Option 1
With the absolute most minimal time you could train just once a week with metabolic workouts after the main workouts (you could place the workouts any days really, ideally just 2 days apart):
M: off
T: Workout 1 + Metabolic
W: off
Th: off
F: Workout 2 + Metabolic
S: off
Su: off
Option 2
For best results, I would recommend resistance workouts ideally 3 times a week. This is another sample if you only had 3 days a week to train:
M:Workout 1 + Metabolic
T:
W:Workout 2 + Metabolic
Th:
F: Workout 1 + Metabolic
S:
Su:
(Then the following week start with Workout 2 and alternate the same, etc)
Option 3
I would say this is my wife’s most common split:
M:Workout 1
T: Metabolic
W:Workout 2
Th: Metabolic
F: Workout 1
S: Metabolic
Su: off
(She generally just feels better when she does something, and IMO the metabolic work helps with recover, so this is not over training. Sometimes it’s just one time through the metabolic workout which takes her 10ish minutes, if she has more time, she’ll go through it 2-3 times)
Option 4
If your recovery is awesome you could do this as well:
M:Workout 1
T: Workout 2
W:Metabolic
Th: Workout 1
F: Workout 2
S: Metabolic
Su: Metabolic
*Again, the days of the week are just an example, feel free to shift the days, or even just follow and “every other day” rotation on the workouts. Just knowing workouts will always fall on different days of the week.
**The big takeaway is there is no 100% right or wrong way to structure your split. Be sure you watch the “Start here” videos first to expand on this. But for example, there were a few weeks that I just alternated Workout 1 and Workout 2 back and forth with no off days for as many as 6-8 days straight with my wife. But this was in the very beginning when some of the exercises were with little to no weight, and NOWHERE NEAR failure. So there was not as much recovery required. Basically the more intense the sessions, the more recovery would be needed. There is no way I could do that again with my wife with how she is lifting now. Take home: listen to your body.

CPrep

A1 banded rack deadlifts – 1 set, 8-10 reps, 3 minutes rest before working set

B1 chest supported rows – 2 sets, 6-12 reps, 2 minutes rest before working sets

C1 wide grip t-bar row – 2 sets, 6-12 reps, 2 minutes rest before working sets

D1 flat DB shrugs – 20 reps
D2 farmers walk – 50 yards(ish)
1 set*

E1 incline DB shrugs – 20 reps
E2 farmers walk – 50 yards(ish)
1 set*

F1 seated DB shrugs – 20 reps
F2 farmers walk – 50 yards(ish)
1 set*

*1 minute rest between supersets

***all sets listed are working sets. Always take as many warmup sets as needed.

CPrep

A1 machine row – 2 sets, 6-12 reps, 2 minutes rest before working sets

B1 machine pull down – 6-12 reps
B2 machine chest press – 6-12 reps
2 sets, 2 minutes rest between superset

C1 tbar row (wide grip) – 2 sets*, 8-20+ reps
2 sets, 90 seconds rest between sets
***last set 3 drop sets for 20+ reps total

All sets listed are working sets. Always take as many warmup sets as needed.

A1 Kettlebell swings – 30 reps
A2 Hanging abs – 8-10 reps
A3 Spin bike – 30 seconds
45 seconds rest

B1 Kettlebell swings – 30 reps
B2 Pad crunches – 8-10 reps
B3 Spin bike – 30 seconds
45 seconds rest

C1 Kettlebell swings – 30 reps
C2 Standing calves – 20+ reps
C3 Spin bike – 30 seconds
45 seconds rest

CPrep

A1 deadlifts (conventional or sumo) – 6-8 reps
3-5 sets, 90 seconds between sets

B1 Bridges – 10-12 reps
B2 Chins – 5-8 reps
3-5 sets, 1 minute rest between rounds

C1 walking lunges – 30-40 total steps
C2 DB rows – 10-12 rows
*C3 incline DB curls – 8-20 reps
3 sets, 1 minute rest between rounds
*only on the 3rd round do I add one set of the incline curl to finish. Add 1-2 drop sets, totaling close to 20 reps

D1 banded Bridges – 20 reps
D2 banded squats – 20 reps
D3 banded abductors – 20 reps
1-3 sets, 30 seconds rest between rounds

A personal note from Carole aka Ms Hypertrophy Coach

Diet:

First thing water then and 1 cup black coffee(the bean coffee company organic pumpkin spice ?) around 7am

Meal 1: 2-4oz red meat w/ grass fed butter, or scrambled pastured eggs. Also sometimes I have veggies and/or berries with this meal but not every day. And sometimes this meal gets skipped or eaten a little later in the morning.

