The Metabolic Muscle Builder

REDEFINING STRENGTH
THE
METABOLIC
BUILDER
BUILD STRENGTH AND BURN FAT!
YOUR
6-WEEK
WORKOUT
PLAN!
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LET’S GET TO WORK!
If you want the best results possible, your diet and workout routine need to work together!
That’s why I’ve created this 6-Week Metabolic Muscle Builder Workout Program to help you get lean and strong
and complement different cycles in the Macro Hacks program.
Whether your goal is weight loss, fat loss or building muscle, strength training is key.
While most of us recognize the importance of strength training if we want to focus on gaining muscle, we often
ignore the benefits that lifting has for our weight loss and fat loss efforts.
But more lean muscle mass means we’ll burn more calories at rest and keep our metabolic rate higher. This can
help expedite our weight loss results while also helping us to look leaner and more toned as we lose body fat.
So as you go through these workouts and pair the two week progressions with ratios from the Macro Hacks
guide, make sure to record how your workouts go to progress and challenge yourself each week.
If it challenges you, it will change you!
But just make sure you’re also conscious of what you feel working. While you want to strive to do an extra rep or
use a bit more weight, you need to make sure you feel the correct muscles working.
You also want to make sure to select a schedule that is REALISTIC for your lifestyle.
I’ve laid out options to modify the schedule whether you can workout 3 days a week or 6. They key is picking the
routine that you can do CONSISTENTLY as consistency is key for results.
While you may ideally WANT to do 6 days a week, select a schedule that is actually something you can
realistically do.
Better to start with 3 days a week and add a day over the weeks than to set yourself up with unrealistic
expectations that make you feel down when you can’t hit them.
Before getting started, make sure to read through the schedules and workouts so you’re prepped and ready
beforehand. Then make sure you’ve set out your 6 week diet plan to complement.
You can review demos of each move by clicking on any exercise in the guide. And if you have questions or need
any help at any time, don’t hesitate to message me at cori@redefiningstrength.com.
You also have access to the private Facebook Group, which can be a great place to get support and share your
victories. Don’t forget to join that before getting started. (Join by clicking HERE!)
Excited for you to get started! You’re going to rock it!

YOUR 6-WEEK WORKOUT PLAN
In this program, you’ll repeat each week twice through. This way you can not only master the moves a bit more
but see progress each week in your lifts.
If you are using this routine to help you build muscle, or you’re repeating this for a second or third time through
even, you may choose to stay on a schedule for even 3-5 weeks to really “max out” the progress you can make
with those workouts before switching.
You also don’t need to start on a Monday. While I start the week schedule on Monday, you can start that first
workout on Sunday or Tuesday as needed. Especially if you’re doing only 3 days a week, you can adjust the
days, just try not to put all 3 back to back but allow for a day off between sessions.
I recommend following the order I’ve put the workouts in though as there is calculated recovery times between
certain sessions.
Make sure to also select a weekly schedule (3, 4, 5 or 6 workouts a week) based on a schedule that is realistic for
your lifestyle.
You can get results with even just 3 workouts a week. The key is being consistent.
Too often we fail to get in a routine because we set too aggressive a schedule.
Better to add an extra workout in when you have time than to feel like you keep “messing up” because you can’t
stick with the aggressive schedule you’d ideally “like” to do.
After you review each schedule and set your weekly plan, make sure to review all of the warm ups and workouts
for that week. I even recommend printing out the log sheets so you can write in reps and sets and weights.
The more you record, the better you can tweak as you go to get results.
Also, included before the workouts are extended warm ups and even cool down options.
When you have time, I recommend doing these, especially if you are training more frequently or have had
injuries in the past. These include foam rolling and dynamic stretching series.
However, if you’re short on time, I’ve also listed a quick stretching option on each individual workout. Better to
do something quick than nothing at all.
You can then use the foam rolling series and stretching series even for quick options as recovery sessions on days
off, especially if you’re only training 3 times a week!
But while it can feel so tempting to skip the warm up, or even the recovery sessions included each week,
remember those are ESSENTIAL to helping you be able to train hard and get more out of your intense
workouts!
WEEKS 1 & 2
In weeks 1 and 2, the schedule is focused more on a hemisphere split, so upper and lower lifting days with a
full-body cardio day and recovery day included as well. This will help you build a strong foundation. If you
schedule doesn’t allow for 6 days a week, I’ve listed the workouts I recommend you start with.
3 Times Per Week:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
The Leg OFF The Upper Body And OFF The 30/15 OFF OFF
Destroyer OR Ab Blast Cardio-Core
The Booty OR Blast
Builder The Killer Chest And
Back Superset
Select one of the lower body and one of the upper body workouts to repeat both weeks. Do not switch which
you do in week 2.
4 Times Per Week:

The Leg The Upper OFF The Booty The Killer OFF OFF
Destroyer Body And Ab Builder Chest And
Blast Back Superset
Even if you’re goal is weight loss, you want to include the 4 lifting sessions over the cardio workout. In the
first weeks of your weight loss journey, building muscle will help you burn more calories at rest and keep your
metabolic rate higher!
5 Times Per Week:

The Leg The Upper OFF The Booty The Killer #1: The 30/15 OFF
Destroyer Body And Ab Builder Chest And Cardio-Core Blast
Blast Back Superset #2: The Not So
Easy “Recovery”
Routine
I recommend doing the cardio workout the first week through then the recovery workout on the second week
through to make sure you stay injury-free throughout the entire 6 weeks while training more intensely.
6 Times Per Week:

The Leg The Upper The Not So The Booty The Killer The 30/15 OFF
Destroyer Body And Ab Easy Builder Chest And Cardio-Core Blast
Blast “Recovery” Back Superset
Routine
If you’re focus is more on building muscle, I recommend removing the cardio workout (The 30/15 Cardio-Core
Blast). If you do really want a 6th session each week, go for a casual walk and even include one of the Trouble
Zone Burners to work any stubborn areas just a little bit extra.
WEEKS 3 & 4
To speed up your weight loss and fat loss results, you’ll switch to a more full body split (anterior, posterior and
core for your lifting sessions). These workouts are a bit more metabolic. This will help you continue to add
muscle even too, without adding a ton of fat if you do choose to eat in a surplus to focus a bit more on building
muscle.
3 Times Per Week:

