Alex's Metcon Preparing Plan
By Alex Meyers
 | Advanced (3+ years) |
 | 12 minutes/day | 2 days/week |
 | Increase Stamina, Tone Body, Athletic Performance |
 | Barbell, Flat Bench, Vertical Bench, Squat Rack, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper Body Day | Day 2: Rest | Day 3: Lower Body | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Upper Body Day
Scroll to topUpper Body MetCon training routine.
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Barbell Bench Press | 5 rounds | 8-10 reps | 0s | |
| 1B.Bent Over Barbell Row | 5 rounds | 8-10 reps | 0s | |
| 1C.Seated Barbell Military Press | 5 rounds | 8-10 reps | 60s | |
Day 3 - Lower Body
Scroll to topLower Body MetCon training exercises
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 5 rounds Rest 60s between rounds | ||||
| 1A.Barbell Back Squat | 5 rounds | 8-10 reps | 0s | |
| 1B.Barbell Sumo Deadlift | 5 rounds | 8-10 reps | 0s | |
| 1C.Barbell Ab Rollout | 5 rounds | 15-20 reps | 0s | |
| 1D.Side Plank See Exercise Notes | 5 rounds | 30-45s | 60s | |
Date Created: 3/24/2018, UTC
Last Updated: 12/5/2021, UTC
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