Meal 2: usually 1130ish 2-4oz lean meat, veggies, and fat. Usually Nut butter, nuts, or grassfed butter (for veggies) as the fat.

Meal 3 dinner5/530: 2-4oz lean meat, no fat, veggies (light mist of evoo or avo oil if roasting veggies)

Meal 4 usually around 830ish:
3-4 oz lean meat, veggies no fat. Or egg white omelet with veggies(light mist of oil if cooking inlet – but I cook on very low heat in ceramic non-stick pan so not much is needed). And Fiber/greens frozen dessert treat!

*Fat in meals 10g or less
*I use bone broth or water to cook and/or reheat meat a lot of the time if not using fat with the meal
*usually 1 cheat meal a week
*I say 2-4 oz meat because sometimes I just don’t feel like eating that much protein.

——————

On a training day:
Intra workout:
3 scoops Thorne amino complex
1 scoop leucine
1 scoop electrolytes
1 scoop creatine

Post work out:
1 theanine
3g taurine (3 if them)
2 magnesium glycenate
1 magnesium L-threonate

I have vegan protein shake (metagenics chocolate) and 30g carbs post work out. This is between meal 2 and 3, around 2pm Usually have Nature’s Path Organic Chocolare Koala Crisp Cereal, or One Degree Organic Sprouted Ancient Maze Flakes.

——————

A little background since getting back to working out after baby #3:

I know Joe has mentioned my 3rd pregnancy was the most difficult for me, but for those new to following him – I felt very sick (nausea 24/7 and puking usually once a day) and extremely fatigued for the vast majority of this pregnancy. I basically was unable to work out. I was able to control my weight pretty well with eating how I normally do and trying very hard not to over indulge with carbs, treats, etc… but I did eat more carbs than I usually do as this was the only thing that was somewhat tolerable when I felt really sick.

I actually gained the least amount of weight with this pregnancy, but unfortunately had to start over with working out because I lost so much muscle! And everything has not bounced back as quickly as it had the first two pregnancies! My abs are soooo soooo weak, lack of mind/muscle connection, and things like my knees are now bothering me when I never had discomfort there before, and just overall feeling weak and fatigued. But things are definitely getting better and improving, slowly, but surely!!

——————

Regarding how I eat:

I don’t weigh or track every macro, this is general outline of how I try to eat daily, but I don’t follow this perfectly! I try to make meals that follow this as flavorful and tasty as possible! I love working out because it’s fun for me, and I like improving how my body looks, and investing in my health! But I also LOVE, seriously LOVE to eat (and cook)! Joe likes to tell everyone that I have a little fat girl living inside of me; and honestly I could and would eat just as much or more than Joe, so I have to use great self control not too! I am still breastfeeding my 8mo old baby girl so that makes my appetite even more ravenous! Any breastfeeding moms know what I’m talking about…. you know when you eat a full meal and still feel starving ??‍♀ Where I sometimes stray off track with this diet is nuts or nut butter as a snack between meals as I’m so damn hungry all the time, and nuts help satiate my hunger a bit! Or sometimes at dinner I really want red meat or eggs,or when we go to family events or out to dinner this doesn’t always get followed perfectly. But overall I’m happy with the progress I have been making – I am below my pre- pregnancy weight and still making progress and getting stronger with my workouts!

I’ll post some meals I make frequently in the cooking section soon!

