The Complete Workouts

THE COMPLETE WORKOUTS

BODYBUILDING

The Barbarian The Soldier Superset Superstrength LEAN AND MEAN

Locked and Loaded Fit and Strong Rapid Fire STRENGTH

The Killing Machine Strength Machine Hercules ULTIMATE ATHLETE

The Spartan The Boxer The Fighter

The rules

1. Work your ass off

2. Don’t skip any exercises. Expect the workouts to be very hard with a real possibility of vomit. This will pass after a couple of weeks.

3. Warm up, cool down and stretch at the end. If i had stretched as much as i should have when i started out i wouldn’t be such a wreck now. To learn how to stretch visit mobilitywod. A great site that will help you with those stiff hammies .

4. Don’t skip the unloading week. It’s there for a reason. It’s called science. It will allow your body to recover fully and make the adaptions to the workouts. It will feel like are taking your foot off the gas but trust me. Sometimes it's 1 step backwards 2 steps forward.

5. Keep to the tempo. It is the single most important aspect of the whole system. Muscular adaptations are dependent on the type of tension and the length of time that tension is applied. The tempo's here are designed specifically to take advantage of that effect. Type of stimulus = type of response. Remember. The numbers refer to actual seconds, not the seconds you might apply when you want the set over.

Tempo breakdown

The first number always corresponds to the time under tension whilst the muscle lengthens or the eccentric phase of the lift. The second number refers to the tension pause and the third number the concentric portion as the muscle shortens. e.g. 3120 the 1st number always refers to the lowering or stretching phase – in this case 3 seconds the 2nd number always refers to the pause at the maximum tension phase - 1 second the 3rd number always refers to the effort in contraction – 2 seconds the 4th number refers to the rest between movements at the easiest phase – 0 seconds

Disclaimer

The information in this ebook is not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.

BODYBUILDING

THE BARBARIAN

Welcome to The Barbarian Workout. Schwarzenegger in Conan the Barbarian demonstrated a tremendous and balanced physique. When training for the movie he got into such good shape that he decided to come out of retirement from competitive bodybuilding and enter the 1980 Mr Olympia contest. He was in such good shape he won!

To gain such a large quantity of solid and balanced muscle required hard work and attention to detail. These workouts combine the symmetrical approach to physique development with the barbarism and savagery that Conan himself would be proud of.

The following workouts are a mixture of functional bodybuilding, strength, a metabolic work that will leave you massive and shredded.

4 days

Block 1

Day Option 1 Option 2 Mon Chest/ Bi’s /abs Chest/Bi’s/abs Tue Back/tr’s/rotation Off Wed Off Back/tri’s/rotation Thur Legs Legs Fri Shoulders/traps/forearms Off Sat Off Shoulders/traps/forearms Sun Off Off

Day 1 - barbells with dumbbell drop sets

Exercise Sets and reps Tempo Results Rest Barbell press 4 x 6-8 2020 1 min Db bench press drop set 2 x 15 2020 45 secs Incline barbell press 4 x 10-12 2020 1 min Db incline press drop set 2 x 12 2020 45 secs Decline barbell press 4 x 10-12 2020 1 min Db decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 12-15 3010 1 min Hanging leg raise 3 x 12-15 3010 45 secs Swiss ball crunch 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min Barbell curl 4 x 10-12 2020 1 min Preacher curl 4 x 10-12 2020 1 min Twisting curl 4 x 10-12 2020 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Reverse grip bent over row 4 x 6-8 2020 1 min Db bent row drop set 2 x 15 2020 45 secs Wide lat pulldown 4 x 10-12 2020 1 min Wide pulldown drop set 2 x 15 2020 45 secs Bar low cable row 4 x 10-12 2020 1 min Bar low cable row drop set 2 x 15 2020 45 secs Stiff arm cable pulldown 4 x 12-15 3010 1 min Skull crusher 4 x 6-8 2020 45 secs Overhead rope extension 4 x 6-8 2020 45 secs Db kickbacks 4 x 6-8 2020 45 secs

Day 3

Exercise Sets and reps Tempo Results Rest Barbell back squat 4 x 6-8 2020 1 min Db step up drop set 2 x 20 total 2020 45 secs Stiff leg (Romanian) barbell 4 x 10-12 2020 deadlift 1 min Db stiff leg deadlift 2 x 12 2020 45 secs Barbell walking lunges 4 x 10=12 2020 1 min Db alternating lunges 2 x 20 total 2020 45 secs Leg curl 4 x 4-6 3010 Leg extension 4 x 12-15 3010 1 min Calf raise 5 x 12-15 2121 45 secs Seated calf raise 5 x 10-15 2121 1 min

Day 4

Exercise Sets and reps Tempo Results Rest Seated barbell press 4 x 6-8 2020 1 min Seated db press drop set 2 x 12 2020 45 secs Upright row 4 x 10-12 2020 1 min Db upright row drop set 2 x 12 2020 45 secs Barbell shrugs 4 x 10-12 2020 1 min Db rolling shrugs 2 x 12 2020 45 secs Lateral raises 4 x 10-12 3011 1 min Db rear delt flye 4 x 10-12 3011 45 secs

Block 2

Day 1

Exercise Sets and reps Tempo Results Rest Db press 4 x 10-12 2020 1 min barbell bench press drop set 2 x 15 2020 45 secs Incline db press 4 x 8-10 2020 1 min babrell incline press drop set 2 x 12 2020 45 secs Decline db press 4 x 8-10 2020 1 min barbell decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 10-12 3010 Rope crunch 3 x 12-15 3010 1 min Lying leg raise 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min Hammer curl 4 x 6-8 2020 45 secs Reverse curl 4 x 6-8 2020 45 secs Incline db curl 4 x 6-8 2020 45 secs

Day 2

Exercise Sets and reps Tempo Results Rest Db Reverse grip bent over row 4 x 10-12 2020 1 min barbell bent row drop set 2 x 15 2020 45 secs Close lat pulldown 4 x 8-10 2020 1 min Close pulldown drop set 2 x 15 2020 45 secs Handle low cable row 4 x 8-10 2020 1 min Handle low cable row drop set 2 x 12 2020 45 secs Lying stiff arm cable pulldown 4 x 10-12 3010 1 min Lying db hammer extension 4 x 10-12 2020 1 min Close bench press 4 x 10-12 2020 1 min Rope pushdown 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Stiff leg (Romanian) db deadlift 4 x 6-8 2020 1 min barbell stiff leg deadlift 2 x 20 total 2020 45 secs Leg press 4 x 10-12 2020 1 min barbell step up drop set 2 x 12 2020 45 secs Leg curl 4 x 4-6 2020 1 min Db walking lunges 4 x 10-12 2020 45 secs Barbell front squats low partial 2 x 20 total 3010 1 min Leg extension 4 x 12-15 3010 Calf raise 5 x 10-12 2121 45 secs Seated calf raise 5 x 8-12 2121 1 min

Day 4

Exercise Sets and reps Tempo Results Rest Seated db press 4 x 10-12 2020 1 min Seated barbell press drop set 2 x 15 2020 45 secs Db upright row 4 x 8-10 2020 1 min barbell upright row drop set 2 x 12 2020 45 secs db shrugs 4 x 8-10 2020 1 min barbell shrugs 2 x 12 2020 45 secs Lateral raises 4 x 10-12 3011 1 min Db rear delt flye 4 x 10-12 3011 45 secs

5 days

Block 1

Day Option 1 Option 2 Mon Chest/abs Chest/abs Tue Back Back Wed Bi’s/tr’s/rotation Off Thur Legs Legs/rotation Fri Shoulders/traps/forearms Shoulders/traps Sat Off Bi’s/tri’s/abs Sun Off Off

Day 1 - barbells with dumbbell drop sets

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Barbell curl 4 x 10-12 2020 1 min Skull crusher 4 x 6-8 2020 45 secs Twisting curl 4 x 10-12 2020 1 min Overhead rope extension 4 x 6-8 2020 45 secs Preacher curl 4 x 10-12 2020 1 min Db kickbacks 4 x 6-8 2020 45 secs

