Section 03 — Exercise & Movement · Program 2 of 6
The Metabolic Accelerator Program
Built for members who have completed the Foundation Program or who already have a basic fitness base. This program combines strategic resistance training with metabolic conditioning circuits to accelerate fat loss, improve cardiovascular health, and amplify the calorie-burning effects of GLP therapy. Weeks 6–16.
Home Weekly Schedule — Metabolic Accelerator
| Day | Session | Duration | Focus |
|---|---|---|---|
| Monday | Strength A — Lower Body & Glutes | 40 min | Compound lower body, progressive overload |
| Tuesday | Metabolic Circuit 1 — AMRAP | 25–30 min | Fat burning, cardiovascular acceleration |
| Wednesday | Strength B — Upper Body & Core | 40 min | Push, pull, and core stability |
| Thursday | Active Recovery — Walk 30 min + stretch | 30–35 min | Flush soreness, maintain mobility |
| Friday | Strength C — Full Body Compound | 40 min | Multi-joint movements, total body stimulus |
| Saturday | Metabolic Circuit 2 — HIIT Intervals | 20–25 min | High-intensity short intervals, max calorie burn |
| Sunday | Full Rest | — | Mandatory recovery — do not skip |
Strength A — Lower Body & Glutes (Home)
Bulgarian Split Squat
4 sets × 8–10 each leg
Rear foot elevated on chair or couch. Front leg drives the movement. Most effective single-leg home exercise available.
Romanian Deadlift (band)
3 sets × 12 reps
Band under feet, hinge at hips. Feel hamstrings stretch. Drive hips forward to return. Hamstring and glute focus.
Sumo Squat + Pulse
3 sets × 12 + 8 pulse
Wide stance, toes out 45°. Full squat then 8 small pulses at bottom. Inner thigh and glute activation.
Lateral Band Walk
3 sets × 15 steps each way
Band above knees, slight squat position. Step laterally, maintain band tension. Glute medius and hip stability.
Single-Leg Glute Bridge
3 sets × 10 each side
One leg extended, drive hip up through planted heel. Maximum glute isolation. Keep hips level throughout.
Wall Sit Hold
3 sets × 45–60 sec
Quad endurance finisher. Thighs parallel. Add band above knees for added hip activation.
Strength B — Upper Body & Core (Home)
Push-Up Progressions
4 sets × 10–15 reps
Wk 6–8: standard. Wk 9–12: decline feet elevated. Wk 13–16: archer push-ups. Progressive chest development throughout.
Resistance Band Pull-Apart
3 sets × 15 reps
Arms extended, pull band apart to chest. Rear deltoid and rhomboid — critical for posture correction.
Band Bent-Over Row
4 sets × 12 reps
Band under feet, hinge forward 45°, pull to lower chest. Squeeze shoulder blades. Upper back and biceps.
Pike Push-Up
3 sets × 8–10 reps
Hips high, inverted V position. Lower head toward floor, press up. Shoulder press movement — deltoid focus.
Hollow Body Hold
3 sets × 30–45 sec
Arms overhead, legs extended and raised. Press low back to floor. Most effective core tension exercise at home.
Bicycle Crunch
3 sets × 20 alternating
Slow and controlled — elbow to opposite knee with full rotation. Feel the oblique at peak. Never rush.
Metabolic Circuit 1 — AMRAP (Home · 20 Min)
Set a 20-minute timer. Complete as many full rounds as possible with minimal rest between exercises. Rest 60–90 seconds between rounds. Record your rounds each session to track progress.
Jump Squat (or Step Squat)
10 reps
Full squat, explode up, land softly. If joint-sensitive, step out instead — same metabolic effect, zero impact.
Push-Ups
8 reps
Full range, chest to floor. Modify on knees if needed. Never sacrifice range for speed.
Reverse Lunges
10 reps each leg
Alternating. Full range, rear knee toward floor. Controlled on the way down.
Mountain Climbers
20 reps (10 each)
Hands under shoulders, drive knees alternately. Keep hips level — resist the urge to pike up.
Glute Bridge Hold
20 seconds
Hold at top. Squeeze glutes maximally. Core fully braced. Do not let hips drop.
Plank to Down Dog
8 reps
From plank, push hips to inverted V, return. Shoulder and core mobility under accumulated fatigue.