———
Vitamins:
-fish oil
-probiotic
-greens powder
-vita C
-garlic
-Calcium/magnesium
-curcumin
-prenatal (this replaces with Multi when not pregnant/breastfeeding
-D3
—zinc
-resveratrol
-cranberry
-glutamine

Top “Health” supplement brand recommendations:
-Metagenics
-Thorne
-Designs for Health
-Poliquin

For more information on supplements see the previous video “Every Supplement I take” here

[video-skip-position text=”Start”]
Wrist cuffs

[video-skip-position minute=”1″ second=”01″]
I‘m 56, 20-25% fat (obliques visible, six pack not…), no PED‘s

So I should first cut?
If so, down to what percentage (or visual “landmarks”) in my age, before going for hypertrophy?

Would you still suggest push/pull/legs/rest, or something like total body workouts (1 exercise per bodypart) every other day?

Diet Planer: carbs from veggies/greens do not count? (Because otherwise how am I supposed to get 5 meals with 0 carbs on rest days?)

[video-skip-position minute=”3″ second=”43″]
Really appreciate all your time and effort… Best 135 bucks I ever spent (bloody Canadian exchange rate..). Just a question about muscle contracting asymmetry. My biggest issue is pecs and legs. I am able to contact my pecs hard on both sides but they contract hard in different areas. I am careful when I’m pressing that my shoulders are depressed and retracted and I am able to get a really good chest workout in. However, when I’m sore, my left is much more sore than my right and they are sore in different areas from side to side. To go along with this, there is quite a noticeable size difference. I did have a posterior labral reconstruction in my left shoulder which robs me off about 15-20 degrees of external rotation. Do you think the reconstruction is part of the prob or is this type of thing usually more neurological?
A second hopefully simple question. Could you touch on common reasons for body fat refusing to drop despite a 10% deficit, working “hard” in the gym (chiding to my definition anyway haha) and cardio 3x wet week? I’m using the macros from the diet planner here. Does 7 lbs up to end of week 3, then jumped 4 to week 6. Yes like my body refuses to go below 220!

[video-skip-position minute=”9″ second=”02″]
Can you talk about how you go about setting your macros when bulking and cutting – like the baseline of protein and fat you start at specifically

[video-skip-position minute=”14″ second=”16″]
For upper back days, what are your thoughts on replacing the conventional deadlift/rack pulls with the trap bar deadlift. I’ve always liked it better due to less stress on the lower back and because I can load more weight. I’m wondering if the upper back/traps development would suffer from it.

[video-skip-position minute=”16″ second=”42″]
I was wondering if any sweeteners like Sucralose and Aspartame that are in zero calorie drinks and syrups, if they spike insulin? I substitute maple syrups, coffee syrups and a lot of drinks for the zero calorie version and just thought I’d ask if it even mattered besides the macros and calories of the regular compared to the zero calorie.

[video-skip-position minute=”20″ second=”20″]
Just wondering what your opinion is on using the ShoulderRok pre training and/or on off days. My main concern is it likely to cause a problem because of the momentum and complexity of the movement plus the range of motion needed is possibly outside of my active range. I have one that someone gave me as a gift because I have had shoulder problems in the past and they thought it might help me. The shoulder problems/pain has been minimized greatly mainly by strengthening my upper back and most importantly finding the exercises that fit my body instead of forcing my body into exercises that go outside my active ROM like the overhead press. Thanks in advance for your input or if the is too individual or out of your wheelhouse I totally understand.

[video-skip-position minute=”21″ second=”58″]
My split is
Push
Pull
Lower
Delts (weakness)
Off
Repeat
My question is, can I substitute other push or pull workouts from your workout section, or is it important that I for the 6 weeks do the same workouts that the program builder put together?

[video-skip-position minute=”24″ second=”10″]
Thanks on the reply regarding volume as an enchanced lifter. Follow up to that. Do u reckon if i do a split like the one u gave to Hunter i could be able to do both AM/PM sessions with it? Meaning doing back thickness in the AM and then arms/hams in the PM. Or is that gonna catch up to me when i dont have the extra 24 hours of recovery between first back day and 2nd. If the answer is “depends on your recovery”, then how do i know if im recovered enough to do that? is it like if im not sore and mentally up for it well then im good to go or how do u know whethere or not you’re recovered enough?