Day 4

Day 5

Block 2

Day Option 1 Option 2 Mon Chest/abs Chest/abs Tue Back Back Wed Bi’s/tr’s/rotation Off Thur Legs Legs/rotation Fri Shoulders/traps/forearms Shoulders/traps Sat Off Bi’s/tri’s/abs Sun Off Off

Day 1

Sets and reps Tempo Results Rest Exercise Db press 4 x 10-12 2020 1 min barbell bench press drop set 2 x 15 2020 45 secs Incline db press 4 x 8-10 2020 1 min babrell incline press drop set 2 x 12 2020 45 secs Decline db press 4 x 8-10 2020 1 min barbell decline drop set 2 x 12 2020 45 secs Standing cable flye 4 x 10-12 3010 Rope crunch 3 x 12-15 3010 1 min Lying leg raise 3 x 12-15 2020 45 secs plank 3 x 30 secs-1 min 2020 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Lying db hammer extension 4 x 10-12 2020 1 min Hammer curl 4 x 6-8 2020 45 secs Close bench press 4 x 10-12 2020 1 min Reverse curl 4 x 6-8 2020 45 secs Rope pushdown 4 x 10-12 2020 1 min Incline db curl 4 x 6-8 2020 45 secs

Day 4

Day 5

Week 2

THE SOLIDER

In Rambo III Stallone brought his biggest and leanest package to date. Never before or since has he displayed to same level of size and vascularity.

He shoulders have never been so well developed, his back was the widest it has ever looked and the veins were popping out of his skin.

Stallone has said that the biggest challenge with the role was to remain in shape for months at end in the harsh conditions of the desert heat. To beat the heat he would get up at 5.30 to train in the sand. Dedication!

Workout breakdown

The following workouts are broken down into 2 x 2 week blocks for a total of 6 weeks of intense structures training. The emphasis is on the back, delts and conditioning. There are 4,5,7 and 8 workout per week combinations and although I present the optimum split it can be altered to suit your personal schedule.

The first two week block features reps that are in the 8 to 14 range. This prepares the body for escalating intensity as the weeks progress culminating in 4 sets of 4-10 reps in the last 2 weeks.

Week 1-2 – primary exercises are 8-14 reps

Week 3-4 – primary exercises are 4-10 reps

4 days

Block 1

Day Option 1 Option 2 Mon Back/rear Back/rear delts/bi’s/abs delts/bi’s/abs Tue Chest/delts/tri’s Off Wed Off Chest/delts/tri’s Thur Cardio Off Fri Legs/traps/rear Legs/traps/rear delts,ab delts,ab Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Lat pulldown (towel grip) 10/8/6/10/8 3010 Barbell curl 1 min Reverse grip bent row 12/10/8/12/10 3010 Twisting curl ( hammer when 1 min tired) Machine close row (towel grip) 14/12/10/14/12 3010 Reverse curl 1 min Wide bent over row 5 x 10-12 2020 Behind the back upright row 8/8/8/8/8 2020 1 min Db lying rear delt flyes 4 x 12-15 2020 Reverse wrist curl 12-15 2121 1 min Back extension to flye/press 4 x 10-12 2020 Wrist curl 4 x 12-15 2121 1 min Hanging leg raise 2020 Swiss ball crunch Plank 3 x 8-12 tri-set 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Barbell bench press 10/8/6/10/8 3010 1 min Incline db press 12/10/8/12/10 3010 1 min Dips - wide 14/12/10/14/12 3010 1 min Lateral raises 4 x 10-12 2020 Close dips 2020 1 min 90 degree raises 4 x 10-12 2020 45 degree French press 3010 1 min Rope pushdowns 4 x 10-12 3010 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Sets and reps Tempo Results Rest Back squat 10/8/6/10/8 3010 3 point calf raise(in/out/mid) 1 min Stiff leg deadlift /shrug/calf 12/10/8/12/10 3010 raise 1 min Walking lunges 14/12/10/14/12 3010 Leg extension 8/8/8/8/8 1 min Leg curl 4 x 10-12 2020 Glute/ham raise 4 x 8-10 2020 1 min Db shrug 4 x 10 2021 Cable rear delt crossover 3010 1 min Cable rope crunch 5 x 12-15 2020 1 min

Block 2

Day Option 1 Option 2 Mon Chest/back/delts Chest/back/delts Tue Legs/traps Off Wed Off Legs/traps Thur Cardio Cardio Fri Shoulders, Shoulders, bi’s/tri’s/abs bi’s/tri’s/abs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Wide chin up 8/6/4/8/6 3010 Incline barbell press 3020 30-45 secs Double db bench row 30 10/8/6/10/8/6 3010 deg 2020 30-45 secs Flat db press Machine close row (towel 8/8/8/8/8 3010 grip) 2020 None Cable flye– stutter* Wide bent over row 8/8/8/8/8 2020 Alternating lateral raise 5 x 12-15 30 secs Cable reverse flye 8/8/8/8/8/ 2020 Reverse wrist curl 5 x 10-15 30 secs Behind the back wrist curl 4 x 10-15 2020 1 min *Each rep consists of 1 full rep and 3 top partials. Therefore four movements per rep.

Day 2

Exercise Sets and reps Tempo Results Rest Front squat partial 8/6/6/6/6/ 2010 1-1.30 Single leg calf raise 5 x 10-12 2021 mins Deadlift 6/4/3/3/3/ 3010 1-1.30 3 point calf raise 5 x 30(10 each) 2020 mins Back step db single lunges 8/8/8/8/8 (stay on front leg and step 1 min back) Leg curl 8/8/8/8/8 Leg extension 8/8/8/8/8 30 secs Db shrugs 3 x 8-10 2021 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Sets and reps Tempo Results Rest Push press 8/6/4/8/6 20x0 1-1.30 Cleans 8/6/4/8/6 10x0 mins Power upright row 10/8/6/10/8 20x0 1-1.30 High to low cable cross over 5 x 10 2020 mins Behind back shrugs 8/8/8/8/8 2121 Lateral raises 10/10/10/10/10 2021 45 secs 90 degree raises 5 x 10 2020 Db lying rear delt flyes 5 x 10 2020 45 secs Close dips 4 x 10-15 4010 Hammer curls 4 x 10-12 3020 45 secs Nose breakers 4 x 10-12 3020 Incline curls with finger roll 3020 30 secs Overhead db extension 4 x 10-12 3020 Twisting db curls 4 x 12-15 3020 30 secs

5 days

Block 1

Day Option 1 Option 2 Mon Back/rear Back/rear delts/bi’s/abs delts/bi’s/abs Tue Cardio Cardio Wed Chest/delts/tri’s Off Thur Cardio Chest/delts/tri’s Fri Legs/traps/rear Legs/traps/rear delts,ab delts,ab Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Lat pulldown (towel grip) 10/8/6/10/8 3010 Barbell curl 3020 1 min Reverse grip bent row 12/10/8/12/10 3010 Twisting curl ( hammer when 3020 1 min tired) Machine close row (towel grip) 14/12/10/14/12 3010 Reverse curl 3020 1 min Wide bent over row 5 x 10-12 2020 Behind the back upright row 8/8/8/8/8 2020 1 min Db lying rear delt flyes 4 x 12-15 2020 Reverse wrist curl 4 x 12-15 2121 1 min Back extension to flye/press 4 x 10-12 2020 Wrist curl 4 x 12-15 2121 1 min Hanging leg raise 2020 Swiss ball crunch Plank 3 x 8-12 tri-set 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 3

Day 4

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 5

Exercise Sets and reps Tempo Results Rest Back squat 10/8/6/10/8 3010 3 point calf raise(in/out/mid) 1 min Stiff leg deadlift /shrug/calf 12/10/8/12/10 3010 raise 1 min Walking lunges 14/12/10/14/12 3010 Leg extension 8/8/8/8/8 1 min Leg curl 10-12 2020 Glute/ham raise 8-10 2020 1 min Db shrug 4 x 10 2021 Cable rear delt crossover 3010 1 min Cable rope crunch 5 x 12-15 2020 1 min

Block 2

Day Option 1 Option 2 Mon Chest/back/delts Chest/back/delts Tue Cardio Cardio Wed Legs/traps Off Thur Cardio Legs/traps Fri Shoulders, Shoulders, bi’s/tri’s/abs bi’s/tri’s/abs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Wide chin up 8/6/4/8/6 3010 Incline barbell press 3020 30-45 secs Double db bench row 30 deg 10/8/6/10/8/6 3010 Flat db press 2020 30-45 secs Machine close row (towel grip) 8/8/8/8/8 3010 Cable flye– stutter* 2020 None Wide bent over row 8/8/8/8/8 2020 Alternating lateral raise 5 x 12-15 30 secs Cable reverse flye 8/8/8/8/8/ 2020 Reverse wrist curl 5 x 10-15 30 secs Behind the back wrist curl 4 x 10-15 2020 1 min *Each rep consists of 1 full rep and 3 top partials. Therefore four movements per rep.

