week 5-day metabolic

M E TA B O L I C 5 D AY O V E R D R I V E

Vince Delmonte www.YourSixPackQuest.com 2008.All rights reserved.

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www.YourSixPackQuest.com



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Training Guidelines

Always begin with a 5-10 minute cardio warm up or 5-10 minutes of dynamic stretching to warm up.

Focus on controlled technique and full range of motion for first few weeks.

Progress to faster cadences for each exercise. Your goal is to lift explosively but not at the expense of a controlled rhythm. You are not lifting slowly but you are not lift-ing recklessly with momentum.

Increase the loads by pyramiding your weights heavier only when you have estab-lished and mastered your technique with a full range of motion and have found your personal rhythm for the best experience and intensity.

To summarize, increase the intensity and experience of the workout with controlled technique, then greater range of motion, then increased speed of movements and then added resistance.

Begin with the higher rep ranges and lighter weights and progress towards the lower rep ranges and heavier weights as the weeks roll. Dont be afraid to listen to your instincts if your body is telling you to push some heavier weights and work in the lower rep ranges. If the experience of intensity begins to sacrifice then go right back into the higher rep ranges. Listen to your body and keep the program alive.

Start on the lower end of the set recommendations and add one extra set each week and again, dont be afraid to listen to your body if you feel you can accomplish an extra set ahead of schedule without sacrificing intensity. For complete beginners, its okay if you only start with one set of each exercise.

Your goal is to start with a maximum of 90 second rest and work your way down to 30-45 second rest, between each set, for the entire workout. No matter what your fit-ness level is, even as you progress, you should be sucking for air throughout the entire workout. The only difference, as you progress, will be your ability to tolerate the oxygen debt better.

To summarize, proper training progression is based on improving strength and condi-tioning. Your results will be reflected based on your ability to train with heavier loads in greater fatigued states.

Progress is the name of the game. Start the workouts at a comfortable pace and focus on getting into the hurt box more and more each workout. As long as youre get-ting faster, stronger and more conditioned each workout then your body will adapt and improve its work capacity.



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The 5 day program is ideal for anyone who has completed the 3 and 4 day program and anyone of any age who has trained more than four years seriously.

Rotate the 5 workouts around three days on, one day off, two days on, repeat.

Always start with fewer sets, less speed, less weight, less combos and more rest and aim to complete the entire 5 day program at the max sets, max speed, max weights and all combos.

Feel free to substitute an exercise for a similar one based on your equipment availabil-ity by using the Virtual Trainer.

Dont worry about how long this workout takes to complete. Record your start-to-finish time for each workout and make sure you are workouts are being completed quicker from week to week if you want to focus more on conditioning versus strength. If your goal is to focus on getting stronger then take longer rest periods and lengthen out the workout a bit.

It is okay to move some of the combos around to keep the program alive and de-pending on the equipment availability in your gym.

Stay on this program for 16 weeks or longer. This is almost the exact program I used year round and still get tremendous results.

Drink at least 2 litres of water throughout each of these workouts.

Special Thanks: The 5 Day Overdrive program has been strongly inspired by perhaps the worlds best fitness coach, Scott Abel, who I consider the smartest fitness coach on the planet and one of my mentors.

I would like to give credit to Scott for influencing the Active Recovery days (he calls them unloading days in his MET program) on Chest and Back day. I restructured the training days by putting Shoulders at the start of the week because I feel this is the most important muscle group (if I had to pick one) and Arm day on day 2 because its my lag-ging body part (as it is for most) so they get attention early on in the week while youre fresh.

For more information on Scotts Metabolic Enhancement Training, please visit http://www.ScottAbel.com and check out his other incredible programs too. Once you max out the benefits of my 5 Day Overdrive program, Scotts 5 Day MET program is your next challenge - he puts in a lot of unique and killer combos that I felt were too ad-vanced for this program and will be an excellent progression from my modified version of his MET program.