With regards to hunters split i can see which/when exercises he is doing. Usually when you put up videos u put a description looking like this:
B1 Seated leg curls – 8-10 reps, 3 sets, 2 minutes rest between sets
Any chance that u could list it for each workout that hunter is doing aswell? or instruct him in doing so, if that’s how you’re gonna do it. It would be extremely helpful since im having a hardtime figuring out what rep ranges he is doing on chest day for an example. The videos are extremely entertaining but imo missing that last bit to be as educational as possible

[video-skip-position minute=”30″ second=”09″]
Hey, Joe. I’m about to start a “cut” phase…and I’m going to incorporate fat burners during my dieting/cycling calories downward/carb cycling.. Double Tap and Silencer from RedCon1. When would be the best and worst times to utilize them?

[video-skip-position minute=”34″ second=”47″]
i forgot to ask while talking about hunters split aswell. Usually when you create a workout it contains activations, a few main exercises and some vHIT.. I like how the workouts have the meat and potato stuff and the metabolik pump. The workouts that u created for hunter doesnt have that? is that because of the inflammation he currently have in his shoulder?

[video-skip-position minute=”36″ second=”30″]
Previously you have mentioned that for quads you usually focus your training on the fully lengthened and mid ranges of the movements with the exception of leg extensions, where you train the fully shortened position as well. Does that mean that on a machine like the Prime leg extension (where you can adjust which part should be the most challanging) you select the end range (shortened range) to be the heaviest? Or you still keep the lengthened range the heaviest and only fully extend the knee as an added bonus?

[video-skip-position minute=”38″ second=”19″]
How much sleep is enough, and can you sleep too much/too long?

[video-skip-position minute=”39″ second=”26″]
Currently tweaking my program, I am looking for a good rowing motion to target the Lats, my gym has shitty machines overall (like upward pendulum type of nonsense etc…) and I was thinking about integrating a one arm row with a landmine to benefit from the improved profile over a standard DB Row
Do you have any ideas on how to setup something to get something to brace on?

[video-skip-position minute=”41″ second=”12″]
Work has been extra demanding lately and it is taking me 4-5 days to recover from workouts. On those days, would you recommend going to the gym for any reason? Perhaps just anabolic, relaxing walks, increase calories? Thanks

[video-skip-position minute=”42″ second=”39″]
Where do you stand on feeder sets the day after your workout. For example i do my full back workout on monday, then next day i do something like 4 sets of 25 with 2 dumbell row. Can this training style help u speed up recovery and increase your muscle growth, symetry.

[video-skip-position minute=”45″ second=”45″]
You mentioned that your mum has RA but trains with it. Does your mother have a website or somewhere I could reach her regarding how to handle RA as I have it too but I refuse to take “normal” medication cause of all the side effects I get from them.
And also you talked about anti-inflammatories being not good. I take them as supplements for the same issue. Even those can interfere?
The order of the workout days what the planner gives are they interchangeable? So push-pull-lower to push-lower-pull for example?

[video-skip-position minute=”47″ second=”10″]
is there a reason to not band front squats ? I ask because I’ve not seen you band that particular exercise and am doing so at the moment due to not having access to a safety bar.

[video-skip-position minute=”47″ second=”58″]
do you hace a recommendation for breathing during exercise considering CO2 elimination, oxygen saturation curve, VO2 max/respiratory compensation point and especially mouth vs nose breathing.

[video-skip-position text=”Start”]
What do u think about anavar for losing some fat and get shape?
I am taking 20mg am pre workout and 10mg pm.
I am taking legalon as well 150mg×3 times
What do think? my objective is drop my bed from 22% to 16% although i am struggling to lose fat even with regular diet and workout including ardio

[video-skip-position minute=”11″ second=”25″]
When you’re training Dave, it seems like you always have a lot more volume (5 sets for some exercises) compared to like Hunter and for yourself. What is the reason for that?