Day 2

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 3

Day 4

Exercise Sets and reps Tempo Results Rest Cardio 30-45 minutes Steady state

Day 5

SUPERSET SUPERSTRENGTH

4 days

Day Mon Chest/tri’s Tue Back/ bi’s Wed off Thur Legs Fri Shoulders Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest Supersets Incline barbell press (slow down/fast up) 5x5 30x0 2 min Incline dumbbell flye (fast down/slow up) 5x5 X050

Supersets Flat barbell press 5x5 30x0 2 min Flat dumbbell flye 5x5 X050

Supersets Barbell press 5x5 30x0 2 min Decline dumbell flye 5x5 X050

Bench dips 4 x 10-12 2020 1 min Overhead dumbbell extension 4 x 10-12 2020 1 min Rope pushdown 3 x 12-15 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Supersets Wide pulldown 5x5 30x0 2 min Cable stiff arm pulldown 5x5 X050

Supersets Dumbbell pullover 5x5 30x0 2 min Close grip seated row 5x5 X050

Supersets Overhead v-bar pulldown 5x5 30x0 2 min High to low cable cable rear flye 5x5 X050

Barbell preacher curl 4 x 8-12 2020 1 min

Reverse dumbbell curls 4 x 8-12 2020 1 min

Cable rope hammer curls 4 x 8-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Superset Back squat 5x5 30x0 2 min Leg extension 5x5 X050

Superset Deadlift 5x5 30x0 2 min Leg curl 5x5 X050

Dumbbell step ups 4 x 8 each leg 2010 2 min

Calf press 4 x 10-15 2121 1 min

Calf raise 4 x amrap 2020 1 min

Rope crunch 3 x 15 2020 1 min

Day 4

Exercise Sets and reps Tempo Rest Superset Standing overhead barbell press 5x5 30x0 2 min Front dumbbell raise 5x5 X050

Superset Wide grip upright barbell row 5x5 30x0 2 min Lateral raise 5x5 X050

Superset Wide grip machine seated row 5x5 30x0 2 min Cable rear delt flye 5x5 X050

Plank holds 4 x 30-45 secs

Block 2

Day 1

Exercise Sets and reps Tempo Results Rest Lat pulldown – mid grip 5 x 5 3010 1-1.30 Pullovers 1050 mins Kneeling db row 5 x 5 3010 1-1.30 Stiff arm pulldown 1050 mins Reverse grip bent over row 5 x 5 3010 1-1.30 Bent over cable rear delt flye 1050 mins Power curl 5 x 5 40x0 1 min

Hammer curls 4 x 8-10 2020 1 min Ball crunches 3010 Incline curls 4 x 8-10 2020 1 min Hanging leg raises 3010

Day 2

Exercise Sets and reps Tempo Results Rest Decline press 5 x 5Sets and reps 3010 1-1.30 Decline cable flye 1050 mins Incline db press 5 x 5Sets 3010 1-1.30 Incline hammer flye 1050 mins Wide dips 5 x 5 3010 1-1.30 Flat db flye 1050 mins Lateral raises 4 x 8-10 2020 Skull crushers 1 min Steeple raises* 4 x 8-10 2020 Overhead rope extension 1 min

*hold arms 45 degrees from the body and raise forwards to shoulder height hands finishing in a triangle position

5 days

Day Mon Chest Tue Back Wed off Thur Legs Fri Shoulders Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest Supersets Incline barbell press (slow down/fast up) 5x5 30x0 2 min Incline dumbbell flye (fast down/slow up) 5x5 X050

Supersets Flat barbell press 5x5 30x0 2 min Flat dumbbell flye 5x5 X050

Supersets Barbell press 5x5 30x0 2 min Decline dumbell flye 5x5 X050

Cable x over 4 x 10-12 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Supersets Wide pulldown 5x5 30x0 2 min Cable stiff arm pulldown 5x5 X050

Supersets Close grip seated row 5x5 30x0 2 min Dumbbell pullover 5x5 X050

Supersets Overhead v-bar pulldown 5x5 30x0 2 min High to low cable cable rear flye 5x5 X050

Back extension 4 x 8-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Superset Barbell preacher curl 5x5 30x0 2 min Bench dips 5x5 X050

Superset Reverse dumbbell curls 5x5 30x0 2 min Overhead dumbbell extension 5x5 X050

Superset Cable rope hammer curls 5x5 30x0 2 min Rope pushdown 5x5 X050

Wrist curls 4 x 15 1212 1 min

Day 4

Exercise Sets and reps Tempo Rest Superset Back squat 5x5 30x0 2 min Leg extension 5x5 X050

Superset Deadlift 5x5 30x0 2 min Leg curl 5x5 X050

Dumbbell step ups 4 x 8 each leg 2010 2 mins

Calf press 4 x 10-15 2121 1 min

Calf raise 4 x amrap 2020 1 min

Rope crunch 3 x 15 2020 1 min

Day 5

Exercise Sets and reps Tempo Rest Superset Standing overhead barbell press 5x5 30x0 2 min Front dumbbell raise 5x5 X050

Superset Wide grip upright barbell row 5x5 30x0 2 min Lateral raise 5x5 X050

Superset Wide grip machine seated row 5x5 30x0 2 min Cable rear delt flye 5x5 X050

Plank holds 4 x 30-45 secs

Block 2

Day 1

Hammer curls 4 x 8-10 2020 1 min Ball crunches 3010 Incline curls 4 x 8-10 2020 1 min Hanging leg raises 3010

Day 2

Exercise Sets and reps Tempo Results Rest Steady state cardio 20-30 mins

Day 3

*hold arms 45 degrees from the body and raise forwards to shoulder height hands finishing in a triangle position

Day 4

Exercise Sets and reps Tempo Results Rest Steady state cardio 20-30 mins

Day 5

Exercise Sets and reps Tempo Results Rest Back squat 5 x 5 3010 1-1.30 Front squat 1050 mins Stiff leg deadlift to shrug 5 x 5 3010 1-1.30 Glute/ham raise 1050 mins Single leg squat 4 x8-10 2020 Leg extension 2020 1 min Leg curl 4 x 6-8 3010 Calf raises toes-in 4 x 10 2121 30 secs Bent over rear delt flye 5 x 5 3010 1-1.30 Calf raises toes-out 4 x 10 2121 mins

LEAN AND MEAN

LOCKED AND LOADED

4 days

Day Mon Chest Tue Back Wed OFF Thur Legs Fri Full body strength Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest 10 mins cardio 5 warm up 5 hard pace

Incline dumbbell press –long pause 4 x 10-15 3210 1 min

Decline hammer grip press 1 1/2 reps 3 x 10-12 2020 1 min (1 full then 1 half rep = 1 rep) Incline dumbbell flye 4 x 10-12 2020 1 min

Cable cross over 3 x 12-15 2020 1 min

Press ups 3 x AMRAP 2020 1 min

Leg raise 3 x 12-15 2020 1 min

AMRAP = as many reps as possible

Day 2

Exercise Sets and reps Tempo Rest Super wide chin ups 12/10/8/8 2020 1 min

Bent over barbell row 3 x 12 2020 1 min

Kneeling dumbbell row with 45 degree 4 x 12 2020 1 min grip Lat pulldown 3 x amrap 2020 1 min Cable wood chop 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Front squats 4 x 10 2020 1 min

