1 WEEK TRAINING & DIET 240811
METTLE COLE WINARICK
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1 Week Training & Diet
DISCLAIMER
Always consult your physician or health care professional before performing any exercise or making any changes to
your current diet.
By using the program outlined in this book, you agree you are doing so at your own risk and the author shall not be
held accountable for any physical injury or any health-related issues. This program is not intended as a substitute
for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her
health and particularly with respect to any symptoms that may require diagnosis or medical attention.
No parts of this publication may be Copied, Sold, or Shared
METTLE
TRAINING & DIET
M T W T F S S
METTLE 1 WEEK TRAINING & DIET
STRUCTURE OF
WORKOUTS
MONDAY PUSH
TUESDAY LEGS
WEDNESDAY PULL
THURSDAY OPTIONAL - MOBILITY
FRIDAY FULL BODY
SATURDAY REST / RECOVER
SUNDAY REST / RECOVER
METTLE CLUB
ELEVATE YOURSELF
METTLE CLUB IS A PURSUIT OF SELF ELEVATION. A LEVITATION
ABOVE WHAT MOST PEOPLE WOULD CALL NORMAL. TO HAVE METTLE IS
01 ACCEPT TO BELIEVE THE PURSUIT IS WORTH THE STRUGGLE. THAT WHEN, NOT
IF, YOU BECOME UNCOMFORTABLE, YOU VIEW THAT AS AN INDICATOR
02 VALUE THAT YOU ARE JUST GETTING STARTED. METTLE IS FAR MORE THAN
TRAINING CLUB. METTLE IS A MINDSET, THAT WHEN APPLIED
03 FLOW CORRECTLY, YOU CAN BECOME LIMITLESS.
04 COMMUNITY TAKE THE NEXT WEEK TO PUSH YOURSELF INTO A STATE OF
DISCOMFORT. THAT WHEN YOUR BODY AND BRAIN ARE TELLING YOU TO
STOP, SLOW DOWN, DO NOT PROCEED...TURN THE SWITCH TO ON, AND
BUST IT OFF THE WALL.
THE ART OF DOING SOMETHING YOU DO NOT WANT TO DO ENTERS THE
CHALLENGE TO BECOME SOMETHING BETTER. ACCEPT THE PAIN, VALUE
THE PROCESS, AND ENJOY THE STATE OF FLOW.
WELCOME TO METTLE CLUB.
@COLEWINARICK
ETTLE CLU
WWW.COLEWINARICK.COM @METTLECLUB LOS ANGELES, CA
LIFT MORE. RUMINATE MORE.
ENDURE SATURATE
7 days temporary
PROCRASTINATE MORE FEAR MORE.
DELAY PARALYZE
incomplete all day
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
PUSH
1 Push Ups 5 DB Lateral Raises
1 WEEK TRAINING & DIET
DAY 1
4 x 15 reps 5 x 15,12,8,4,50% to failure
2 DB Bench Press 6 DB Front Raises
5 x 15,12,8,4,50% failure 5 x 15,12,8,4,50% to failure
3 DB Seated Shoulder Press 7 DB / Banded Chest Flys
5 x 15,12,8,4,50% failure 4 x 20 reps
4 DB Overhead Tricep Press 8 Bench Dips
4 x 12 reps 3 x 20 reps
ALWAYS START WITH A WARM UP. 10 MINUTES, NECK ROLLS, SHOULDER
MOBILITY.BACK TWISTS. HIP CIRCLES. HAMSTRING STRETCH. QUAD
STRETCH. ANKLE ROLLS. JOG IN PLACE. BLAST MUSIC, DIAL IN.
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
LEGS
1 Bodyweight Squat 5 DB Lateral Lunges
1 WEEK TRAINING & DIET
DAY 2
5 x 25 reps 3 x 12 reps
2 DB/KB Front Squat 6 DB RDLs
5 x 15,12,8,4,50% failure 3 x 15 reps
3 DB Forward Lunges 7 DB Calf Raises
Each Leg:
4 x 20
4 x 16 reps
4 DB Hip Thrusts
4 x 20 reps
ALWAYS START WITH A WARM UP. 10 MINUTES, BANDED PLANK CLAMS,
BANDED BRIDGES, BANDED SQUAT WALKS, JOG IN PLACE, THINK OF
GROWTH, PURSUE STRENGTH.