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YOUR SIX PACK QUEST5 Day Metabolic Overdrive Program

Day 1Shoulders/Rotation

Combo #1 Sets Reps 1- Arm DB Snatches 4-5 4-6 or 6-8 or 8-10 Wood Chops (cables) 4 8-12 or 15-20

Combo #2Seated DB Shoulder Press 4-5 4-6 or 6-8 or 8-10DB Squat with Rotational Twist 4 8-12 or 15-20

Combo #3Rear Delt Machine Flys 3-4 4-6 or 6-8 or 8-10Chops (plate) 3-4 8-12 or 15-20

Combo #4Seated DB Arnold Presses 3 4-6 or 6-8 or 8-10Full Contact Twists 2-3 8-12 or 15-20

Combo #5Squat with Side DB Lateral Raise 3 4-6 or 6-8 or 8-10

Combo #6Barbell Shrugs 3-4 6-8 or 8-10 or 10-12 DB Shrugs 3-4 8-12 or 15-20



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Day 2Arms/Core

Combo #1 Sets Reps Barbell Curl 4-5 4-6 or 6-8 or 8-10 Decline Tricep Extension 4-5 4-6 or 6-8 or 8-10Incline or Hanging Hip Raise 4 8-12 or 12-20

Combo #2DB Preacher Curl 4-5 4-6 or 6-8 or 8-10Bench Dip (or Lever Pushdown) 4-5 4-6 or 6-8 or 8-10Ab- Knee Ups 4 8-12 or 12-20

Combo #3Incline DB Hammer Curl 3-4 4-6 or 6-8 or 8-10Tricep Pushdown 3-4 4-6 or 6-8 or 8-10Standing Cable Side Bend 3 8-12 or 12-20

Combo #4Concentration Curls 3 4-6 or 6-8 or 8-10DB Seated Overhead Tri Extension 3 4-6 or 6-8 or 8-10Cable Kneeling Crunch 3 8-12 or 12-20



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Day 3Legs

Combo #1 Sets Reps 45 Degree Leg Press 4-5 4-6 or 6-8 or 8-10 Supine Calf Raise 4-5 6-8 or 8-12

Combo #2Single Leg Hack Squat 4-5 4-6 or 6-8 or 8-10Standing Calf Raise 4-5 6-8 or 8-12

Combo #3DB Bulgarian Split Squat 3-4 4-6 or 6-8 or 8-10Single Leg RDL with DB 3-4 4-6 or 6-8 or 8-10

Combo #4One Leg Box Step Up 3 4-6 or 6-8 or 8-10Single Leg Leg Extension 3 4-6 or 6-8 or 8-10

Combo #5One Leg Squat/Deadlift 3 4-6 or 6-8 or 8-10Single Leg Leg Curl 3 4-6 or 6-8 or 8-10



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Day 4Chest (Active Recovery on Quads)

Combo #1 Sets Reps Incline DB Chest Press (palms in) 4-5 4-6 or 6-8 or 8-10 BOSU Ball Bodyweight Squat 4-5 12-15 or 15-25

Combo #2DB Chest Fly (palms forward) 4-5 4-6 or 6-8 or 8-10Forward Lunge (cross over) 4-5 12-15 or 15-25

Combo #3Machine Incline Chest Press 3-4 4-6 or 6-8 or 8-10Forward Lunge (plus leg lift) 3-4 12-15 or 15-25

Combo #4DB Bench Press 3 4-6 or 6-8 or 8-10Stationary Lateral Lunges 3 12-15 or 15-25

Combo #6Standing Cable Chest Fly 3 4-6 or 6-8 or 8-10Front Leg Swings 3 12-15 or 15-25



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Day 5Back (Active Recovery on Hips)

Combo #1 Sets Reps V Bar Pulldowns 4-5 4-6 or 6-8 or 8-10 Single Leg Hip Extension 4-5 12-15 or 15-25

Combo #2Rear Delt Machine Fly 4-5 4-6 or 6-8 or 8-10One Leg Balance Squat 4-5 12-15 or 15-25

Combo #3Seated Row 3-4 4-6 or 6-8 or 8-10Lateral Leg Swings 3-4 12-15 or 15-25

Combo #4T Bar Rows 3 4-6 or 6-8 or 8-10Lateral Leg Swings (stability ball) 3 12-15 or 15-25

Combo #6Free Motion Lat Pulldown 3 4-6 or 6-8 or 8-10Back Extension (ball) 3 12-15 or 15-25

week 5-day metabolic

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