This program combines high-intensity metabolic conditioning with progressive strength training, ensuring improved endurance, muscle hypertrophy, and maximal strength development.
A-Series: Metabolic Circuit
(EMOM Format)
The session begins with a 6-exercise metabolic circuit, performed in an EMOM (Every Minute on the Minute) format for 3 rounds.
Format: 6 exercises, performed at the start of every minute
Structure: Complete the reps prescribed and rest for the remainder of the minute
Rounds: 3 total
Rest/Transition: 60 seconds after 3 rounds of your station
Goal: Enhance work capacity, muscular endurance, and conditioning
B-Series: Strength Giant Set (5×5 Format)
Following the metabolic circuit, the strength portion will be performed as a giant set, combining one primary barbell lift with two complementary movements to maximize efficiency and strength gains.
Format: Three exercises performed as a giant set
Primary Lift: Barbell movement (5×5)
Accessory Movements: Two additional exercises complementing our primary movement for a total body work out (5x5)
Rest Period: 60 seconds between exercises and 90-120 seconds between rounds
Weekly Strength Layout
🔹 Monday – Barbell Back Squat to Box🔹 Wednesday – Barbell Incline Bench Press🔹 Friday – Trap Bar Deadlift
Each session will include two additional exercises that complement the main lift, reinforcing movement patterns and improving strength balance.
Why This Works
✔ Efficient and Effective: The giant set format reduces wasted time while maintaining training intensity.
✔ Strength Under Fatigue: Lifting after the metabolic circuit builds power and technique even when pre-fatigued.
✔ Balanced Development: The combination of barbell lifts, accessory work, and conditioning ensures well-rounded strength and endurance gains.
Conclusion
This Metabolic Circuit + 5×5 Hybrid Program delivers a high-impact, results-driven training method. Combining metabolic stress, progressive overload, and full-body conditioning, it’s designed to push you to new levels of performance.