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
PULL
Banded Straight Arm Pull Over /
1 Wide Grip Pull Ups 5
1 WEEK TRAINING & DIET
Super Set Rear Flys
DAY 3
4 x 25 reps
3 x AMRAP (As Many Reps As Possible)
4 x AMRAP
2 DB/KB Rows 6 DB Hammer Curls
5 x 15 reps 3 x 15 reps
3 DB Bicep Curl 7 ABS: Reverse Crunches
4 x 25 reps 4 x 10 reps
ALWAYS START WITH A WARM UP. 10 MINUTES, STRETCH SHOULDERS AND
BACK. DEAD HANG ON PULL UP BAR. SCAPULA PULLS.JUMPING JACKS.
WALK OUTS. CRANK HEAVY METAL.
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
OPTIONAL - MOBILITY
MOBILITY: 1 MINUTE EACH
1 WEEK TRAINING & DIET
DAY 4
Standing Quad
Cat / Cow Happy Baby Downward Dog
Stretch
Childs Pose Neck Rolls Scorpions Ankle Rolls
Standing Hip Laying on Back, Seated Straight
Butterflies
Circles Glute Stretch Leg Lift over DB
Hanging
Wheel Presses Walk Outs to
Hamstring 90 and 90s
(if you can) Push Up
Stretch
Good Mornings
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
FULL BODY
1 WEEK TRAINING & DIET
DAY 5
1 Push Ups 4 DB Push up Renegade Row
3 x 15 reps 4 x 16 reps
2 Bodyweight Squats 5 DB Deadlift to Upright Row
3 x 30 reps 4 x 15 reps
3 DB Thrusters 6 DB Burpees
4 x 16 reps 4 x 12 reps
ALWAYS START WITH A WARM UP. 10 MINUTES, NECK ROLLS, SHOULDER
MOBILITY.BACK TWISTS. HIP CIRCLES. HAMSTRING STRETCH. QUAD
STRETCH. ANKLE ROLLS. JOURNAL. REVIEW ALL EXCERCISES. MAKE AN
AGREEMENT TO NOT QUIT UNTIL YOU FINISHED EVERYTHING.
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
REST
1 WEEK TRAINING & DIET
DAY 6
FOR THE REST OF THIS PROGRAM CLICK HERE:
4 - DAY SPLIT PROGRAM
TAKE THIS TIME TO STRETCH, DO LIGHT YOGA, GO FOR A WALK, AND
FOAM ROLL YOUR BODY OUT.
METTLE
INTENSITY
0 1 2 3 4 5 6 7 8 9 10
REST
1 WEEK TRAINING & DIET
DAY 7
TAKE THIS TIME TO STRETCH, DO LIGHT YOGA, GO FOR A WALK, AND
FOAM ROLL YOUR BODY OUT.
METTLE
PROTEIN FATS CARBOHYDRATES VEGTABLES
Chicken Avocado Wholegrain Cauliflower
Salmon Almonds Oats Broccoli
Mahi Mahi Walnuts Whole Wheat Bean
Tilapia Cashews Bread Sprouts
Tuna Flaxseeds Sprouted Grain Cabbage
Cod Sunflower Seed Bread Spinach
Sea Bass Butter Brown Rice Kale
GROCERY LIST
Halibut Extra Virgin Olive White Rice Mushroom's
Lean Beef Oil Quinoa Garlic
Turkey Virgin Coconut Basmati Rice Cucumber
Venison Oil Sweet Potatoes Asparagus
1 WEEK TRAINING & DIET
Soy Beans Organic Butter Celery
Black Beans MCT Oil FRUITS Peas
Navy Beans Olives Tomatoes
Lentils Sardines Bananas Beets
Tofu Strawberries Peppers
Cottage Cheese Blueberries Onions
Greek Yogurt Acai Zucchini
Pork Tenderloin Peaches Spirulina
Veal Blackberries Parsley
Lemon Radish
Limes Carrot
Oranges
Grapefruit
Avocado*
*also considered a fat
FOR A FULL BREAKDOWN OF DIET AND NUTRITION + RECIPES CLICK HERE:
NUTRITION PROGRAM
METTLE
SAMPLE WEEK MEALS
Meal 1 Meal 2 Meal 3
Chicken breast with
3 Eggs with peppers Salmon with sweet
MONDAY brown rice, avocado,
and onions, black coffee potato, and asparagus
and baby spinach
Rice Bowl - Salmon, Salad with Mixed
Protein Oats with
White Rice, Leafy Greens, Grilled
Banana and Blueberries,