Metabolic Circuit 2 — HIIT Intervals (Home)
4 rounds of 5 exercises. 40 seconds effort, 20 seconds rest between each. 90 seconds rest between rounds. Total approximately 22 minutes.
High Knees (or March in Place)
40 sec
Pump arms, drive knees to hip height. Beginners march. Advanced: sprint in place at maximum effort.
Squat to Overhead Press (band)
40 sec
Squat down, press band overhead as you stand. Total body compound — lower and upper simultaneously.
Lateral Shuffle
40 sec
3 shuffle steps right, 3 left. Stay low throughout. Hip and knee stability with cardiovascular demand.
Push-Up to T-Rotation
40 sec
Push-up, rotate to side plank, alternate sides. Chest, oblique, and shoulder — three in one movement.
Burpee (or Squat Thrust)
40 sec
Full burpee for advanced. Modified: squat, step feet to plank, step in, stand. Maximum calorie burn per movement.
Gym Weekly Schedule — Metabolic Accelerator
| Day | Session | Duration | Equipment |
|---|---|---|---|
| Monday | Lower Body Strength — Compound Free Weights + Machines | 45 min | Dumbbells, leg press, cable |
| Tuesday | Cardio Intervals — Treadmill Incline or Bike | 25 min | Treadmill or stationary bike |
| Wednesday | Upper Body Strength — Push/Pull Split | 45 min | Dumbbells, cables, machines |
| Thursday | Active Recovery — Elliptical + Foam Roll | 25 min | Elliptical low resistance + mat |
| Friday | Full Body Strength — Dumbbell & Cable Focus | 45 min | Dumbbells, cables, core area |
| Saturday | Metabolic Cardio Circuit — Gym Floor | 25–30 min | Open floor, dumbbells |
| Sunday | Full Rest | — | — |
Lower Body Strength — Gym (Monday)
Goblet Squat
4 sets × 10–12 reps
Dumbbell at chest, feet slightly wider than shoulder-width. Deep squat, elbows inside knees at bottom. Best single-dumbbell compound leg exercise.
Romanian Deadlift (dumbbells)
4 sets × 10 reps
Hinge at hips, lower along legs. Feel hamstring stretch. Drive hips forward to stand. Posterior chain builder.
Leg Press — Wide Stance
3 sets × 12–15 reps
Wider foot placement emphasizes glutes and inner thighs. Full range — do not lock knees at top.
Walking Lunges (dumbbells)
3 sets × 10 each leg
Long stride, rear knee almost to floor. Challenges balance and hip flexor stability unlike any machine.
Hip Thrust (bench + dumbbell)
3 sets × 12 reps
Upper back on bench, dumbbell on hips. Drive hips up, squeeze glutes maximally at top. Single best gym glute exercise.
Cable Pull-Through
3 sets × 15 reps
Rope at low cable, hinge forward, rope between legs. Drive hips forward to stand. Hamstring and glute with lower fatigue than deadlift.
Upper Body Push/Pull — Gym (Wednesday)
Dumbbell Bench Press
4 sets × 10 reps
Elbows at 45° angle. Press up and slightly in. Better chest activation than barbell for most members.
Dumbbell Bent-Over Row
4 sets × 10 each arm
One arm on bench, row to hip. Elbow drives back, not out. Upper back and lat development.
Incline Dumbbell Press
3 sets × 10 reps
Bench at 30–45°. Upper chest development — often undertrained but visually impactful.
Cable Face Pull
3 sets × 15 reps
Rope at eye level, pull to face, externally rotate at top. Best exercise for shoulder health and posture. Non-negotiable.
Dumbbell Lateral Raise
3 sets × 12 reps
Raise to shoulder height. Do not shrug. Use lighter weight than you think — strict form is everything here.
Bicep Curl + Tricep Pushdown (superset)
3 sets × 12 each
No rest between opposing muscles. Saves time and increases metabolic demand simultaneously.
Treadmill Interval Protocol — Cardio Tuesday
| Interval | Speed | Incline | Duration | Effort Level |
|---|---|---|---|---|
| Warm-up | 2.5–3.0 mph | 1% | 5 min | Easy walk |
| Work Intervals 1–5 | 3.5–4.0 mph | 6–8% | 2 min each | Moderate-hard |
| Recovery 1–5 | 2.5 mph | 1% | 1 min each | Easy recovery walk |
| Cool-down | 2.0–2.5 mph | 0% | 4 min | Easy walk out |