Metzner Mode

by

Program Description

•Body Building and Strength Training •Prioritizing Recovery •Prioritizing Form, Control and Intensity to failure

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Nov 27, 2025 03:49
Last Edited
Nov 27, 2025 04:29

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.6%

Triceps

10.2%

Chest

9.4%

Front Delts

8.6%

Calves

8.2%

Glutes

7.3%

Hamstrings

6.5%

Biceps

5.7%

Rear Delts

4.9%

Upper Back

4.9%

Middle Delts

4.1%

Lats

4.1%

Adductors

1.6%

Lower Back

1.6%

Abs

1.6%

Abductors

0.8%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Chest Fly (Machine)

2

-

2A

Incline Chest Press (Machine)

2

-

3

Lat Pulldown (Close Grip)

2

-

4

Deadlift (Barbell)

2

-

Day 1

1

Lateral Raise (Dumbbell)

2

-

2

Reverse Pec Deck

2

-

3

Bicep Curl (Barbell)

2

-

4

Tricep Pushdown (Cable)

2

-

5

Dip (Bodyweight)

1

-

Day 1

1

Chest Fly (Machine)

2

-

2A

Incline Chest Press (Machine)

2

-

3

Lat Pulldown (Close Grip)

2

-

4

Deadlift (Barbell)

2

-

Day 1

1

Lateral Raise (Dumbbell)

2

-

2

Reverse Pec Deck

2

-

3

Bicep Curl (Barbell)

2

-

4

Tricep Pushdown (Cable)

2

-

5

Dip (Bodyweight)

1

-

Day 1

1

Chest Fly (Machine)

2

-

2A

Incline Chest Press (Machine)

2

-

3

Lat Pulldown (Close Grip)

2

-

4

Deadlift (Barbell)

2

-

Day 1

1

Lateral Raise (Dumbbell)

2

-

2

Reverse Pec Deck

2

-

3

Bicep Curl (Barbell)

2

-

4

Tricep Pushdown (Cable)

2

-

5

Dip (Bodyweight)

1

-

Day 1

1

Chest Fly (Machine)

2

-

2A

Incline Chest Press (Machine)

2

-

3

Lat Pulldown (Close Grip)

2

-

4

Deadlift (Barbell)

2

-

Day 1

1

Lateral Raise (Dumbbell)

2

-

2

Reverse Pec Deck

2

-

3

Bicep Curl (Barbell)

2

-

4

Tricep Pushdown (Cable)

2

-

5

Dip (Bodyweight)

1

-

Day 2

1

Leg Extension

2

-

2

Leg Press

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Squat (Barbell)

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Leg Press

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Squat (Barbell)

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Leg Press

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Squat (Barbell)

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Leg Press

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2

-

2

Squat (Barbell)

2

-

3

Standing Calf Raise

2

-

Day 2

1

Leg Extension

2 Sets

-

2

Leg Press

2 Sets

-

3

Standing Calf Raise

2 Sets

-

Day 1

1

Chest Fly (Machine)

2 Sets

-

2A

Incline Chest Press (Machine)

2 Sets

-

3

Lat Pulldown (Close Grip)

2 Sets

-

4

Deadlift (Barbell)

2 Sets

-