4-Week MetCon Workout Program to Level Your Fitness with PDF

I’ve created an ultimate metabolic conditioning (MetCon) workout plan for those looking for a simple and effective routine to improve their performance and achieve their best physique.

MetCon involves performing various cardio and resistance exercises at moderate to high intensity.

The combination of aerobic, anaerobic, and strength training makes MetCon training a time-efficient and effective way to torch plenty of calories, elevate metabolism, enhance cardiovascular fitness, and build strength and lean mass.

If you want to get strong, move fast, and look aesthetic, I recommend trying the MetCon workout program I’ve shared below for a few months.

But remember, metabolic conditioning training isn’t for everyone, especially newbies, those who want to build a beefy physique, or those with past or current health issues. Regardless of your age and fitness level, I highly recommend consulting a doctor or professional trainer who can assess your body and give you a green signal for this regime.

Summary of MetCon Training Program

metcon workout plan
Routine TypeHybrid (mix of body weight & weighted exercises)
Program Duration4 Weeks
Frequency Per Week3 days a week
Training GoalImprove metabolism, build fat-free mass, and enhance athleticism
Target GenderMale and Female
LevelIntermediate to Advanced

Other information related to the program:

  • Intensity: The exercises in the metabolic conditioning workout plan are performed at moderate to high intensity. Some exercises will be done in a time frame, and some will be based on the number of reps and sets so you can perform accordingly.
  • Exercise type: Metcon training includes various exercises, such as running, sprinting, swimming, tire slams, sled training, battle rope training, and weighted circuit training. Combining bodyweight and equipment-based exercises helps increase strength, build lean mass, shed some excess fats, and help you achieve your best shape.
  • Warm-Up: Always start your training with 5-10 minutes of quick warm-up exercises. You can do bodyweight aerobic exercises and dynamic stretches to increase your heart rate and oxygen flow and prepare your muscles for intense MetCon training.
  • A golden rule for a better metabolism: Healthy eating and regular physical activity are the keys to maintaining a healthy metabolic rate.

4-Week MetCon Workout Program to Enhance Your Athleticism

Metabolic conditioning workout
  • Week 1 – Endurance Cardio
  • Week 2 – Metabolic Resistance Training
  • Week 3 – MetCon HIIT Workout
  • Week 4 – Hybrid Conditioning Workout

Week 1 – Endurance Cardio

The first week involves performing bodyweight aerobic exercises at a moderate pace, around 60-80% of your maximum heart rate (MHR). To calculate your MHR, subtract your age from 220.

The endurance cardio will enhance your athletic and functional fitness and prepare you for intense exercises, which you’ll do in the coming weeks.

MetCon Workout Plan Week 1 Schedule:

  • Monday – Workout
  • Tuesday – OFF
  • Wednesday – Workout
  • Thursday – OFF
  • Friday – Workout
  • Saturday – OFF
  • Sunday – OFF

Monday – Workout

Treadmill Jog2-minute
Treadmill Run5-minute @70%2-min walk
Treadmill Run4-minute @75%2-min walk
Treadmill Run3-minute @80%2-min walk
Bicycling1-minute @75% x 6 bouts30-sec b/w bouts
Elliptical Cross Trainer2-minute @60% x 5 bouts30-sec b/w bouts

Wednesday – Workout

ExerciseActivityRest b/w sets
Battle Rope20-sec x 5 sets1-minute
Sled Training10-minute2-minute
Tire Slams10-minute2-minute
Wall Ball Shots10 reps x 530-second
Tri-set Core Workout15-minute

Friday – Workout

Treadmill Run6-minute @70%2-min walk
Jumping Rope50 reps x 5 sets1-minute
Full-Body Cardio20-minute
Bicycling1-minute @70% x 5 bouts30-second

Week 2 – Metabolic Resistance Training

The second week involves performing resistance exercises, primarily with dumbbells, barbells, and kettlebells. Strength training will help you build strength, lean mass, and shape your physique.

MetCon Workout Routine Week 2 Schedule

  • Monday – Strength Focused Workout
  • Tuesday – OFF
  • Wednesday – Weighted Circuit Training
  • Thursday – OFF
  • Friday – Isolation Muscle-Building Workout
  • Saturday – OFF
  • Sunday – OFF

Monday – Strength Focused Workout

ExerciseSets x RepsRest
Back Squats5 x 52-3 minute
Overhead Press3 x 82-3 minute
Bench Press3 x 82-3 minute
Landmine T-Bar Row3 x 82-3 minute
Weighted Pull-ups3 x 51-2 minute
Weighted Bar Dips3 x 51-2 minute

Wednesday – Weighted Circuit Training

Perform each round at a medium intensity to challenge and improve your strength and endurance simultaneously. I recommend taking two to three minutes of break after each round.

Circuit 1Circuit 2Circuit 3
15 KB Swings15 Front Squats20 1-arm Landmine Press
15 Thrusters10 Incline Bench Press10 Barbell Hang Clean
15 Barbell Rows10 DL Off Blocks20 Incline Plank Row
20 Reverse Lunges20 Kneeling DB/KB Chop10 DB Frog Pumps

Perform reverse lunges, oblique chop, plank row, and landmine press 10 reps per side.