TUESDAY Cucumbers, Chicken, Sliced Sweet
Cinnamon, and chia
Edamame, Carrots, Potato, Almonds,
seeds
and Avocado Extra Virgin Olive Oil
1 WEEK TRAINING & DIET
Chicken Breast with
Avocado on Ezekiel Mahi Mahi with Rice,
WEDNESDAY Sweet Potatoes and
Bread with 2 Eggs Zucchini, 1/4 Mango
Brussel Sprouts
Lettuce Wrap Burger
Protein Smoothie with
with Lean Ground
almond milk, spinach, Chicken and
THURSDAY Beef, Onions,
blueberries, and Vegetable Skewers
Tomatoes, Butternut
flaxseeds
Squash
Ezekiel Bread with
Overnight Oats with Sirloin Steak, Onion,
Almond Butter,
FRIDAY almond milk and almond Zucchini, Mushrooms
Banana, Cinnamon,
butter and Quinoa
and Honey
Greek Yogurt with small Ground Turkey,
Green and Protein
SATURDAY handful of granola and Avocado, Brown Rice,
Smoothie
honey and Broccoli
Egg scramble with
Salad with Steak and Grilled Chicken,
SUNDAY onion, mushrooms, and
Almonds Lentils, Cauliflower
avocado
METTLE
SAMPLE WEEK MEALS
Snack (Opt) Snack (Opt)
1 tablespoon of almond
MONDAY butter on sprouted grain Protein Shake
bread and cinnamon
Rice Cakes with Almond
TUESDAY Handful of mixed berries
Butter
1 WEEK TRAINING & DIET
WEDNESDAY Rice Cakes with Avocado Raw Vegtables
Canned Tuna on Ezekiel
THURSDAY Protein Shake
Bread
Handful of Almonds and
FRIDAY Protein Oatmeal
Walnuts
SATURDAY Rice Cakes with Cinnamon Protein Shake
Frozen Smoothie with
SUNDAY Avocado Toast mixed berries, almond
butter, cacao, and honey
METTLE
FAQ
QUESTION
WHAT IS AN
“AMRAP”?
ANSWER
DO “AS MANY REPS
AS POSSIBLE”.
THIS ULTIMATELY
MEANS, GO UNTIL
FAILURE.
QUESTION
WHAT DO I DO IF
QUESTION I DO NOT HAVE
HOW DO YOU BANDS OR
PERFORM A DB PARRELLED BARS?
THRUSTER?
ANSWER
NO PROBLEM! YOU
ANSWER
Hold a dumbbell in each hand at shoulder height, palms CAN USE A
facing in. DUMBBELL OR
Lower into a squat position. KETTLEBELL.
Explosively push through your heels to stand up while
pressing the dumbbells overhead.
Lower the dumbbells back to shoulder height and repeat.
QUESTION
HOW MUCH WEIGHT
QUESTION
HOW DO I PERFORM SHOULD I BE
A DB PUSH UP USING?
RENEGADE ROW?
ANSWER
THE GOAL IS TO
ANSWER
Start in a plank position with a dumbbell in each hand, COME TO FAILURE
wrists directly under shoulders. AT YOUR LAST
Perform a push-up, then row the right dumbbell up REP. IF YOU CAN
towards your hip while keeping your core engaged and DO ONE MORE KEEP
hips stable. PUSHING.
Lower the dumbbell back to the ground and repeat on the
left side.
QUESTION
WHAT DOES 50% TO
FAILURE MEAN?
ANSWER
The last set should be 50% of the previous weight.
Complete this last set until you cannot push/pull any
more.
FAQ
QUESTION
Can I have more
than 1 week of
training?
ANSWER
Absolutely! Check out the other programs I offer, or join the
Newsletter (substack) for bi-weekly training and nutrition
programs. Click Here:
ALL TRAINING PROGRAMS
NEWSLETTER SIGN UP
QUESTION
How do I lose
fat or gain
muscle with this
diet?
ANSWER
To understand nutrition more and get the fat loss
program, maintance program, or muscle gain program.
Click Here:
FULL NUTRITION AND DIET PROGRAM