The Posterior OFF The Rep Capped OFF The 7s Core OFF OFF
Chain Ladder Circuit Killer
OR OR
The 20/20/20 The 30s Cardio Circuits
Killer
If your goal is gaining muscle, I recommend sticking with the Posterior Chain Ladder and Rep Capped Circuit
over the interval workouts. However, for fat loss or weight loss, you may select the other two workouts.
4 Times Per Week:

The Posterior OFF The Rep OFF The 7s Core #3: The 30s Cardio OFF
Chain Ladder Capped Circuit Killer Circuits
#4: The RStoration
Series
For week 3, I recommend using the 30s Cardio Circuits while performing the RStoration Series in week 4 to
help yourself continue to train intensely in weeks 5 and 6.
5 Times Per Week:

The Posterior The 20/20/20 OFF The Rep The The 7s Core OFF
Chain Ladder Killer Capped Circuit RStoration Killer
OR Series
The 30s
Cardio Circuits
Use either the 20/20/20 Killer or the 30s Cardio Circuits in both week 3 and 4.
6 Times Per Week:

The Posterior The 20/20/20 The Rep The The 7s Core The 30s Cardio OFF
Chain Ladder Killer Capped Circuit RStoration Killer Circuits
Series
If your goal is more focused on building muscles, I recommend cutting out the 30s Cardio Circuit if not both
interval sessions.
WEEKS 5 & 6
In weeks 5 and 6, you’ll return to a hemisphere lifting split to keep your metabolic rate higher especially as
you’ve been in a deficit now for longer. It will allow you to continue to retain, and even build, lean muscle while
in a deficit. And if your goal is gaining muscle, this focus back on heavier lifts will allow you to really build
strength!
3 Times Per Week:

The 10-7-3-1 OFF Upper Body Mini OFF The OFF OFF
Lower Body Ladders Metabolic
Builder OR Meltdown
OR The Shoulders, Arms
Lower Body Lift+ and Abs Burner
Select one of the lower body and one of the upper body workouts to repeat both weeks. Do not switch which
you do in week 6. You want to repeat workouts to see progression.
4 Times Per Week:

The 10-7-3-1 Upper Body OFF Lower Body The Shoulders, OFF OFF
Lower Body Mini Lift+ Arms and Abs
Builder Ladders Burner
To keep your metabolic rate high, and build muscle, use all 4 lifts if you can only train 4 times a week! Use an
extra round of the Cardio Burners on the Ladders and Lift+ days if you have time for that bonus cardio!
5 Times Per Week:

The 10-7-3-1 Upper Body OFF Lower Body The Shoulders, #5: The OFF
Lower Body Mini Ladders Lift+ Arms and Abs Metabolic
Builder Burner Meltdown
#6: Tri-Isos And
Sprints
On week #5, skip the Tri-Isos for that final bonus cardio workout and use the Metabolic Meltdown! However, if
you’re more focused on gaining muscle, include the Tri-Isos instead.
6 Times Per Week:

The 10-7-3-1 Upper Body Tri-Isos And Lower Body The Shoulders, The Metabolic OFF
Lower Body Mini Ladders Sprints Lift+ Arms and Abs Meltdown
Builder Burner
If you’re focus is on muscle hypertrophy, skip the Metabolic Meltdown and instead include one of the Trouble
Zone Burners to target any stubborn muscles.
SELECTING YOUR DIET CYCLE TO COMPLEMENT!
Once you’ve selected your workout schedule, you will then want to set your calorie intake and macro ratios.
Refer to your Macro Hacks guide for the different options you can use. This guide will help you adjust as you
cycle back through these workouts for even a second, third, or 15th, time!
Whether you want to lose weight, get a six pack or even gain muscle, there is a specific calorie calculation as well
as macro ratio cycle to help you reach your goals.
If you aren’t sure where to start, check out the cycles I’ve recommended below that complement this workout
routine. They even offer some tweaks to the amazing cycles you can also use in your Macro Hacks Guide!
For Weight Loss:

In the Macro Hacks guide, turn to page 73. Here you’ll find great guidelines on dialing in your diet to lose
weight.
Calculating Your Calorie Intake:
If you’re starting with just 3 times a week, you may want to consider a calorie intake closer to the 10x goal
bodyweight. However, if you’re starting with 5 or even 6 times, consider starting with closer to 12x goal
bodyweight.
Macros:
I do not recommend going really low carb with these workouts, especially on weeks 3 and 4.
Because the workouts are more metabolic, and weeks 3 and 4 are incredibly full body, you want to consume
enough carbs to really fuel your training and help yourself retain, or even build, lean muscle mass.
While I list 3 different cycling options in the Weight Loss Macros section of the Macro Hacks guide, I highly
recommend “Cycle #3 - Training Hard” to pair with these workouts to start.
For Fat Loss:

In your Macro Hacks guide, turn to page 79. Here you’ll find advice to help you focus on losing fat and those
last few stubborn pounds.
If you’re starting with just 3 times a week, you may want to consider a calorie intake closer to the 11x goal
bodyweight. However, if you’re starting with 5 or even 6 times, consider starting with closer to 13-14x goal
bodyweight.
Macros:
Especially because of the intensity of weeks 3 and 4, I recommend you use “Cycle #2 - Get That Six Pack!”, but
with two weeks straight on each cycle instead of cycling each week.
While you can cycle each week on the second round through this program, the higher carbs in the 40% protein,
40% carbs and 20% fat ratio will really fuel the full-body workouts in weeks 3 and 4.
And by going up to 50% protein on those final weeks, you’ll be able to shed that last little bit of fat without
catabolizing your muscle tissue!
For Muscle Gaining:

