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It’s the pro’s program to burn fat, carve lean defined muscle, and transform your body for jaw-dropping results.” The First 3 weeks are Block 1 which is called the Build phase. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here). So I will be digging deep to check whether it is worth it or not. Metabolic resistance training is a lean muscle workout that involves doing full-body resistance training with lighter weights (or bodyweight), higher reps and shorter rest breaks. The #1 resource for workout and nutrition tips to burn fat, build lean muscle, and Live Lean 365 days a year. 12-Pack Protein Shake Sampler. 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