Barbell step ups 4 x 8 each leg 2020 1 min

Leg extensions 4 x 12-15 2020 1 min

Calf press 4 x 12-15 2121 1 min

Calf raise 4 x 12-15 2121 1 min

Pyke on swiss ball 3 x 12-15 2121 1 min

Cycling crunch 3 x 12-15 2121 1 min

Day 4

Exercise Sets and reps Tempo Rest Deadlift 5 x 5 30x0 2-3 mins

Bench press 5 x 5 30x0 2-3 mins

Barbell cleans 5 x 5 30x0 2-3 mins

Seated shoulder press 5 x 5 30x0 2-3 mins

Weighted chin ups or lat pulldowns 5 x 5 30x0 2-3 mins

Block 2

Day Option 1 Option 2 Mon Back/deadlift/traps(high)/forearms(low) Back/deadlift/traps/forearms Tue Chest Chest Wed Cardio/bi’s/tri’s Off Thur Legs Legs/traps/ Fri Shoulders/traps (low)/forearms(high) Shoulders, bi’s/tri’s/abs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Deadlift - sumo 5/4/3/2/2/2 2010 1 ½ min Bent over row 4 x 10 3010 Drop sets on last 2 1 min Close chin up or pulldown – 4 x 10-12 2020 towel grip 1 min Wide pulldown 3 x 12-14 with 2 2020 drop sets 1 min Lying cable pullovers 3 x 15 2020 1 min Cable shrugs 4 x 12-15 2020 Cable wrist curl 4 x 6-8 2121 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Barbell press 5/4/3/2/2/2 3010 1 min Incline db hammer press 4 x 10 3010 Drop sets on last 2 1 min Decline barbell press 4 x 10-12 3010 1 min Incline cable flye 2020 1 min Cable x overs 3 x 12-14 with 2 2020 drop sets 1 min Skull crusher 10/8/6 Reverse curl 10/8/6 1 min Overhead rope extension 10/8/6 Zottman curls 10/8/6 1 min Rope pushdown 10/8/6 Preacher curl 10/8/6 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Back squat 5 x 5 3010 Front squat 5 x 5 1 min Stiff deadlift – close feet 5 x 5 4010 1 min Lying leg curl 4 x 10 2020 Single leg squats 4 x 10 1 min Calf press 5 x 12-15 2020 Leg curl 5 x 6 2121 1 min Single leg step ups 3 x 10 2020 Single leg calf raise 3 x 15 3010 30 secs

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Sets and reps Tempo Results Rest Push press 5/4/3/2/2/2 3010 1-1.30 min Snatch grip shrugs 5/4/3/2/2/2 2010 1 min Cable front lateral raise 4 x 10 2020 1 min Wide upright row/shrug 4 x 12 2011 1-1.30 min High lateral raise 4 x 12-14 2020 Db rear delt flye 2020 1 min Barbell seated wrist curl 4 x 15-20 2020 Seated reverse wrist curl 1 min

5 days

Day Mon Chest Tue Back Wed Cardio/abs Thur Legs Fri Full body strength Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest 10 mins cardio 5 warm up 5 hard pace

Incline dumbbell press –long pause 4 x 10-15 3210 1 min

Decline hammer grip press 1 1/2 reps 3 x 10-12 2020 1 min (1 full then 1 half rep = 1 rep) Incline dumbbell flye 4 x 10-12 2020 1 min

Cable cross over 3 x 12-15 2020 1 min

Press ups 3 x AMRAP 2020 1 min

Leg raise 3 x 12-15 2020 1 min

AMRAP = as many reps as possible

Day 2

Exercise Sets and reps Tempo Rest Super wide chin ups 12/10/8/8 2020 1 min

Bent over barbell row 3 x 12 2020 1 min

Kneeling dumbbell row with 45 degree 4 x 12 2020 1 min grip Lat pulldown 3 x amrap 2020 1 min Cable wood chop 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Supersets Cardio 10 mins Sit ups 3 x 12-15 Supersets Cardio 10 mins Cable rope crunch 3 x 12-15 Supersets Cardio 10 mins Pyke on swiss ball 3 x 12-15

Day 4

Exercise Sets and reps Tempo Rest Front squats 4 x 10 2020 1 min

Barbell step ups 4 x 8 each leg 2020 1 min

Leg extensions 4 x 12-15 2020 1 min

Calf press 4 x 12-15 2121 1 min

Calf raise 4 x 12-15 2121 1 min

Day 5

Exercise Sets and reps Tempo Rest Deadlift 5 x 5 30x0 2-3 mins

Bench press 5 x 5 30x0 2-3 mins

Barbell cleans 5 x 5 30x0 2-3 mins

Seated shoulder press 5 x 5 30x0 2-3 mins

Weighted chin ups or lat pulldowns 5 x 5 30x0 2-3 mins

Block 2

Day 1

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Skull crusher 10/8/6 Reverse curl 10/8/6 1 min Overhead rope extension 10/8/6 Zottman curls 10/8/6 1 min Rope pushdown 10/8/6 Preacher curl 10/8/6 1 min Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Day 5

FIT AND STRONG

4 days

Block 1

Day Mon Chest/front/med delts/tri’s Tue Back/rear delts/traps/bi’s Wed off Thur Legs/cardio Fri Push/pull metabolic circuit Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest Flat barbell press 8/6/4/3/2/2 30x0 1 min Low incline barbell press 4 x 4-6 3010 Med ball side 2 side push up 4 x 10-15 Speed 1 min Decline db fly press 4 x 7-8 2020 Med ball speed press against wall 4 x 10-15 Speed 1 min Cable seated flye 4 x 10-12 2020 Lateral raise 4 x 10-12 2020 1 min 90 degree raise 4 x 10-12 2020 Static lateral holds 1 min Overhead db extension 3 x 8-10 2020 1 min Close grip ez press 3 x 8-10 2020 Hammer extensions 3 x 8-10 1010 Hanging leg raise with side crunch 4 x 12-15 2010 1 min

Day 2

Exercise Sets and reps Tempo Rest Chins ups – mid grip 50 reps in as few 2010 sets as possible 1 min Bent over reverse row 4 x 8-10 3010 Ball slams 10-15 1 min Wide pulldown with towels on bar 4 x 10-12 3010 Elastic band speed pulls/row 20+ 1 min Barbell curl 4 x 6-8 2020 Cable wide row 4 x 10-12 1 min Cable rear delt flye 4 x 10-15 2020 Preacher curl 4 x 8-10 1 min Db hammer curl amrap Side plank holds 4 x 20-30 secs each 1 min

Day 3

Exercise Sets and reps Tempo Rest Back squat 8/6/4/3/2/2 3010 1 min Barbell lunge to step up (lunge then 4 x 8 each leg 1010 step up with back leg) 1 min Single leg press 4 x 10 each leg 2020 1 min Leg extension 4 x 10 2020 Calf press 4 x 10-15 2121 1 min Leg curl 4 x 8-10 2020 Calf raise 4 x amrap 2020 1 min Cardio (any choice) 15 mins

Day 4

Exercise Sets and reps Tempo Rest Barbell clean 8/6/8/6 Speed 2-3 mins Flat barbell press (+ chains if possible) 20x0 Power chin ups (let go of bar at top) 20x0 1 min cardio X 4 Hard Single overhead dumbbell press 10 reps Speed alternating from the pick up Split stance row 10 each side 1010 Incline db press 8-10 1010 High power pulls 6 Speed Core work 30 sec

Block 2

Day Option 1 Option 2 Mon Upper push metabolic Upper push metabolic Tue Lower pull metabolic Lower pull metabolic Wed Off Off Thur Upper pull metabolic Upper pull metabolic Fri Lower push metabolic Off Sat Off Lower push metabolic Sun Off Off

Day 1

 Set up the equipment in advance and warm up  Depending on equipment change for suitable exercises  Start the stopwatch and keep it running until all the exercises are complete  Complete the round as fast as possible  Record the times for each of the three rounds  Repeat each round three times

Exercise Weight Weight Bench press 3 rm Incline press 3 rm Sprawls x 20 Clap push ups 10 Jerk press 4 rm Bag flips x 6 Bench jumps 20 Heavy db pick ups to Side 2 side pushups chest 10 Push up to burpee x 10 1. 1. 2. 2. 3. 3.