In your Macro Hacks guide, turn to page 88. Here you’ll find advice to help you build muscle without putting
on a ton of fat!
Because these workouts are more metabolic even if you cut out the cardio, I highly recommend starting with
more of a surplus than you think “necessary” and adjusting from there.
If you’re starting with just 3 times a week, you may want to consider a calorie intake closer to the 13-14x goal
bodyweight. However, if you’re starting with 5 or even 6 times, consider starting with closer to 15 (or GASP!
even 16!)x goal bodyweight.
Macros:
While you could choose to use all 3 ratios in “Cycle #1 - Pure Muscle Gains,” I actually recommend you only
use the first two ratios. The higher carbs in these two ratios will help you build muscle even with more metabolic
workouts.
You will want to change ratios after week 3.
However, if you are only training 3 times a week, you may want to consider “Cycle #2 - Gain Muscle Without
The Fat.” With this cycle, you’ll want to adjust ratios when the workouts change every 2 weeks.
As you go through, make sure to track how your workouts are going as well as how your diet feels.
It’s ok to make tweaks as you go based on how you’re responding. It’s why tracking everything is so key! You
want to be able to adapt to get killer results in just 6 weeks!
EXTENDED WARM UPS AND COOL DOWNS
There will just be some days we don’t have as much time as we’d like to workout.
And on those days, any warm up is better than nothing! For those days, use the quickstart stretching series I’ve
included on each workout.
However, whenever we have the time, we want to include the mobility work we know will help us avoid injury
and continue to train hard.
While warming up doesn’t feel like it gives us the most “bang for our buck” and we often just want to skip to our
workout, we have to remember that proper recruitment patterns and better mobility help us be able to train as
intensely as we’d like and get BETTER RESULTS from those workouts.
So on days you have the time, even though I know it can be boring, try including these Extended Warm Up
Series.
You’ll want to perform the Foam Rolling and Stretching Series listed in these extended warm ups before then
performing the activation series listed with each workout.
And after your finish your workout, instead of just going in to sit on the couch, or hopping in your car to drive
home, take a few minutes to run through the cool down.
The harder you train, the more your body NEEDS the TLC these routines provide!
LOWER BODY WARM UP
This routine is perfect before any of the lower body lifting days in weeks 1, 2, 5 and 6.
Complete 1 round of the foam rolling circuit. Select only the foam rolling moves that address your areas of
tightness! You may even only end up rolling one or two areas, but then spend up to 1 minute on those tight
spots. Then perform 1 round through the stretches, performing extra reps of any moves that really target your
areas of tightness.
FOAM ROLL:
30 seconds per side Calf/Peroneal Foam Rolling
30 seconds per side Hamstrings/Posterior Adductor Foam Rolling
30 seconds per side Adductor Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Hip/Glute Foam Rolling
STRETCHING:
5-10 reps Bear Squat to Foot Stretch
5-10 reps per side Alternating Quadruped Pigeon Pose
5-10 reps per side Half Kneeling Hip And Quad Stretch
5-10 reps per side Frog Stretch with Internal Rotation
5-10 reps per side World’s Greatest Stretch
5-10 reps per side Standing TFL Stretch
5-10 reps Dynamic Squat Stretch
UPPER BODY WARM UP
This routine is perfect before any of the upper body lifting days in weeks 1, 2, 5 and 6.
tightness! You may even only end up rolling one or two areas, but then spend up to 1 minute on those tight
spots. Then perform 1 round through the stretches, performing extra reps of any moves that really target your
areas of tightness.
FOAM ROLL:
30 seconds per side Forearm Foam Rolling
30 seconds per side Arm (Triceps and/or Biceps) Foam Rolling
30 seconds per side Lat Foam Rolling
30 seconds per side Chest Foam Rolling
30 seconds per side Traps/Upper Back Foam Rolling
30 seconds Thoracic Extension
STRETCHING:
10-15 reps Quadruped Wrist Extension Stretch
10-15 reps Quadruped Wrist Flexion Stretch
5-10 reps per side Alternating Thread the Needle
5-10 reps Kneeling Thoracic Extension and Lat Stretch
5-10 reps Downward Dog to Upward Dog
5-10 reps Suspension Trainer Snow Angels
10-15 reps Standing Back Supported Ys
CARDIO WARM UP
This routine is perfect before any of the cardio or interval days throughout the entire 6 week program.
tightness! You may even only end up rolling 3 to 4 areas, but then spend up to 1 minute on those tight spots.
Then perform 1 round through the stretches, performing extra reps of any moves that really target your areas of
tightness.
FOAM ROLL:
30 seconds per side Hamstring Foam Rolling
30 seconds per side Shoulder U
30 seconds per side Trap/Upper Back Foam Rolling
STRETCHING:
5-10 reps per way 3-Way Leg Swings
5-10 reps per side Crescent to Hamstring Stretch
5-10 reps per side Side to Side Lunge
5-10 reps per side Windmills
5-10 reps Inchworms
FULL BODY WARM UP
This routine is perfect before any of the lifting days in weeks 3 and 4. Especially in the Posterior Chain and Rep
Capped Workout, if you tend to have any groin tightness, you may want to add in the adductor rolling.
And on the Posterior Chain day, focus a bit more on lat rolling while you may focus more on chest foam rolling
before the Rep Capped workout.
tightness! You may even only end up rolling 3 to 4 areas, but then spend up to 1 minute on those tight spots.
Then perform 1 round through the stretches, performing extra reps of any moves that really target your areas of
tightness.
FOAM ROLL:
30 seconds per side Hamstring/Posterior Adductor Foam Rolling
30 seconds per side Bicep/Tricep Foam Rolling
30 seconds per side Chest OR Lat Foam Rolling
STRETCHING:
5-10 reps per way per side 3-Way Ankle Mobility Stretch
5-10 reps per side Downward Dog to Runner’s Lunge Stretch
5-10 reps per side Half Kneeling Hip to Hamstring Stretch
5-10 reps per side Active Foam Roller Star Stretch
5-10 reps Camel Bridge
COOL DOWN
Make sure to bring your heart rate down then stretch and foam roll.
While you want to target any areas that are tight from your workout, these are some great general stretches to
address common areas of tightness from our desk jobs! Complete 1 round through both series, focusing on your
areas of tightness. Make sure to hold the stretches for 15-30 seconds. Only roll out areas that feel tight from the
workout OR that tend to be your “problem” areas.
STRETCHING:
30 seconds per side Standing Calf Stretch
30 seconds per side Half Kneeling Hip and Quad Stretch
30 seconds per side Seated Hamstring, Glute and Spinal Twist Complex
30 seconds per side Lying QL Stretch
30 seconds per side Star Stretch (with Quad Stretch if desired)
30 seconds Child’s Pose with Reaches
30 seconds per side Standing Chest Stretch
FOAM ROLL:
30 seconds per side Foot Foam Rolling
30 seconds per side Hamstring/Posterior Adductor Foam Rolling
30 seconds per side Bicep/Tricep Foam Rolling
WEEKS 1 & 2 WORKOUTS:
Make sure to review all of the workouts from week 1 and 2 before getting started. I recommend printing the log
sheets so you can track your numbers as well to make sure you progress in some way each week.
Even if it is just doing one more rep during the 30 seconds of work or adding a little bit of weight to one round
of an exercise, those small progressions will add up to big results!
It is key we track though so we can see how things are going and if we need to adjust anything!
Week #1 and #2 Schedule:

