Systemic Back Load 2

Primary Goal: Fat Loss / Conditioning
Training Phase: Metabolic
Training Frequency: 4x/week
Muscle Frequency: 3-4 Days
Includes Supersets
Nutrition Calculator Included

This is a more advanced version of a systemic workout to upgrade your overall conditioning and also works well for fat loss to improve body composition.

The split is half-body, meaning that you’ll train half of your muscle groups on one day and half on the other. AKA 2-day split. The volume per workout is relatively lower which allows you to recover faster and train more frequently. It is the ability to stimulate large volumes of muscle tissue frequently that has great benefit for fat loss goals.

The format of the workouts puts the smaller muscle groups at the beginning so you can focus all the energy you have left on your larger movements at the end to really push yourself. This allows you to have an overall higher intensity across all the sets since the fatigue from smaller muscle groups shouldn’t limit your output on the larger muscle groups.

The goal here is to stimulate a lot of muscle tissue and increase the density of work to create a systemic effect. These workouts will feel much different than other stimuli. Failure will be due to fatigue of your cardiovascular system and your liver’s ability to process large quantities of lactic acid rather than failure of a single muscle group due to local fatigue.

Mobile App

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Performance Records

See how you've progressed at the end of each workout and get a summary of your accomplishments each week

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
You want to improve body composition
You want to improve conditioning and stamina
You enjoy training a muscle >1x/week
You want to work on recovering faster
You have already completed Systemic Back Load 1
Not For You If
You cannot train at least 3x/week
You're currently struggling with getting quality sleep
You aren't able to do some super sets
You have not done an N1 systemic program before
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Exercise Order for Higher Average Intensity

Training small muscle groups first allows for greater average intensity across the workout as it will not take away from work capacity later in the workout compared to the inverse order.

Workout Program Exercises

Biceps In Line Low Cable Curl
Middle Delt Crossed Low Cable Lateral Raise
Leg Press Calf Press
Sternal Pec Incline DB Press
Hamstring Barbell RDL
Costal Pec Cable Press
Lying Leg Curl
Tricep Cross Cable Extension
Rear Delt Cable Row
Glute Bridge
Quads Reverse Banded Hack Squat
Lats Chest Supported Cable Pulldown
Leg Extension
Lats Seated Neutral Grip Row

Edit Workout

Rapidly customize your workout to your needs.

Drag & Drop from the right to re-order exercise groups.

Drag & Drop from the left to quickly create and update super sets.

Use the checkboxes to select exercises to combine into super sets or split up into straight sets.

Substitute or Add new exercises

Edit any exercise variables.

Use advanced set methods (like integrated partials)

Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)

Program Plans

After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.

This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.

For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).