Metabolic Conditioning 6 (Mike Johnson)

Science Behind the Plan:

"Metabolic conditioning creates the most efficient calorie burn," explains Mike. This conditioning-focused plan maximizes energy expenditure and fat loss through strategic high-intensity interval training. The program implements varying work-to-rest ratios to challenge different energy systems and optimize metabolic impact.

6-Week Program:

Week 1-2: Metabolic Foundation

  • Day 1: ~w@d^_ (legs, chest, back, core, arms, shoulders)

  • Tabata protocol: 20 sec work/10 sec rest × 4 rounds

  • 8 reps per exercise per round

  • Total volume: =192 reps per workout

  • Day 2: ~w@d^_ (legs, chest, back, core, arms, shoulders)

  • EMOM (Every Minute On the Minute) for 15 minutes:

    • Rotate through exercises, performing 15 reps each minute

    • Total volume: =225 reps per workout

  • Day 3: ~w@d^_ (legs, chest, back, core, arms, shoulders)

  • AMRAP (As Many Rounds As Possible) for 15 minutes:

    • 10 reps per exercise

    • Total volume: ~240 reps per workout (varies by individual)

  • Weekly volume: =657 reps

Week 3-4: Metabolic Development

  • Day 1: ~w@d^_~ (legs, chest, back, core, arms, shoulders, legs)

  • Tabata protocol: 20 sec work/10 sec rest × 5 rounds

  • 8 reps per exercise per round

  • Total volume: =280 reps per workout

  • Day 2: ~w@d^_~ (legs, chest, back, core, arms, shoulders, legs)

  • EMOM (Every Minute On the Minute) for 18 minutes:

    • Rotate through exercises, performing 12 reps each minute

    • Total volume: =252 reps per workout

  • Day 3: ~w@d^_~ (legs, chest, back, core, arms, shoulders, legs)

  • AMRAP (As Many Rounds As Possible) for 18 minutes:

    • 8 reps per exercise

    • Total volume: ~224 reps per workout (varies by individual)

  • Weekly volume: =686 reps

Week 5-6: Metabolic Mastery

  • Day 1: ~w@d^_~w (legs, chest, back, core, arms, shoulders, legs, chest)

  • Tabata protocol: 20 sec work/10 sec rest × 4 rounds

  • 6 reps per exercise per round (harder variations)

  • Total volume: =192 reps per workout

  • Day 2: ~w@d^_~w (legs, chest, back, core, arms, shoulders, legs, chest)

  • EMOM (Every Minute On the Minute) for 20 minutes:

    • Rotate through exercises, performing 10 reps each minute

    • Total volume: =250 reps per workout

  • Day 3: ~w@d^_~w (legs, chest, back, core, arms, shoulders, legs, chest)

  • AMRAP (As Many Rounds As Possible) for 20 minutes:

    • 6 reps per exercise (harder variations)

    • Total volume: ~192 reps per workout (varies by individual)

  • Weekly volume: =634 reps