The Leg The Upper The Not So The Booty The Killer The 30/15 OFF
Destroyer Body And Ab Easy “Recovery” Builder Chest And Cardio-Core
Blast Routine Back Superset Blast
THE LEG DESTROYER
QUICK WARM UP OPTION:

Complete 1 round through the quick stretching flow below as well as 1-2 rounds of the activation.
STRETCHING:
5-10 reps per side Dynamic Squat Flow
ACTIVATION:
15-20 reps per side Alternating Side Taps
15-20 reps Booty Band Pulse Squats
15-20 reps Booty Band Glute Bridge Reps
WORKOUT:
Complete 2-4 rounds through each compound set. Do not rest between moves, but rest 45-90 seconds between
rounds. You want to rest so you can go heavier each and every round. If you can do 15 reps with a weight, go up
in reps. Increase each round but try to start heavy. Record what you do to beat the next time through. Rest 1-2
minutes between compound sets. Then after all 4 sets are complete, you can rest 2 minutes and include the Core
Burner. This is optional bonus core work if you have time. Complete 2-3 rounds through without rest.
COMPOUND #1:
8-15 reps Goblet Squats
10-20 reps Double-Banded Hip Thrusters
COMPOUND #2:
8-15 reps per side Balance Lunges
10-20 reps per side VMO Activation
COMPOUND #3:
8-15 reps Straight Leg Deadlift
10-20 reps Lying Hamstring Curls
COMPOUND #4:
15-20 reps Standing Plate Weight Calf Raises
10-20 reps Seated Plate Weight Calf Raises
CORE BURNER:
30 seconds Bench Bird Dogs
30 seconds Bench Rainbows
30 seconds Glute Bridge Off Box
COOL DOWN
THE UPPER BODY AND AB BLAST

STRETCHING:
5-10 reps Downward Dog Rotational Flow
ACTIVATION:
15-20 reps Downward Dog Scapular Presses
15-20 reps Lying W Pull Downs
5-8 reps per side Kneeling Halos
WORKOUT:
Set a “rep cap” or total number of pull ups you want to do. If you can’t do 8 or more pull ups in a row for at
least one round, you will want to start with under 30 reps as your total. Complete all of the reps in as few rounds
as possible, resting 60-90 seconds. Set an amount to rest though and keep that consistent. Record how many
rounds it takes to complete all the reps to beat next time. Then rest 2 minutes and move into the trisets.
Complete 2-4 rounds of each triset. Rest 45-90 seconds between rounds of each triset and rest 2 minutes
between trisets and before the optional Arm Burner. For the Arm Burner, complete 2-3 rounds, resting 45-60
seconds between rounds.
EXERCISE:
20-50 rep cap Pull Ups
TRISET #1:
8-15 reps Bench Press
8-15 reps Bent Over Underhand Rows
8-15 reps Hanging Pelvic Tilt
TRISET #2:
8-15 reps Pull Overs
8-15 reps Bent Over Ys
5-8 reps per side Mountain Climber Cross Body Renegade Rows
ARM BURNER:
30-45 seconds Plate Weight Front Raise Figure 8s
30-45 seconds Bicep Curls
30-45 seconds Overhead Tricep Extensions
COOL DOWN
THE NOT SO EASY RECOVERY ROUTINE
WARM UP:
Use the “Full-Body Warm Up” listed in the extended warm ups. You want to at least spend time rolling prior to
the isometrics!
WORKOUT:
Complete 2-4 rounds through the circuit below. Do not rest between moves, but rest up to 60 seconds between
rounds to roll out anything that feels tight. If a move is one sided, do the hold and reps listed on one side before
switching sides. Rest 1-2 minutes and do the optional cardio if your goal is fat loss or weight loss. If you are
more focused on gaining muscle, do not include the cardio.
CIRCUIT:
20 seconds per side Warrior III
20 seconds per side Warrior III Abs
20 seconds Scapular Wall Hold
20 seconds Scapular Wall Reps
20 seconds per side Crescent Lunge
20 seconds per side Rock Lunges
20 seconds Extended Plank Hold
20 seconds Plank Extensions
20 seconds Superman Hold
20 seconds Superman Waves
OPTIONAL CARDIO:
Set a timer for 15-20 minutes and do some lower intensity cardio. Walking, jump rope, battle ropes, rowing,
biking...anything you want at a 60-70% intensity for 10-15 minutes.
COOL DOWN
THE BOOTY BUILDER

Complete 1 round through the quick stretching flow below as well as 1-2 rounds of the activation. Complete all
5 moves of the activation on one side before switching sides.
STRETCHING:
5-10 reps per side Runner’s Lunge Flow
ACTIVATION: The Side Lying Series

