This workout program makes use of metabolic resistance training (MRT) sets, which are a subset of traditional circuit training with a greater emphasis on heavier weights. This program takes the traditional MRT sets further by programming a strength-focused movement (also called a Max Effort (ME) movement): namely, a Squat, Deadlift, Bench Press, or Shoulder Press. These appear before the more intense circuit of that day. Attacking one exercise after a proper warm up and before a killer circuit gives you the ability to build strength and chart your progress from week to week. For each max effort exercise, you will work at up to 8, 5, or 3 reps, whichever is programmed for that week. The main strength exercise of that day then becomes the first exercise in your MRT circuit, which allows for more volume and a crazy pump!
These circuits are programmed to alternate push and pull exercises to allow for a bit of active rest. Each week’s repetitions are programmed as follows:
WEEK 1: Straight 5’s and 3 x 12 (36 total reps) MRT Circuits
WEEK 2: Straight 8’s and 4 x 10 (40 total reps) MRT Circuits
WEEK 3: Straight 3’s and 3 x 15 (45 total reps) MRT Circuits
Finally, a note about rest periods. Since the recommended resting period will differ for each individual, the typical 15–30 seconds rest period need not be strictly adhered to. Those who have done this style of training know how hard and physically draining it can be. Start slow with 60–90 seconds rest between sets and build towards shorter rest periods (20–30 seconds) while focusing on good exercise technique. Only move as quickly as your exercise technique and body allow.
This week uses straight sets of 5 reps for max effort exercise, while your goal should be to complete 3 sets of the MRT circuit exercises at 12 repetitions apiece. Start with a lighter weight for each exercise of the circuit while simply trying to complete the workout. Once you have the confidence and work capacity to finish the circuit, add some weight to each exercise for the second set.
STRENGTH CIRCUIT TRAINING WEEK 1
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Max Effort
Chest Press - 5,5,5,5
MRT Circuit
Chest Press - 3 sets of 12 reps
Single Arm Row - 3 sets of 12 reps each arm
Arnold Press - 3 sets of 12 reps
Rear Delt Raise - 3 sets of 12 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 1
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Front Squat - 5,5,5,5
MRT Circuit
Front Squat - 3 sets of 12 reps
Sumo RDL - 3 sets of 12 reps
Bulgarian Squat - 3 sets of 12 reps each leg
Bench Glute Bridge (Shoulders on the bench) - 3 sets of 12 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 1
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Max Effort
Shoulder Press - 5,5,5,5
MRT Circuit
Shoulder Press - 3 sets of 12 reps
Supported Row - 3 sets of 12 reps
Low Incline Chest Press - 3 sets of 12 reps
Shrugs - 3 sets of 12 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 1
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Deadlift - 5,5,5,5
MRT Circuit
Deadlift - 3 sets of 12 reps
Lateral Lunge - 3 sets of 12 reps each leg
Swing - 3 sets of 12 reps
Goblet Sumo Squat - 3 sets of 12 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
This week continues the same max effort (ME) and MRT circuit exercises, while progressing to 3 sets of 8 reps for each ME exercise. Try to use 5–20 pounds less weight than last week, focusing instead on adding volume to the MRT circuit.
STRENGTH CIRCUIT TRAINING WEEK 2
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Max Effort
Chest Press - 8,8,8
MRT Circuit
Chest Press - 4 sets of 10 reps
Single Arm Row - 4 sets of 10 reps each arm
Arnold Press - 4 sets of 10 reps
Rear Delt Raise - 4 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 2
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Front Squat - 8,8,8
MRT Circuit
Front Squat - 4 sets of 10 reps
Sumo RDL - 4 sets of 10 reps
Bulgarian Squat - 4 sets of 10 reps each leg
Bench Glute Bridge (shoulders on the bench) - 4 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 2
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Max Effort
Shoulder Press - 8,8,8
MRT Circuit
Shoulder Press - 4 sets of 10 reps
Supported Row - 4 sets of 10 reps
Low Incline Chest Press - 4 sets of 10 reps
Shrugs - 4 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 2
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Deadlift - 8,8,8
MRT Circuit
Deadlift - 4 sets of 10 reps
Lateral Lunge - 4 sets of 10 reps each leg
Swing - 4 sets of 10 reps
Goblet Sumo Squat - 4 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
This week continues the same max effort (ME) and MRT circuit exercises, while progressing to 5 sets of 3 reps for each ME exercise. Try to use 5–20 pounds more weight than last week, and shift to endurance strength reps on the MRT circuit.
STRENGTH CIRCUIT TRAINING WEEK 3
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Max Effort
Chest Press - 3,3,3,3,3
MRT Circuit
Chest Press - 3 sets of 15 reps
Single Arm Row - 3 sets of 15 reps each arm
Arnold Press - 3 sets of 15 reps
Rear Delt Raise - 3 sets of 15 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 3
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Front Squat - 3,3,3,3,3
MRT Circuit
Front Squat - 3 sets of 15 reps
Sumo RDL - 3 sets of 15 reps
Bulgarian Squat - 3 sets of 15 reps each leg
Bench Glute Bridge (shoulders on the bench) - 3 sets of 15 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 3
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Max Effort
Shoulder Press - 3,3,3,3,3
MRT Circuit
Shoulder Press - 3 sets of 15 reps
Supported Row - 3 sets of 15 reps
Low Incline Chest Press - 3 sets of 15 reps
Shrugs - 3 sets of 15 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
STRENGTH CIRCUIT TRAINING WEEK 3
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Deadlift - 3,3,3,3,3
MRT Circuit
Deadlift - 3 sets of 15 reps
Lateral Lunge - 3 sets of 15 reps each leg
Swing - 3 sets of 15 reps
Goblet Sumo Squat - 3 sets of 15 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your final max effort set for your first MRT set.
This week continues the same max effort (ME) exercise, but subtracts the duplicated ME exercise from the MRT circuit. Multiple body weight exercises are substituted into the MRT circuit to allow for greater recovery, and a much lower volume (reps and sets) are used as compared to the first three weeks.
Look to use about 60 percent of the weight used in Week 2 for all exercises. The goal is to leave the gym each day feeling stronger and refreshed to allow for active recovery and prep for the next phase of grueling workouts.
STRENGTH CIRCUIT TRAINING WEEK 4
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Max Effort
Chest Press - 5,5,5
MRT Circuit
Single Arm Row - 2 sets of 5 reps each arm
Arnold Press - 2 sets of 5 reps
Rear Delt Raise - 2 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your Week 2 weight for all exercises.
STRENGTH CIRCUIT TRAINING WEEK 4
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Front Squat –5,5,5
MRT Circuit
Sumo RDL - 2 sets of 5 reps
Body Weight Bulgarian Squat - 2 sets of 5 reps each leg
Body Weight Bench Glute Bridge (shoulders on the bench) - 2 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your Week 2 weight for all exercises.
STRENGTH CIRCUIT TRAINING WEEK 4
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Max Effort
Shoulder Press - 5,5,5
MRT Circuit
Supported Row (TRX or Ring Row) - 2 sets of 5–15 reps
Push-Up - 2 sets of 5–15 reps
Shrugs - 2 sets of 10 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your Week 2 weight for all exercises.
STRENGTH CIRCUIT TRAINING WEEK 4
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Max Effort
Deadlift - 5,5,5
MRT Circuit
Body Weight Lateral Lunge - 2 sets of 5 reps each leg
Swing - 2 sets of 5 reps
Body Weight Goblet Sumo Squat - 2 sets of 5 reps
Program Notes: Circuit the warm-up/activation exercises. Use 60 percent of your Week 2 weight for all exercises.