Metabolic resistance training (MRT) sets are a new-school version of traditional circuit training with a greater emphasis placed on heavier weights. This program utilizes MRT sets to emphasize core strength movements while keeping you fresh by setting it as the first step in your workout.
Each workout begins with a strength-focused movement (Squat, Deadlift, Hip Thrust, or Lunge), also called a max effort (ME) movement. For each ME exercise, you will work up to 8, 5, or 3 reps, whichever is programmed for that week. This rep scheme mimics a powerlifting program in that you work up to one heavy set each day for an ME exercise.
The main strength exercise of each day becomes the first exercise in your MRT circuit, which allows for more volume. The MRT circuit is programmed to alternate push and pull exercises to allow for a bit of active rest and maximum fat burn!
STRENGTH CIRCUIT TRAINING
WEEK 1
Workout #1: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Diagonal Walk - 2 sets of 20 reps
Machine Leg (VMO) Extension - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Cossack Squat - 2 sets of 8 reps each side
Max Effort Exercise
Barbell Front Squat - Work up to a heavy set of 5 reps
MRT Circuit
1A. Barbell Front Squat - 3 sets of 12 reps
1B. Barbell Sumo RDL - 3 sets of 12 reps
1C. Dumbbell Bulgarian Squat - 3 sets of 12 reps each leg
1D. Body Weight Hip Thrust - 3 sets of 12 reps
Notes: Circuit the warm-up/activation exercises. Use 60% of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING
WEEK 1
Workout #2: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort Exercise
Hex Bar Deadlift - Work up to a heavy set of 5 reps
MRT Circuit
1A. Hex Bar Deadlift - 3 sets of 12 reps
1B. Dumbbell Lateral Lunge - 3 sets of 12 reps each leg
1C. Kettlebell Swing - 3 sets of 12 reps
1D. Dumbbell Goblet Sumo Squat - 3 sets of 12 reps
Notes: Circuit the warm-up/activation exercises. Use 60% of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING
WEEK 2
Workout #1: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Diagonal Walk - 2 sets of 20 reps
Machine Leg (VMO) Extension - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Cossack Squat - 2 sets of 8 reps each side
Max Effort Exercise
Barbell Front Squat - Work up to a heavy set of 8 reps
MRT Circuit
1A. Barbell Front Squat - 4 sets of 10 reps
1B. Barbell Sumo RDL - 4 sets of 10 reps
1C. Dumbbell Bulgarian Squat - 4 sets of 10 reps each leg
1D. Body Weight Hip Thrust - 4 sets of 10 reps
Notes: Circuit the warm-up/activation exercises. Use 70% of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING
WEEK 2
Workout #2: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort Exercise
Hex Bar Deadlift - Work up to a heavy set of 8 reps
MRT Circuit
1A. Hex Bar Deadlift - 4 sets of 10 reps
1B. Dumbbell Lateral Lunge - 4 sets of 10 reps each leg
1C. Kettlebell Swing - 4 sets of 10 reps
1D. Dumbbell Goblet Sumo Squat - 4 sets of 10 reps
Notes: Circuit the warm-up/activation exercises. Use 70% of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING
WEEK 3
Workout #1: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Diagonal Walk - 2 sets of 20 reps
Machine Leg (VMO) Extension - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Cossack Squat - 2 sets of 8 reps each side
Max Effort Exercise
Barbell Front Squat - Work up to a heavy set of 3 reps
MRT Circuit
1A. Barbell Front Squat - 3 sets of 15 reps
1B. Barbell Sumo RDL - 3 sets of 15 reps
1C. Dumbbell Bulgarian Squat - 3 sets of 15 reps each leg
1D. Body Weight Hip Thrust - 3 sets of 15 reps
Notes: Circuit the warm-up/activation exercises. Use 50% of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING
WEEK 3
Workout #2: Lower Body
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
Max Effort Exercise
Hex Bar Deadlift - Work up to a heavy set of 3 reps
MRT Circuit
1A. Hex Bar Deadlift - 3 sets of 15 reps
1B. Dumbbell Lateral Lunge - 3 sets of 15 reps each leg
1C. Kettlebell Swing - 3 sets of 15 reps
1D. Dumbbell Goblet Sumo Squat - 3 sets of 15 reps
Notes: Circuit the warm-up/activation exercises. Use 50% of your final max effort set for your first MRT set.