15-20 reps per side Lying Leg Raises
15-20 reps per side Lying Front Kicks
15-20 reps per side Lying Back Kicks
15-20 reps per side Lying Front to Back Kicks
15-20 reps per side Lying Bicycles
WORKOUT:
Complete 1-4 rounds through the first circuit. Do not rest between moves but rest 90 seconds-3 minutes between
rounds so you can try and increase weight while feeling your glutes work. Then rest 2-3 minutes and move into
the Triset. Complete 2-3 rounds through the triset resting 45-60 seconds between rounds. Then rest 1-2 minutes
and complete 1-2 of the exercise, resting 45 seconds in between rounds. If you’re looking for added calf and
core work to target those two stubborn areas (and have time!), include the Calf and Core Burner. Complete 2-3
rounds through, resting only as needed between rounds.
CIRCUIT:
6 reps Dead Stop Pause Barbell Band Hip Thrusters
6 reps Fast Reps Barbell Band Hip Thrusters
6 reps Top Pulses Barbell Band Hip Thrusters
20 reps Top Hold Band Hip Thruster Abductions
TRISET:
8-15 reps per side Step Up to Reverse Lunge
8-15 reps per side Band Hip Rotations
8-15 reps Glute Bridge and Curl
EXERCISE:
20 reps per way 3-Way Seated Band Abductions
CALF AND CORE BURNER:

15-20 reps per side Single Leg Calf Raises
15-20 reps per side Single Leg Seated Calf Raises
15-20 reps Bench Two-Way Leg Lowers
COOL DOWN
THE KILLER CHEST AND BACK SUPERSET

STRETCHING:
5-10 reps Plank Flow
ACTIVATION:
5-10 reps Mini Pull Ups
5-10 reps Wall Protractions
5-10 reps Band Straight Arm Shoulder Extension
WORKOUT:
Complete 2-4 rounds through each superset, resting 45-90 seconds between rounds. Rest longer if it means
going heavier each round. For the Dips, do the max reps you can if you are doing full dips off a bar and then
regress if you can only get 2-3. Rest up to 90 seconds between supersets and before the burner. For the drop
sets, perform all three rounds of the curls back to back. Start with a heavy weight you can only do 8 reps with
then immediately drop down to a lighter weight for 12 reps then finally a lighter weight for 15. Then rest 45-60
seconds and do the same for the tricep kickbacks.
SUPERSET #1:
8-15 reps per side Single Arm Dumbbell Rows
MAX 15 reps Dips
SUPERSET #2:
8-15 reps per side Lat Pull Downs
8-15 reps per side Chest Flyes
SUPERSET #3:
8-15 reps per side Chest to Overhead Press
8-15 reps per side Dumbbell Back Shrugs
DROPSET BURNER:
8-12-15 reps Hammer Curls
8-12-15 reps Bent Over Tricep Kickbacks
COOL DOWN
THE 30/15 CARDIO-CORE BLAST

Complete 1 round through the circuit below.
CIRCUIT:
5-10 reps per side Alternating Side Straight Leg Kicks
5-10 reps per side Alternating Hurdles
5-10 reps Inchworms
5-10 reps per side Plank with Reach Out and Back
10-15 reps per side Side Plank Clams
WORKOUT:
Complete 4-6 rounds through the circuit, resting only the 15 seconds between moves. If you’re just starting
out and struggling to work each 30 second interval of work, take a full minute to rest between rounds and even
extend rest out to 30 seconds between moves. So 30 on, 30 off instead of 30 on, 15 seconds off. Regress moves as
needed to so that you don’t need to rest during the 30 seconds of work!
CIRCUIT:
30 seconds Jack Burpees
15 seconds Rest
30 seconds Snowboard Hop Knees
15 seconds Rest
30 seconds Toe Touch Push Ups
15 seconds Rest
30 seconds Bulldog Ins and Outs
15 seconds Rest
30 seconds Banana Splits
15 seconds Rest
COOL DOWN
With any change in your workout routine, you can expect to get a bit sore. Make sure to not make any crazy
jump in progression from week 2. And again, make sure to really log your progress from these weeks to even
build on your next time through this routine.
You want to also track to potentially adjust your calories up slightly during these two weeks. Because all of the
workouts are more full-body, you want to note any changes in your energy levels to then adapt your diet!

The Posterior The 20/20/20 The Rep Capped The The 7s Core The 30s OFF
Chain Ladder Killer Circuit RStoration Killer Cardio Circuits
Series
THE POSTERIOR CHAIN LADDER

STRETCHING:
5-10 reps per side Side to Side Flow
ACTIVATION:
15-20 reps Tabletop Bridge
15-20 reps Bird Dogs
15-20 reps Plank Scapular Push Ups
WORKOUT:
Start with 10 reps of each move in the circuit then the next round perform 9 reps of each move. Each round
you will go down in reps until the final round where you’ll end with 1 rep of each. As the reps drop, increase
your weights or choose a more challenging version of the movement so that even 1 rep feels hard! Rest only as
needed. Record how long it takes you to complete as well as the weights you use to try and increase weight or
beat your time the next time through! If you have time, rest 1 minute and include the Calf Burner. Complete
2-3 rounds through, resting 45-60 seconds between rounds.
CIRCUIT:
10-1 reps per side Single Leg Deadlifts
10-1 reps Inverted Rows
10-1 reps per side Side to Curtsy Lunge
10-1 reps Bent Over Back Flyes
10-1 reps Ab Extensions
CALF BURNER:
10-15 reps per way 3-Way Calf Raises
COOL DOWN
THE 20/20/20 KILLER