Friday – Isolation Muscle-Building Superset Workout

ExerciseSets x RepsRest
Leg Extension + Lateral Raise3 x 121-2 minute
Leg Curl + Seated Pec Deck Fly3 x 121-2 minute
Lat Pull-down + Cable Crossover3 x 121-2 minute
Seated Machine Row + Triceps Press-down3 x 121-2 minute
Reverse Pec Deck + Preacher Curl3 x 121-2 minute

Week 3 – MetCon HIIT Workout

High-intensity interval training (HIIT) involves performing exercises at 80-95% of MHR for a short period, typically 10 to 30 seconds, followed by a little recovery time.

It is an excellent way to enhance aerobic and anaerobic fitness, level up athleticism, and help you get ripped.

Metabolic Conditioning Workout Plan 3rd Week Schedule:

  • Monday – Full-Body HIIT
  • Tuesday – OFF
  • Wednesday – HIIT Leg and Core Workout
  • Thursday – OFF
  • Friday – High-intensity Total Body Workout
  • Saturday – OFF
  • Sunday – OFF

Monday – Full-Body HIIT

Burpees6 reps x 5 sets30-second
Mountain Climber15-sec x 5 sets15-second
Shoulder Taps20 taps x 5 sets15-second
Alternating Heel Taps20 taps x 5 sets15-second
Kneeling Squat Jump10 reps x 5 sets30-second

Wednesday – HIIT Leg and Core Workout

Pop Squats10 reps x 5 sets30-second
Alternating Heel Taps10/side x 5 sets15-second
Jumping Lunges10/leg x 5 sets30-second
Crossbody Mt. Climber15-sec x 5 sets15-second
Squat to Calf Raise15 reps x 5 sets30-second
Flutter Kicks15-sec x 5 sets15-second

Friday – High-intensity Total Body Workout

Jumping Jack15-sec x 5 sets15-second
Sit Outs5 reps x 5 sets15-second
Push-ups10 reps x 4 sets45-second
High Knees15-sec x 5 sets15-second
Side Plank Hip Taps10/side x 5 sets15-second
Burpees6 reps x 5 sets30-second

Week 4 – Hybrid Conditioning Workout

The fourth week involves cardio and strength and will help you further enhance your fitness level and physical appearance.

MetCon Training Plan 4th Week Schedule (Combined Resistance and Cardio Training):

  • Monday – Upper Body and Endurance Workout
  • Wednesday – Lower Body and Core Workout
  • Friday – Upper Body Resistance and HIIT Cardio

Monday – Upper Body and Endurance Workout

Deadlifts4 sets x 5 reps
Push Presses3 sets x 10 reps
Seated Machine Row3 sets x 10 reps
Seated Pec Deck Fly3 sets x 10 reps
Treadmill2-min @70%, 1-min break x 4
Bicycling1-min @80%, 30-sec break x 4

Wednesday – Lower Body and Core Workout

Back Squats3 sets x 8 reps
Forward Lunges2 sets x 10 reps/side
Step-up2 sets x 10 reps/side
Leg Curl4 sets x 15 reps
Calf Raises3 sets x 20 reps
HIIT Abs Workout15-minute

Friday – Upper Body Resistance and HIIT Cardio

Bench Press4 sets x 6 reps
Landmine T-Bar Row3 sets x 8 reps
Close-Grip Pulldown3 sets x 6 reps
Seated I-Y-T Lifts3 sets x 6 reps
Tire Slams4 sets x 10 slams
Jumping Ropes5 sets x 30 reps
Battle Rope4 sets x 15-sec

Tips and Instructions

  1. First and foremost, I recommend adjusting the intensity, number of reps and sets, and exercise selection according to your fitness level and access to equipment.
  2. I also suggest consulting with a professional who can assess your body and allow you to start this program.
  3. Make sure you complete the workout with good form and technique while also challenging yourself.
  4. Take a break when you feel exhausted and your muscles ache. I prefer using Metcon to enhance fitness rather than torch your body.
  5. If you want to utilize the benefits of MetCon workout, I suggest consuming low-calorie, high-protein foods and healthy fats. Eating a balanced diet will help you achieve the best results over time.

Download The Metabolic Conditioning Workout Plan PDF

Frequently Asked Questions (FAQs)

Do MetCon Workouts Build Muscle?

Metcon is an excellent way to maintain a healthy lifestyle and build athletic muscles. However, if you want to put on a lot of muscles, you should consider doing a standard gym workout plan.

Is MetCon Good for Weight Loss?

Metabolic conditioning is a combination of aerobic and anaerobic exercises that annihilate tons of calories, allow your body to use energy efficiently by improving your metabolic rate, and help control your calorie consumption. And all these things assist in increasing your fat loss over time.

However, nothing can replace a calorie-deficit diet program if you want to lose weight. So, I recommend combining a calorie-restricted diet with a MetCon training plan to get rid of excess pounds and shape your physique.

Who Should Do and Avoid MetCon Workout?

I suggest metabolic conditioning training for those who have been working out for a while, know their goal and understand the pros and cons of Metcon training. I don’t recommend it to beginners, those who want to build plenty of muscles and lift like powerlifters, or those with health issues.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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