c)

Any Loaded Bicep Exercise

3-4 X’s 10-12

3d)

Any Ab Exercise

3-4 X’s 12-M

Back Exercises

•

Recline/TRX Pull Ups or Recline Pulls

•

DB Straight Arm Pullovers or Pullover Machine

•

Cable Straight Arm Pulldowns

•

Supported Seated Rows

•

Any Pulldown Variations – Close Grip, Reverse Grip, Wide Grip to front or back

•

Chins

Abs Exercises

•

SB Leg Raises

•

Alt. Chopper Sit Ups

•

Leg Climbs

•

SB Crunches

•

Lying Leg Raises

•

SB Full Sit Up w MB

•

Alt. Knee To Elbow Crunch on Bosu

•

Hanging Leg Raises/Crunches

•

Rope Crunches or Any Weighted Crunch

•

Bicycle Abs

•

MB or DB Russian Twists

Day 1 RULES:

• Use any presses for exercise “a)” of each quad-plex (flat, incline, DB or

BB, machine, etc.)

• No heavy loaded back emphasis on day 1. (No bent rows, no T-bar rows,

no Deadlifts, etc.)

4-Day Metabolic Bodybuilding Schedule Template Page 2

Related Articles

Related forms

Related Categories