Day 2

Exercise Weight Weight Deadlift 3 rm Trap bar deadlift 3 rm 200m Neck bridges x 20 Kb swings x 5 Snatch high pull x 5 Farmers walk x2 Rower 250m Treadmill 200m Treadmill 200m 1. 1. 2. 2. 3. 3.

Day 3

Exercise Weight Weight Muscle up x 3 Chain chin up 3 rm Side 2 side sprawls x 10 Jump knee raise x 10 Power clean to rack x 5 Bent over row x 5 Ball slams x 20 Knee throws x 10 Jump chins x 10 Rower 200m 1. 1. 2. 2. 3. 3.

Day 4

Exercise Weight Weight Back squat 3 rm Front squat 3 rm Side 2 side over ball x Mountain 20 Kb jump squat x 2 Box jump x 5 Touch jumps x 20 Treadmill 200m Incline 200m Jump squat 10 treadmill 1. 1. 2. 2. 3. 3.

5 days

Block 1

Day Mon Chest/front/med delts/tri’s Tue Back/rear delts/traps/bi’s Wed Hard cardio Thur Legs Fri Push/pull metabolic circuit Sat Off Sun Off

Day 1

Day 2

Day 3

Exercise Sets and reps Tempo Rest Any cardio e.g. 45 mins 1-2 mins Bagwork Sparring Mma Traditional cardio machines Hanging leg raise with side crunch 4 x 12-15 2010 1 min Side plank holds 4 x 20-30 secs each 1 min

Day 4

Day 5

Block 2

Day 1

Exercise Weight Weight Bench press 3 rm Incline press Sprawls x 20 Diverbombers x 2 Jerk press 4 rm Bag flips x 6 Ski erg 100m Kb atlas stone(20-48) Side 2 side pushups Push up tucks x 10 10 1. 1. 2. 2. 3. 3.

Day 2

Exercise Weight Weight Deadlift 3 rm Trap bar deadlift 3 rm 200m Neck bridges x 20 Kb swings x 5 Snatch high pull x 5 Farmers walk x2 Rower 250m Treadmill 200m Treadmill 200m 1. 1. 2. 2. 3. 3.

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Weight Weight Muscle up x 3 Chain chin up 3 rm Side 2 side sprawls x 10 Jump hang knee raise x Power clean to rack x 5 10 Ball slams x 20 Bent over row x 5 Jump chins x 10 Knee throws x 10 Rower 200m 1. 1. 2. 2. 3. 3.

Day 5

Exercise Weight Weight Back squat 3 rm Front squat 3 rm Side 2 side over ball x Mountain climbers 20 20 Box jump x 5 Kb jump squat x 20 Treadmill 200m Touch jumps x 20 Jump squat 10 Incline 200m treadmill 1. 1. 2. 2. 3. 3.

RAPID FIRE

3 days

Day Mon Back/rear delts/traps/biceps Tue Off Wed Chest/front and medial delts/triceps Thur Off Fri Quads/hamstrings/calves/abs Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest Close grip chin ups 3x8-12 with double 2020 1 min drop set on last Reverse grip lat pulldown 3x8-12 with double 2020 1 min drop set on last Kneeling dumbbell row 3x8-12 with double 2020 1 min drop set on last Superset Stiff arm pulldown 3x8-10 2020 1 min Behind the back barbell shrugs Supersets Seated dumbbell rear delt flyes 3 x 8-10 2020 1 min Barbell curl

Reverse dumbbell curls 3 x 8-10 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Flat bench dumbbell press drop set 3x8-12 with double 2020 1 min drop set on last Incline dumbbell press 3x8-12 with double 2020 1 min drop set on last Wide dips 3x8-12 with double 2020 1 min drop set on last Superset Standing cable flye/lateral raises 3x8-10 2020 1 min Supersets Front dumbbell raise 3x8-10 2020 1 min Skullcrushers

Overhead rope extension 3x8-10 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Back squat 3x8-12 with double 2020 1 min drop set on last Stiff leg deadlift 3x8-12 with double 2020 1 min drop set on last Dumbbell lunges 3x8-12 with double 2020 1 min drop set on last Supersets Leg extension 3x8-10 2020 1 min Leg curl Decline crunch 3 x 10-15 Calf raise 3x8-10 2020 1 min

Block 2

3 days

Day Option 1 Mon Chest/ back Tue Off Wed Legs/biceps/abs Thur Off Fri Shoulders/triceps Sat Off Sun Off

Day 1

Exercise Sets and reps Tempo Rest Barbell press 3 x 10-12 2020 1 min Barbell rows standing on bench Dumbbell pullover 3 x 10-12 2020 1 min Dumbbell flye Plus drop on last Double row over bench 3x8-12 with double 2020 1 min Incline dumbbell row drop set on last Cable x overs 6 x As many as Cable pulldown possible back to back 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Dumbbell lunges 3 x 10 - 12 2020 1 min Stiff leg deadlift Leg press 4 x 6 2020 1 min Calf press 4 x 15 Leg extension 6 x As many as 2020 1 min Leg curl possible back to back Spin bike 5 mins hard pace 30 sec climb 30 sec seated Barbell curl 3 x 8-10 reps each 1010 1 min Concentration curl Reverse curl tri-set Hanging leg raise 3 x 12 2121 1 min Swiss ball crunches

Day 3

Exercise Sets and reps Tempo Rest Lateral raise 3 x 10-15 2020 1 min Cable rear delt flye Upright cable row 6 x As many as 2020 1 min Standing dumbbell press possible back to back Dumbbell rolling shrugs 3 x 10-12 2020 1 min Rope overhead extension Cable lateral raise 3x8-10 Dumbbell kickback 2020 1 min Close grip pushups 3 x 10-15 2020 1 min

4 days

Block 1

Day Mon Back/rear delts/traps Tue Chest/front and medial delts Wed Off Thur Quads/hamstrings/calves Fri Biceps/triceps/abs Sat Off Sun Off

Day 1

Day 2

Exercise Sets and reps Tempo Rest Flat bench dumbbell press drop set 3x8-12 with double 2020 1 min drop set on last Incline dumbbell press 3x8-12 with double 2020 1 min drop set on last Wide dips 3x8-12 with double 2020 1 min drop set on last Superset Standing cable flye 3x8-10 2020 1 min lateral raises Supersets Wide grip upright row 3x8-10 2020 1 min Front dumbbell raise

Day 3

Day 4

Exercise Sets and reps Tempo Rest Superset 3x8-12 with double 2020 1 min Skullcrushers drop set on last Barbell curls Superset 3x8-12 with double 2020 1 min Overhead rope extension drop set on last Hammer curls Superset 3x8-12 with double 2020 1 min Rope pushdowns drop set on last Reverse grip dumbbell curls Superset 3 x 10-15 2020 1 min Decline crunch Side crunch

Block 2

4 days

Day Option 1 Mon Chest/ back Tue Legs Wed Off Thur Biceps/triceps/abs Fri Shoulders Sat Off Sun Off

Day 1

Day 2

Day 3

Exercise Sets and reps Tempo Rest Barbell curl 4 x 10-15 2020 1 min Rope overhead extension Concentration curl 4 x 10-15 2020 1 min Dumbbell kickback Reverse curl 4 x 10-15 Close grip pushups 2020 1 min Hanging leg raise 3 x 12 2121 1 min Swiss ball crunches

Day 4

STRENGTH

THE KILLING MACHINE

Welcome to THE KILLING MACHINE workout.

Stalllone, Rambo 4, BEAST!! Anybody who saw this movie will understand the meaning of a “man’s man.” Stallone once again transformed his physique. This time into something more akin to the Incredible Hulk than any other of his previous incarnations of John Rambo.

A body like this is forged much like the machete he forges in the movie. It is forged with dirty, hard, heavy, brutal work. And this is the theme of the workout. Heavy-ass weights and plenty of intensity.

This text contains everything you need to know to turn your body into a destructive force of nature. For the next 6 weeks you will lift hard and lift heavy working the traps and forearms to their maximum.

Each block lasts for 1 week and there are two separate blocks each with a different theme and training goal.