CIRCUIT:
5-10 reps Dynamic Squat Stretch
5-10 reps Squat Push Ups
4-6 reps per side Sit Thru to Thoracic Bridge
WORKOUT:
Set a timer for 20 second intervals. You will do each exercise in the series back to back without resting then rest
20 seconds between rounds. Complete 3-5 rounds on each series, resting only the 20 seconds between rounds.
Then rest 1-2 minutes and move on to the next series.
SERIES #1:
20 seconds Lateral Hop Bulldogs
20 seconds Push Up Step Knee Drive
20 seconds Rest
SERIES #2:
20 seconds Alternating Squat Power Knee
20 seconds Donkey Kick Plank Hops
20 seconds Rest
SERIES #3:
20 seconds Knee Tuck Burpee
20 seconds Dancing Crab
20 seconds Rest
SERIES #4:
20 seconds Rotational Squat to Lunge
20 seconds Climber Jacks
20 seconds Rest
SERIES #5:
20 seconds Diagonal Skaters to High Knees
20 seconds Hop Overs
20 seconds Rest
COOL DOWN
THE REP CAPPED CIRCUIT

STRETCHING:
5-10 reps per side Inchworm Flow
ACTIVATION:
30 seconds Bulldog Shoulder Taps
30 seconds Glute Bridge with Squeeze
30 seconds Prone Snow Angels
WORKOUT:
Complete 50 reps of each move; however, you should not be able to do all 50 reps straight. Advanced exercisers
will pick a variation or weight that only allows them to complete 5-8 reps at a time before resting and moving
on to the next exercise. Intermediate exercisers will pick a weight they can use for 9-12 reps at a time on a move
while beginners will pick a weight that allows them to complete 12-15 reps at a time.
Each round complete the maximal amount of reps you can of the exercise, then move on to the next exercise in
the circuit. Complete as many rounds of the circuit as needed to complete all 50 reps of each move.
As you finish a move, say you’ve completed all 50 reps of the Floor Wipers, just continue to cycle between the
other exercises in the circuit until all are complete. If you can do more than the reps listed for your level, in-
crease your weight each round!
Record the weights, reps and rounds it takes for you to finish the workout. You can also time it to beat your time
next time through while still increasing weights!
CIRCUIT:
50 reps Squat and Press
50 reps Knee Tuck Push Up
50 reps per side Alternating Front Angled Lunges
50 reps per side Tricep Push Ups
50 reps Lean Backs
50 reps per side Floor Wipers
COOL DOWN
THE RSTORATION SERIES
WORKOUT:
With this workout, focus on ONLY rolling the areas that feel tight for you. If an area isn’t tight, you don’t need
to roll it. If you are short on time too, you can do the upper and lower restorative series at different times or even
on different days. And focus really on your weak points. Complete only 1 round through the rolling and
stretching series. Complete 1-2 rounds through the activation. I recommend a second round especially for any
“problem” areas.
LOWER BODY FOAM ROLLING CIRCUIT:

30 seconds per side TFL Foam Rolling
30 seconds per side Hamstring Foam Rolling
30 seconds per side Adductor/Posterior Adductor Foam Rolling
LOWER BODY STRETCHING CIRCUIT:

5-10 reps per way 3-Way Ankle Mobility
5-10 reps per side Standing IT Band Stretch
10-15 reps per side Half Kneeling Hip and Quad Stretch
5-10 reps per side Frog Stretch with Internal Rotation
LOWER BODY ACTIVATION CIRCUIT:

15-25 reps Band Tabletop Bridge
15-25 reps per side Side Lying Wall Slides
15-25 reps per side Single Leg Calf Raise Wall Drives
15-25 reps Seated Leg Rainbows
UPPER BODY FOAM ROLLING CIRCUIT:

30 seconds per side Tricep/Bicep Foam Rolling
UPPER BODY STRETCHING CIRCUIT:

5-10 reps per side Active Foam Roller Star Stretch
10-15 reps Supine Lying Ys
5-10 reps per side Child’s Pose with Reaches
10-15 reps Suspension Trainer Snow Angels
LOWER BODY ACTIVATION CIRCUIT:

10-20 reps Cervical Extensions
10-20 reps Roller Serratus Anterior Shoulder Extensions
10-20 reps per side Single Arm Lat Pull Downs
10-20 reps per side Single Arm Bent Over Band Flyes
10-20 reps Seated Snow Angels
THE 7S CORE KILLER

STRETCHING:
ACTIVATION:
10-15 reps Band Seesaw
10-15 reps per side Back of Hand Rows
10-15 reps per side Stability Press
WORKOUT:
Complete 7 rounds of the circuit below. You will perform 7 reps of 7 moves. Make sure you challenge yourself
for those 7 reps, even doing weighted pull ups or going up in weight on the deadlift if you can. Especially for
advanced exercisers it is better to hit a weight where you have to do 5 reps, pause 15-20 seconds and finish the
last 2 reps than to easily be able to complete all 7 in a row. You will want to make sure to record weights and
variations of each move used to progress the next time through. Even time yourself to try to beat your time the
next time through while adding weights or using more challenging variations. Just remember, while you want to
challenge yourself, you have to EARN that harder variation or heavier weight!
CIRCUIT:
7 reps Strongest Deadlift (Sumo or Conventional Recommended)
7 reps Pull Ups
7 reps Bench Press
7 reps KB Swings or Band Hip Hinges
7 reps Standing Band Rows
7 reps Standing Overhead Press
7 reps Dip Hold Leg Raises
COOL DOWN
THE 30S CARDIO CIRCUITS

