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Top 11 Metabolic Muscle Protocols

Top 11 Metabolic Muscle Protocols

 by Funk Roberts, AB and Core Bundle For Fit Pros




I wanted to share with you my top 11 metabolic resistance training formats or protocols.


These are all science-based muscle building protocols that will accelerate ANYONES muscle building and fat loss results. My unique, research and results driven training techniques delivers day after day and month after month…all with using just dumbbells.


My TOP 11 protocols are the framework to accelerating lean muscle growth while getting SHREDDED unlike anything you have used, especially if you are in your late 30s, 40s, 50s, 60s and 70s!


Here are some of my TOP 11 MRT Protocols and I will give you a small peak of what it would look like.


1. Metabolic Supersets – these are super effective, especially when you are targeting 2 agonist or two antagonist muscle groups one after the other

Example set up would be to perform each exercise for 45 seconds of work followed by 15 seconds rest one after the other for 3 rounds straight.

· Dumbbell Floor Chest Press

· Bent Over DB Rows


2. Metabolic Drop Sets – These are the drop sets that you are thinking about. My metabolic drop sets include DBs and Bodyweight. A typical drop set would like this:

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other 2X

· Two Dumbbell Racked Forward Lunge

· Goblet Reverse Lunge

· Bodyweight Stationary Lunge Right

· Bodyweight Stationary Lunge Left


3. AMRAP – As Many Rounds As Possible – This is a great metabolic protocol make popular in the CrossFit community but I LOVE to use these as mini circuit in a full workout

Perform the prescribed reps of the following exercises one after the other for 10 minutes straight striving to complete as many rounds as possible resting when needed

· Gorilla Alternating Rows – 10 reps

· Kneeling Clean to Shoulder Press (5 per side)

· Dumbbell Chest Press to Hip Bridge – 10 reps

· Dead Bug Skull Crushers – 10 reps


4. COMBO Movement Workouts – This is the ultimate in metabolic resistance training because with combination movement your single exercises targets multiple muscle groups maximizing your potential for muscle growth.

Perform each exercise for 40 seconds of work followed by 20 seconds rest one after the other

· DB Forward to Reverse Lunge Curls

· Standing DB W Flyes to Side Lateral Raises

· DB Pulse Goblet Squats to DB Press

· DB Push UP to T-Raise

· Bent Over Row to Shoulder Shrug


5. Giant Sets – Giant sets are brutally tough cause you are working the same muscle group, or body part one after the other with little rest in between. Check out this example of a biceps Giant Set

Perform each exercise for 45 seconds of work followed by 15 seconds rest one after the other

  • Alternating biceps curls
  • Cross body hammer
  • ISO Bicep Curl Pulses
  • Single Dumbbell Curls

6. TriSets – I love using tri sets are because I can set them up to work bodyparts, movement patterns or muscle groups. Like these

Workout 1

Upper Body exercise

Lower Body exercise

Ab exercise

Workout 2

Push exercise

Pull exercise

Lower exercise

Workout 3

Squat exercise

Lunge exercise

Ham exercise


Here are my other 5 favorite Metabolic Protocols

7. Upper-Lower Body Circuits

8. Total Body No Repeater Workouts

9. Unilateral Training

10. Dumbbell HIIT

11. EMOM


Check out Funk’s programs for Fit Pros here:

Ab and Core Bundle for Fit Pros20 Done for You COMPLETE Workout PROGRAMS!

 HIIT Bundle

Trainer Bundle 2.0


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