Weeks 1-2 primary exercises are 5 reps

Weeks 3-4 primary exercises are 2-6 reps

4 days

Block 1

Day Option 1 Option 2 Mon Back/deadlift/traps(high)/forearms(low) Back/deadlift/traps/forearms Tue Chest/bi’s/tri’s Chest /bi’s/tri’s/abs Wed Off Off Thur Legs /Cardio Legs/traps Fri Shoulders/traps (low)/forearms(hi) Off Sat Off Shoulders/cardio Sun Off Off

Finish with a week of optional unloading exercises. Train but reduce the intensity to about 60% of your usual level. If you trained hard enough on week 5 and 6 then you will be thankful of the lower intensity.

Day 1

Exercise Sets and reps Tempo Results Rest Towel *deadlift 5 x 5 3010 + drop set on last 2 without 1 min towel Close grip chin up or pulldown 5 x 5 3010 1 min Single arm bench row 4 x 7-8 2020 1 min Wide grip chin up or pulldown 4 x 10-12 2020 1 min Double low cable row with 4 x 10-12 2020 back extension 1 min Behind the back shrugs 4 x12-15 2020 Behind the back wrist curl 4 x 6-8 2121 1 min *towel around the bar

Day 2

Exercise Sets and reps Tempo Results Rest Incline db press 5 x 5 3010 1 min Low incline db press 4 x 6-7 3010 1 min Flat db press 4 x 7-8 3010 1 min Hammer grip flye 4 x 10-12 2020 1 min Cable x overs 4 x 10-12 2020 1 min Dips 4 x 6 3010 Reverse curls 1 min Skull crushers 4 x 7-8 3010 Power curls 1 min Preacher curls 4 x 10-12 2020 Bar pressdowns 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Front squat (partial – low to 5 x 5 3010 mid) 1 min

Stiff leg deadlift 5 x 5 4010 1 min Single leg step ups 4 x 7-8 2020 1 min Lying leg curl 4 x 7-8 2020 Calf press 4 x 10-12 2121 1 min Leg extension 4 x 10-12 2020 Leg curl 4 x 6-8 3010 Single leg calf raise 4 x 12 2121 30 secs

Exercise Sets and reps Tempo Results Rest Cardio 15 -20 minutes hard or 30-40 minutes steady state

Day 4

Exercise Sets and reps Tempo Results Rest Seated military press 5 x 5 3010 1-1.30 min Close upright row 4 x 6 3010 1 min Alternating lateral raise 4 x 7-8 3010 1 min Barbell shrug (peak 5 x 5 2011 1-1.30 contraction) min

Db rear delt flye 4 x 10-12 2020 1 min Cable lateral raise 4 x 10-12 2020 Cable rear delt flye 1 min Barbell seated wrist curl 4 x 12-15 2020 Seated reverse wrist curl 1 min

Block 2

Day Option 1 Option 2 Mon Back/deadlift/traps(low)/forearms(high) Back/deadlift/traps/forearms Tue Chest Chest Wed Cardio/bi’s/tri’s Off Thur Legs Legs/traps/ Fri Shoulders/traps (high)/forearms(low) Shoulders, bi’s/tri’s/abs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Deadlift 6/4/2/6/4/2 2010 1 min Bent over row 6/4/2/6/4/2 3010 1 min Wide chin up or pulldown – 4 x 8-10 2020 towel grip 1 min

Low cable row 4 x 10-12 2020 1 min Pullovers 4 x 10-12 2020 1 min Db shrugs 4 x6-8 2020 Bench wrist curl 4 x 12-15 2121 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Low incline barbell press 6/4/2/6/4/2 3010 1 min Flat db press 4 x 8-10 3010 1 min Hammer grip db press 3 x 8-10 3010 1 min Incline cable flye 4 x 10-12 2020 1 min Cable scoops 3 x 10-12 2020 1 min Ez Overhead extension 8 Skull crusher 8 Close ez press 8 x 3 with 10 secs 1 min rest Hammer curl 8 Incline db curl 8 Reverse barbell curl 8 x 3 with 10 secs 1 min

Day 3

Exercise Sets and reps Tempo Results Rest Back squat (partial – low to 6/4/2/6/4/2 3010 mid) 1 min

Stiff leg deadlift 6/4/2/6/4/2 4010 1 min Walking db lunges 4 x 8-10 each leg 2020 1 min Lying leg curl 4 x 8-10 2020 Calf press 4 x 10-12 2121 1 min Leg extension 4 x 10-14 2020 Leg curl 4 x 8-10 3010 Single leg calf raise 4 x 12 2121 30 secs Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Sets and reps Tempo Results Rest Arnold press 6/4/2/6/4/2 3010 1-1.30 min Shrugs 6/4/2/6/4/2 3010 1 min Leaning lateral raise 4 x 12 each arm 3010 1 min Wide upright row 4 x 8-10 2011 1-1.30 min 90 degrees lateral raise 4 x 10-12 2020 Db rear delt flye 1 min Barbell seated wrist curl 4 x 12-15 2020 Seated reverse wrist curl 1 min

5 days

Block 1

Day Option 1 Option 2 Mon Back/deadlift/traps(high)/forearms(low) Back/deadlift/traps/forearms Tue Chest Chest Wed Cardio/bi’s/tri’s Off Thur Legs Legs/traps/ Fri Shoulders/traps (low)/forearms(hi) Shoulders, bi’s/tri’s/abs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Towel deadlift* 5 x 5 3010 + drop set on last 2 without 1 min towel Close grip chin up or pulldown 5 x 5 3010 1 min Single arm bench row 4 x 7-8 2020 1 min Wide grip chin up or pulldown 4 x 10-12 2020 1 min Double low cable row with 4 x 10-12 2020 back extension 1 min Behind the back shrugs 4 x12-15 2020 Behind the back wrist curl 4 x 6-8 2121 1 min *towel around the bar

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 15 -20 minutes hard or 30-40 minutes steady state Dips 4 x 6 3010 Reverse curls 1 min Skull crushers 4 x 7-8 3010 Power curls 1 min Preacher curls 4 x 10-12 2020 Bar pressdowns 1 min

Day 4

Exercise Sets and reps Tempo Results Rest Front squat (partial – low to 5 x 5 3010 mid) 1 min

Day 5

Db rear delt flye 4 x 10-12 2020 1 min Cable lateral raise 4 x 10-12 2020 Cable rear delt flye 1 min Barbell seated wrist curl 4 x 12-15 2020 Seated reverse wrist curl 1 min

Block 2

Day 1

Exercise Sets and reps Tempo Results Rest Deadlift 6/4/2/6/4/2 2010 1 min Bent over row 6/4/2/6/4/2 3010 1 min Wide chin up or pulldown – 4 x 8-10 2020 towel grip 1 min

Low cable row 4 x 10-12 2020 1 min Pullovers 4 x 10-12 2020 1 min Db shrugs 4 x6-8 2020 Bench wrist curl 4 x 12-15 2121 1 min

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Ez Overhead extension 8 Skull crusher 8 Close ez press 8 x 3 with 10 secs 1 min rest Hammer curl 8 Incline db curl 8 Reverse barbell curl 8 x 3 with 10 secs 1 min rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Exercise Sets and reps Tempo Results Rest Back squat (partial – low to 6/4/2/6/4/2 3010 mid) 1 min

Day 5

Exercise Sets and reps Tempo Results Rest Arnold press 6/4/2/6/4/2 3010 1-1.30 min shrugs 6/4/2/6/4/2 3010 1 min Leaning lateral raise 4 x 12 each arm 3010 1 min Wide upright row 4 x 8-10 2011 1-1.30 min 90 degrees lateral raise 4 x 10-12 2020 Db rear delt flye 1 min Barbell seated wrist curl 4 x 12-15 2020 Seated reverse wrist curl 1 min

STRENGTH MACHINE

4 days

Day Mon Chest Tue Back Wed off Thur Legs Fri Shoulders/arms Sat Offs Sun Off

Day 1

Exercise Sets and reps Tempo Rest Bench press (bands or chains optional) 5 x 5 3010 2-3 mins