[video-skip-position minute=”14″ second=”06″]
another question regarding accommodating resistance. According to Dr. Jacob Wilson you should periodize the use of bands/chains in order to maximize hypertrophy any thoughts on that?

[video-skip-position minute=”23″ second=”57″]
post workout, would you recommend a protein shake immediately, and then maybe an hour or two later a meal with antioxidants and greens? also, when would taurine and creatine be implemented

[video-skip-position minute=”25″ second=”35″]
I notice in your Swiss bar press you keep a ~75 degree position vs a strict 90 degrees. Is this cue done with the purpose of keeping tension on the anterior delt throughout the movement?

[video-skip-position minute=”27″ second=”20″]
Looking for some nutrition advice. I’m in the Marine Corps and my new platoon has training every morning. These are usually some kind of distance run, swim, or circuit course of some kind (I never eat anything before these group sessions). Then I do my own training during my lunch break but I’ve been having a hard time getting my nutrition right on this new schedule. My schedule looks like this:

6:00-7:00 platoon workout

7:30-11:00 work

11:00-1:00 weight training

Based on your advice, about a year ago I started doing a low-zero carb/high fat/moderate-high protein meal for breakfast which was also my preworkout meal. It was an adjustment but once I started doing it I realized how much better my training was doing that.

My questions are:

1. How would you recommend setting up my nutrition on this schedule?

2. Would you still recommend a zero carb/high fat preworkout meal even though I’ve already done one training session earlier in the day?

3. If you recommend having carbs between the two sessions do you still think I should have a high-glycemic carb drink after my weight training (I currently use Vitargo)?

[video-skip-position minute=”30″ second=”20″]
I tend to struggle with pull workouts…
as the pull ups and pulldown tend to start to give me issue on my left elbow and I feel some sort of golfer elbow developing….
I tried different grips positions… but still painful
I started with the pull ups and I am now on pull down with lighter weight as time go to stay away from the pain I also had to drop the weight on biceps exercises …
I have been concentrating on alignment and really tried to work on mind/ muscle connections…
Is there any pull exercises better or easier on golfer elbows?
And same for biceps exercises?

[video-skip-position minute=”32″ second=”48″]
Any suggestions for lower back stiffness and pain? It takes forever for me to get loose from stretching my hamstrings

[video-skip-position minute=”34″ second=”37″]
I’ve been training for about 4.5 years now, but I really started focusing on just lifting in the past year since I was a wrestler and losing a considerable amount of weight with very dumb ways made it hard to build any appreciable muscle. Now that I’m starting to get into it, I feel like I have the training portion really dialed in. I could get better sleep but I know how to do that, so that isn’t my issue. My biggest issue is diet. I know very little about what to eat and a lot of the terms that go along with getting the best results which gets me confused. I know there’s things like inflammation, GI tract health, and whether I should eat white meat or dark meat, and if I can eat fruit or not and a lot of other things. I’m not exactly sure what it all means and if I should even be worried. I’m wondering if there was a way you could make a template that puts people in a category of if they should gain weight or lose weight and explain what foods I should avoid or eat more of. I hope that explains my dilemma a bit better. I guess an easier way to say it is that I would like to get as big and as strong as humanly possible and I feel like the main thing holding me back is my diet. If there is a way you can explain my ridiculously long question with a good answer it would be much appreciated, thank you!

[video-skip-position minute=”38″ second=”57″]
How should you optimally progress DB preacher curl? It fells like there is a limit to how much you can progress weight, curling anything above 60 lbs-ish seems unrealistic for most people, plus each increment on many DBs makes for a significant increase in load.

[video-skip-position minute=”43″ second=”35″]
I have different lower back issues with herniated and ruptured discs in the lumbar area. I have been starting to incorporate dead lifts and rack pulls top strengthen the area. on rack pulls if the rack is set below my knee there I can work that area but not enough load to tax my upper back. what would your thoughts be on doing 2 working sets with the rank set at the top of the knee where I can work heavier without pain then two sets with the rack below the knee for strengthening around the weakness? if that is to specific completely understand and thank you.