CIRCUIT:
30 seconds Fake Jump Rope
30 seconds Frankenstein
30 seconds Standing Quad Stretch with Reach
30 seconds Downward Dog to Runner’s Lunge
30 seconds per side Mountain Climber Turkish Bridge
30 seconds Bridge to Boat
30 seconds Jumping Jacks
WORKOUT:
Set a timer for 30 second intervals of work and quickly move from exercise to exercise in the circuit without
resting. Regress moves if needed so you can work the entire 30 seconds. For each active rest interval, lower your
intensity while you keep moving. Use this interval to bring your heart rate down a bit. Beginners can even fully
rest if needed during this time. Complete 2-4 rounds through each circuit, resting up to 2 minutes between cir-
cuits. Each week work to complete more reps during the intervals of work than you did the week before or even
add a round if you’re feeling good.
CIRCUIT #1:
30 seconds Scorpion Burpee
30 seconds Down-Down Up Hop
30 seconds Climber Push Up Rolls
30 seconds Leg Lower Figure 8s
30 seconds Rotational Hops “Active Rest”
CIRCUIT #2:
30 seconds Squat Jump Bulldogs
30 seconds Inchworm Mountain Climbers
30 seconds Squat Rotations
30 seconds Single Single Double Knees
30 seconds Rainbow Kicks “Active Rest”
CIRCUIT #3:
30 seconds Double Lunge Burpee
30 seconds Downward Dog Climber Push Up
30 seconds Squat Cross Jacks
30 seconds Hops To Sit Thru
30 seconds Fighter Practice “Active Rest”
COOL DOWN
Two more weeks! You’ve got this!
For these last two weeks, really push those weights. And if you’ve been doing 3 times a week, shoot for a 4th to
finish the 6 weeks strong!
Make sure to record your weights and even continue to build on some of the lifts you’ve become familiar with.
You may also find you slightly lower your calories after weeks 3 and 4; however, you do not want your energy
levels or workouts to suffer!

The 10-7-3-1 Upper Body Tri-Isos And Lower Body The Shoulders, The Metabolic OFF
Lower Body Mini Ladders Sprints Lift+ Arms and Abs Meltdown
Builder Burner
THE 10-7-3-1 LOWER BODY BUILDER

STRETCHING:
5-10 reps per side Runner’s Lunge Flow
ACTIVATION:
15-20 reps Seated Booty Band Abduction
15-20 reps Booty Band Hip Thrusters
15-20 reps Band Y Reverse Hypers
WORKOUT:
Complete 2-4 rounds of the 10-7-3-1 Hip Thrusters, resting 90 seconds to 2 minutes between rounds. Then rest
about 2 minutes before completing 2-4 rounds of the Deadlift. Rest 1-2 minutes between rounds of the
Deadlift, using the variation you feel most comfortable with. Rest 1 minute after completing all rounds of the
deadlift before moving into 2-4 rounds of the triset. Rest only as needed between rounds of the triset. After all
rounds are complete, rest 45-60 seconds and perform 1-3 rounds of the Booty Burner, resting no more than 30
seconds between rounds.
To do the 10-7-3-1, you will perform 10 reps with a weight that challenges you. You will then rest 10 seconds
before performing 7 reps with the same weight. After you complete 7 reps, rest 7 seconds and then perform 3
reps, again using the same weight. Rest 3 seconds after the 3 reps are complete and then perform 1 final rep.
After that final rep, rest 90 seconds to 2 minutes before performing the sequence again. Go up in weight if you
could make it through all 21 reps.
EXERCISE #1:
10-7-3-1 reps Barbell Hip Thrusters
EXERCISE #2:
6-12 reps Deadlift
TRISET:
8-15 reps 1 ¼ Banded Goblet Squat
8-15 reps per side Walking Lunges
8-15 reps per side Bench Side Plank Adductor Lifts
BOOTY BURNER:
15-25 reps per side Bench Straight Leg Kickbacks
15-25 reps per side Extended ROM Side Lying Leg Raises
15-25 reps Glute Bridge with Calf Raise
COOL DOWN
UPPER BODY MINI LADDERS
STRETCHING:
5-10 reps Downward Dog Rotational Flow
ACTIVATION:
8-12 reps Roller Serratus Anterior Shoulder Extensions
8-12 reps per side Single Arm Scapular Push Ups
8-12 reps per side Single Arm Plank Rotations With Knee
WORKOUT:
Complete 2-4 rounds through the 5-4-3-2-1 Single Arm Bench Press, resting 90 seconds to 2 minutes between
rounds. Then rest about 2 minutes and move into the series. Rest 90 seconds to 2 minutes between rounds of
each series. Complete 1-3 rounds through each series. After both series are complete, if you have time and your
goal is fat loss or weight loss, rest 1 minute and perform 3-4 rounds through the Cardio Burner.
To do the 5-4-3-2-1, hold a dumbbell in each hand and set up at the top of a bench press. Then, holding one
weight up, perform 5 reps on one side. On the final rep, hold that weight at the top then do 5 reps on the other
side. Once you complete 5 reps on that second side, move back to the first side for 4 reps. Then again when you
finish hold at the top and perform 4 reps on the second side. Keep alternating sides until the final round when
you do one rep on each side. Then lower both weights and rest.
For the 5-1 Mini Ladder Series, you will start with 5 reps of all three moves. Then go back through performing
4 reps of each. Then 3, 2 and finally 1 rep of each move. Then rest the 90 seconds to 2 minutes. Try not to rest
until you get through the ladder.
EXERCISE:
5-4-3-2-1 reps per side Dumbbell Single Arm Bench Press
SERIES #1:
5-1 reps Pull Ups
5-1 reps per side Seesaw Overhead Press
5-1 reps per side Hanging Knee Circles
SERIES #2:
5-1 reps Push Ups to Dips*
5-1 reps 3-Count Eccentric Bent Over Overhand Rows
5-1 reps per side Turkish Hinges
CARDIO BURNER:
30 seconds Forward/Backward Crawls
30 seconds Farmer’s Carry
30 seconds Crunchy Frogs
COOL DOWN
*One rep is 2 push ups and 2 dips as long as you can maintain proper form
TRI-ISOS AND SPRINTS
WARM UP:
Use the “Full-Body Warm Up” listed in the extended warm ups. You want to at least spend time rolling prior to
the isometrics!
WORKOUT:
Set a timer for 20-30 second intervals of work and move from exercise to exercise in the series. Complete 2-3
rounds through each triset, resting up to 1 minute if needed between rounds. You can even use that time
between rounds to roll if anything feels tight. Rest 1 minute between trisets.
After you complete all of the trisets, you can then include the Sprint Burner if you’re goal is fat loss or weight
loss. Complete 5-10 rounds through the sprints. Sprints can be running, biking, rowing, battle ropes, double
unders, med ball drills, anything that is high intensity for the 20 seconds of work so that you need the 40 seconds
to recover.
TRISET #1:
20-30 seconds per side Single Leg Wall Sit
20-30 seconds Pull Up Holds (top, middle or bottom)
20-30 seconds Plange Plank
TRISET #2:
20-30 seconds Dip Hold
20-30 seconds Bulldog Hold
20-30 seconds per side Crossed-Leg Glute Bridge Hold
TRISET #3:
20-30 seconds Sumo Squat Hold
20-30 seconds Lying Scapular Hold
20-30 seconds per side Dead Bug
SPRINT BURNER:
20 seconds Sprint
40 seconds Rest
COOL DOWN
LOWER BODY LIFT+