Incline dumbbell press 4 x 6 3010 1-2 mins

Dips – wide grip 4 x 6 3010 2 mins

Power push ups 3 x AMRAP 10x0 1 min

Incline dumbbell flye 4 x 10-12 2020 1 min

Flat dumbbell flye with palms down 3 x 12-15 2020 1 min

AMRAP = as many reps as possible

Day 2

Exercise Sets and reps Tempo Rest Bent over barbell row 5 x 5 3010 2-3 mins

Medium grip lat pulldown 4 x 6 3010 1-2 mins

Kneeling dumbbell row with 45 degree 4 x 6 3010 2 mins grip Ball slam or power stiff arm pulldown 3 x 8-12 10x0 1 min

V bar pulldown 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Back squats 5 x 5 3010 2-3 mins

Stiff leg deadlift 4 x 4 3010 2-3 mins

Barbell step ups 4 x 6 3010 1-2 mins

Leg extensions 4 x 10 3010 1 mins

Lying leg curl 4 x 12 30x0 1 mins

Calf raise 4 x 12-15 2121 1 min

Day 4

Exercise Sets and reps Tempo Rest Barbell clean 5 x 5 3010 2-3 mins

Push press 4 x 6 3010 2-3 mins

Barbell shrugs 4 x 6 3010 1-2 mins

Lateral raises 4 x 8-10 3010 1 mins

Rear delt flye over bench 4 x 10-12 3010 1 mins

Power curl 4 x 6 30x0 1-2 mins Overhead barbell extension

Hammer curls 3 x 8 2020 1 min Rope pushdown

Dumbbell preacher curl 3 x 8 2020 1 min Barbell pressdown

Block 2

Day 1

Exercise Sets and reps Tempo Rest Incline bench press 5 x 5 3010 2-3 mins

Flat dumbbell press 4 x 6 3010 1-2 mins

Dips – wide grip 4 x 2-3 3010 2 mins

Decline dumbbell flye 4 x 10-12 2020 1 min

Flat dumbbell flye 3 x 12-15 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Wide grip pulldown 5 x 5 3010 2-3 mins

Standing single are row 4 x 6 3010 1-2 mins

Reverse grip bent over row 4 x 6 3010 2 mins

Pullover 3 x 8 10x0 1 min

V bar seated row 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Back box squatssquats 5 x 5 3010 2-3 mins

Stiff leg deadlift with dumbbells 4 x 4 3010 2-3 mins

Barbell lunges 4 x 6 3010 1-2 mins

Leg extensions 4 x 15 3010 1 mins

Lying leg curl 4 x 6 30x0 1 mins

Calf press 4 x 12-15 2121 1 min

Day 4

Exercise Sets and reps Tempo Rest Seated barbell press 5 x 5 3010 2-3 mins

Power upright row 4 x 6 3010 2-3 mins

Dumbbell shrugs 4 x 6 3010 1-2 mins

Lateral cable raisesraises 4 x 8-10 3010 1 mins

Cable rear delt flye 4 x 10-12 3010 1 mins

Barbell curl 4 x 6 30x0 1-2 mins Overhead rope extension

Reverse curls 3 x 8 2020 1 min Bar pushdown

Barbell preacher curl 3 x 8 2020 1 min Reverse single pressdown

5 days

Day Mon Chest Tue Back Wed Arms Thur Legs Fri shoulders Sat Offs Sun Off

Day 1

Exercise Sets and reps Tempo Rest Bench press (bands or chains optional) 5 x 5 3010 2-3 mins

Incline dumbbell press 4 x 6 3010 1-2 mins

Dips – wide grip 4 x 6 3010 2 mins

Power push ups 3 x AMRAP 10x0 1 min

Incline dumbbell flye 4 x 10-12 2020 1 min

Flat dumbbell flye with palms down 3 x 12-15 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Bent over barbell row 5 x 5 3010 2-3 mins

Medium grip lat pulldown 4 x 6 3010 1-2 mins

Kneeling dumbbell row with 45 degree 4 x 6 3010 2 mins grip Ball slam or power stiff arm pulldown 3 x 8-12 10x0 1 min

V bar pulldown 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Power curl 4 x 6 30x0 1-2 mins

Hammer curls 3 x 8 2020 1 min

Dumbbell preacher curl 3 x 8 2020 1 min

Overhead barbell extension 3 x 8 2020 1 min

Barbell pressdown 3 x 8 2020 1 min

Rope pushdown 3 x 8 2020 1 min

Day 4

Exercise Sets and reps Tempo Rest Back squats 5 x 5 3010 2-3 mins

Stiff leg deadlift 4 x 4 3010 2-3 mins

Barbell step ups 4 x 6 3010 1-2 mins

Leg extensions 4 x 10 3010 1 mins

Lying leg curl 4 x 12 30x0 1 mins

Calf raise 4 x 12-15 2121 1 min

Day 5

Exercise Sets and reps Tempo Rest Barbell clean 5 x 5 3010 2-3 mins

Push press 4 x 6 3010 2-3 mins

Barbell shrugs 4 x 6 3010 1-2 mins

Lateral raises 4 x 8-10 3010 1 mins

Rear delt flye over bench 4 x 10-12 3010 1 mins

Block 2

Day 1

Exercise Sets and reps Tempo Rest Incline bench press 5 x 5 3010 2-3 mins

Flat dumbbell press 4 x 6 3010 1-2 mins

Dips – wide grip 4 x 2-3 3010 2 mins

Decline dumbbell flye 4 x 10-12 2020 1 min

Flat dumbbell flye 3 x 12-15 2020 1 min

Day 2

Exercise Sets and reps Tempo Rest Wide grip pulldown 5 x 5 3010 2-3 mins

Standing single are row 4 x 6 3010 1-2 mins

Reverse grip bent over row 4 x 6 3010 2 mins

Pullover 3 x 8 10x0 1 min

V bar seated row 4 x 10-12 2020 1 min

Day 3

Exercise Sets and reps Tempo Rest Barbell curl 4 x 6 30x0 1-2 mins

Reverse curls 3 x 8 2020 1 min

Barbell preacher curl 3 x 8 2020 1 min

Overhead rope extension 4 x 6 30x0 1-2 mins

Bar pushdown 3 x 8 2020 1 min

Reverse single pressdown 3 x 8 2020 1 min

Day 4

Exercise Sets and reps Tempo Rest Back box squatssquats 5 x 5 3010 2-3 mins

Stiff leg deadlift with dumbbells 4 x 4 3010 2-3 mins

Barbell lunges 4 x 6 3010 1-2 mins

Leg extensions 4 x 15 3010 1 mins

Lying leg curl 4 x 6 30x0 1 mins

Calf press 4 x 12-15 2121 1 min

Day 5

Exercise Sets and reps Tempo Rest Seated barbell press 5 x 5 3010 2-3 mins

Power upright row 4 x 6 3010 2-3 mins

Dumbbell shrugs 4 x 6 3010 1-2 mins

Lateral cable raisesraises 4 x 8-10 3010 1 mins

Cable rear delt flye 4 x 10-12 3010 1 mins

HERCULES

The Hercules workout forges a physique that is dense, strong and powerful. It combines strength and power with functional bodybuilding.

Split into phases spread over x weeks it keeps isolation movements to a minimum focusing instead on compound movements, strict tempo regulations and maximum intensity. The workouts also call for you to record and break your own records in most sessions. This accomplishes two things. 1. You will have something to aim for in each workout and 2. You will feel like Hercules himself taking on his labours.

The diet you follow on this routine is up to you but I would advise a clean but positive calorie balance to ensure full recovery and optimum energy for the onslaught to come.

The labours of Hercules

As Hercules has to prove himself by completing 12 seemingly impossible labours you too will have to complete labours of your own.

These labours although sounding fanciful are simply fitness tests for you to complete over the course of 6 weeks. They provide maximum stimulation as all tests should do, they provide motivation every workout and finally they record your exact capabilities at this stage of your training. This information will be useful during subsequent training either using my system or any other system you choose to follow.

The labours

These challenges may vary within the exercise as the weeks go on. For example, bench press 1rm could be a normal range press or an overload of the bench supports.