STRETCHING:
5-10 reps per side Side to Side Flow
ACTIVATION:
30 seconds Pelvic Tilt Leg Glides
30 seconds per side Bird Dog Slides with Abduction
30 seconds Rocking Chair Squat
WORKOUT:
Complete 2-4 rounds through each circuit, resting no more than 45 seconds between rounds. Rest about 1
minute between circuits. After completing both circuits, rest 1 minute and move into the Cardio Leg Burner.
Complete 2-4 rounds through the burner without resting.
CIRCUIT #1:
10-15 reps per side Bench 2-Way Leg Swings
8-12 reps per side Staggered Stance Squats
10-20 reps Feet-Raised Hip Thrusters
10-20 reps Band Lean Backs
CIRCUIT #2:
10-15 reps Band Squat Jacks
8-12 reps Good Mornings
8-12 reps per side Deficit Curtsy Lunge
10-20 reps Kneeling Hamstring Curls
CARDIO LEG BURNER:

30 seconds Squat Burpees
30 seconds Oblique Twist High Knees
30 seconds Pulse Lunge Skaters
30 seconds Bulldog Side To Side Hops
30 seconds Frog Bridge
COOL DOWN
THE SHOULDERS, ARMS AND ABS BURNER

STRETCHING:
5-10 reps Plank Flow
ACTIVATION:
30 seconds Scapular Wall Hold
30 seconds High Plank with Grips
30 seconds Banana Hold
WORKOUT:
Complete 2-4 rounds through each triset, resting no more than 45 seconds between rounds. Try not to rest
between moves in the triset. Rest about 1 minute between trisets.
TRISET #1:
8-12 reps per side Single Arm Anti-Rotational Row
10-15 reps Curl to Press
10-15 reps Slider Body Saw
TRISET #2:
8-12 reps per side Standing Single Arm Rotational Chest Press
10-15 reps Lying Back Flyes
10-15 reps Pull Over Ab Pulse
TRISET #3:
8-12 reps Chest Supported Dumbbell Rows
10-15 reps Bent Over Band Kickbacks
5-10 reps per side Turkish Rolls
COOL DOWN
THE 10X10 METABOLIC MELTDOWN

CIRCUIT:
5-10 reps per side Crescent to Hamstring Stretch
5-10 reps per side Side to Side Lunges
5-10 reps Squat Push Ups
5-10 reps per side Lying Chest Stretch with Scorpion
5-10 reps per side Plank with Rotational Reach
WORKOUT:
Complete 10 rounds through the circuit below. The only move that is “per side” is the Split Squat Jumps. Time
how long it takes you and rest only as needed. To modify this workout, you can either reduce the number of
rounds, completing just 7 rounds OR you can even set a time cap if you’re short on time and simply complete as
much as you can in 20 minutes.
CIRCUIT:
10 reps Alternating Single Leg Burpees OR Basic Burpee
10 reps Sumo Squat Jumps
10 reps Plank Skiers
10 reps per side Split Squat Jumps
10 reps Push Up Scorpions
10 reps Rotational Row Sit Up
COOL DOWN
YOU GOT THIS!
As you review everything, take time to breathe and process. Starting a new routine can feel overwhelming, but
YOU’VE GOT THIS!
If you’re unsure of what to do at any time, reach out. Post in the group or message me at
cori@redefiningstrength.com.
Just remember that changes can be hard for all of us and that you aren’t alone. Even printing these sheets to
make notes on as you go through the workouts can make you feel more confident in what you’re doing.
And don’t forget to review all of the videos beforehand.
Print those logs to track and progress!
Excited for you to get the lean, strong body you want! All of your hard work and consistency WILL pay off!

The Metabolic Muscle Builder

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The Metabolic Muscle Builder

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REDEFINING STRENGTH

Copyright © 2019 Redefining Strength LLC. All rights reserved worldwide.

If it challenges you, it will change you!

Excited for you to get started! You’re going to rock it!

3 Times Per Week:

4 Times Per Week:

5 Times Per Week:

6 Times Per Week:

3 Times Per Week:

4 Times Per Week:

5 Times Per Week:

6 Times Per Week:

3 Times Per Week:

4 Times Per Week:

5 Times Per Week:

6 Times Per Week:

For Weight Loss:

Calculating Your Calorie Intake:

For Fat Loss:

Calculating Your Calorie Intake:

For Muscle Gaining:

Calculating Your Calorie Intake:

You will want to change ratios after week 3.

Week #1 and #2 Schedule:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

ACTIVATION: The Side Lying Series

CALF AND CORE BURNER:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

Week #3 and #4 Schedule:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

LOWER BODY FOAM ROLLING CIRCUIT:

LOWER BODY STRETCHING CIRCUIT:

LOWER BODY ACTIVATION CIRCUIT:

UPPER BODY FOAM ROLLING CIRCUIT:

UPPER BODY STRETCHING CIRCUIT:

LOWER BODY ACTIVATION CIRCUIT:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

Week #5 and #6 Schedule:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

CARDIO LEG BURNER:

QUICK WARM UP OPTION:

QUICK WARM UP OPTION:

And don’t forget to review all of the videos beforehand.

Print those logs to track and progress!

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