Bench press 1 rm Bench press 85% of 1rm AMRAP (as many reps as possible) in 1min15secs Deadlift 1 rm Deadlift AMRAP 85% of 1rm in 1min15secs Big daddy (single arm dumbbell) overhead press AMRAP 1m15secs Clean AMRAP 85% of 1rm in 1min15secs Chin ups (strongest grip) 1 rm Chin ups 85% of 1 rm in 1 min 15 secs Step ups AMRAP in 1min15secs (heavy load) Back squat 1rm Back squat ARAMP 85% of 1rm in 1min15secs Wide dips 1rm Wide dips AMRAP 85% of 1rm in 1min15secs Be legendary Phase 1 – strength endurance Phase 2 – maximum strength Phase 3 – strength endurance Phase 4 – maximum strength Phase 5 – strength endurance Phase 6 – maximum strength

Phase 1 - Day 1 Sets and reps Tempo Rest Flat bench barbell press 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Incline alternating dumbbell press 4 x 6-8 each arm 3010 1 min15 sec low decline hammer grip press 4 x 6-8 3010 1 min15 sec side to side pushups on ball 3 x AMRAP XXXX 1 min Close grip ez bar press 3 x 8 2010 1 min Cable low cross over press standing 4 x 12 2020 1 min Bench dips 3 x 15 2010 1 min Bar pressdowns 3 x 15 2010 1 min

Day 2 Sets and reps Rest Back box squat 90 degrees 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Dumbbell front squats (rest dumbbells on 3 x 8-10 2020 1 min 30 sec shoulders) Walking dumbbell lunges 3 x 16 2020 1 min 15 sec Leg press with calf press 4 x 15 2011 1 min 15 sec Leg extension/leg curl superset 3 x 10-15 2020 1 min 15 sec

Day 3

Sets and reps Rest Optional cardio e.g. boxing/mma/treadmill

Day 4

Sets and reps Rest Seated barbell press 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Barbell clean from the rack (rest on each 3 x 6 X1x0 1 min 15 sec rep) Arnold press 3 x 8-10 2010 1 min Lateral raise from behind the back 3 x 8-10 2021 1 min Seated dumbbell rear delt flye 4 x 8-10 2021 1 min

Day 5 Back/Rear delts/mid traps/biceps

Sets and reps Rest Deadlift 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Chin ups (strongest grip) 1 rm 8/5/3/2/1/1/1 up to max 20x0 1-2 mins

Single arm dumbbell row 3 x 12-15 2020 1 min15 secs Reverse grip pulldown 3 x 8-10 2020 1 min Hammer curls 3 x 8-10 2020 1 min Barbell curls 3 x 8-10 plus double drop set 2020 1 min

Phase 2 - Day 1 Sets and reps Tempo Rest Flat bench barbell press AMRAP 85% of 1rm in 1min15secs Your call 2mins 3 x 5-8 warm ups * Incline db press 4 x 6 3010 1 min 15 sec low decline barbell press 4 x 8 plus drop set on last 3010 1 min 15 sec Clapping pushups 3 x AMRAP XXXX 1 min Close grip ez bar press 3 x 8-10 2010 1 min Cable low cross over press standing 3 x 10 2020 1 min Bench dips 3 x 10 2010 1 min Bar pressdowns 3 x 12 2010 1 min

Day 2 Sets and reps Rest Back box squat 90 degrees AMRAP 85% of 1rm in 1min15secs Your call 2 min 3 x 5-8 warm ups * Dumbbell step ups AMRAP 85% of 1rm in 1min15secs 2010 1 min 15 sec 3 x 5-8 warm ups * Walking lunges 3 x 16 2020 1 min 15 sec Leg press with calf press 4 x 10 3011 1 min 15 sec Leg extension/leg curl superset 4 x 10/ 4 x 6 2010 1 min 15 sec

Day 3

Sets and reps Rest Optional cardio e.g. boxing/mma/treadmill

Day 4

Sets and reps Rest Single arm alternating dumbbell press AMRAP 85% of 1rm in 1min15secs Your call 1 min 15 sec 3 x 5-8 warm ups * Barbell clean AMRAP 85% of 1rm in 1min15secs X0x0 1 min 15 sec 3 x 5-8 warm ups * Arnold press 4 x 6-8 2010 1 min 15 sec Lateral raise with 5 second pause 4 x 8 2025 1 min Seated dumbbell rear delt flye 4 x 8 2020 1 min

Day 5

Sets and reps Rest Deadlift AMRAP 85% of 1rm in 1min15secs Your call 1-2 mins 3 x 5-8 warm ups * Chin ups (strongest grip) AMRAP 85% of 1rm in 1min15secs 2010 1min 15sec 3 x 5-8 warm ups * Single arm dumbbell row 4 x 8 3010 1 min 15sec Reverse grip pulldown 4 x 8-10 plus drop set 2011 1 min Hammer curls 4 x 6 2020 1 min Barbell curls 4x 8-10 plus drop set 2020 1 min

Phase 3 - Day 1 Sets and reps Tempo Rest Incline barbell press 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Decline dumbbell press 4 x 8-10 3010 1 min 15 sec Flat wide grip bench press 3 x 8 2020 1 min 15 sec Close grip dumbbell bench press 3 x 10 2020 1 min Dumbbell incline flyes 3 x 12 3010 1 min close grip dips 3 x 10 plus drop set on last 2020 1 min Overhead rope extension 3 x 10 plus drop set on last 2010 1 min

Day 2 Sets and reps Rest Sumo back squat 1 rm 8/5/3/2/1/1/1 up to max Your call 2 -4 mins

Barbell step ups 4 x 8 2020 1 min 15 sec Single leg dumbbell lunges 3 x 15 2010 1 min 15 sec Close stance leg press 3 x 10 2020 1 min 15 sec Lying leg curl 4 x 10 30x0 1 min Calf raise 5 x 12 2020 1 min

Day 3

Sets and reps Rest Optional cardio e.g. boxing/mma/treadmill

Day 4

Sets and reps Rest Seated barbell press 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Power upright row 3 x 12-15 11x0 1 min 15 sec Barbell front raise 3 x 12-15 2011 1 min Power lateral raise (slight swing) 3 x 8-10 20x1 1 min 15 sec Power bent over rear delt flye 3 x 8-10 20x1 1 min Low to high rear delt cable cross overs 3 x 8-10 2020 1 min

Day 5

Sets and reps Rest Deadlift from the rack (below knee cap) 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Close overhand grip pulldowns 3 x 8 3010 1 min Seated low cable row 4 x 10 3010 1 min Wide low cable row 3 x 12 3010 1 min Kneeling row with 45 degree grip 3 x 12 2020 1 min Reverse curls 4 x 6-10 2020 1 min Cable curl with finger roll 4 x 6-10 with drop set on last 1 min

Phase 4 - Day 1 Sets and reps Tempo Rest Incline barbell press AMRAP 85% of 1rm in 1min15secs Your call 2mins 3 x 5-8 warm ups Decline dumbbell press 4 x 6 3010 1 min 15 sec Flat wide grip bench press 3 x 8 2020 1 min 15 sec Close grip dumbbell bench press 3 x 10 2010 1 min Dumbbell incline flyes 2 x 10 3010 1 min Dumbbell flat bench flyes 2 x 10 2020 1 min Dumbbell decline flyes 2 x 10 2020 1 min close grip dips 3 x 10 2020 1 min Overhead rope extension 3 x 10 2020 1min Day 2 Sets and reps Rest Sumo back squat AMRAP 85% of 1rm in 1min15secs Your call 1 min 3 x 5-8 warm ups 1 min Barbell step ups 4 x 8 2020 1 min Single leg dumbbell squats 4 x 8 2020 1 min leg press 21’s 3 x 7/7/7 2010 1 min Lying leg curl 3 x 10 3010 1 min Calf raise 3 x 12 2020 1 min

Day 3

Sets and reps Rest Optional cardio e.g. boxing/mma/treadmill Abs work

Day 4

Sets and reps Rest Single arm alternating dumbbell press (lift AMRAP 85% of 1rm in 1min15secs Your call 1 min from floor each time) 3 x 5-8 warm ups 1 min 1 min Power upright row 3 x 8-10 11x0 1 min Alternating front raise 3 x 8-10 2020 1 min Alternating lateral raise to high position 3 x 8-10 2020 1 min rear delt flye over bench 3 x 8-10 2020 1 min high to low rear delt cable cross overs 3 x 8-10 2020 1 min

Day 5

Sets and reps Rest Deadlift from the rack (below knee cap) AMRAP 85% of 1rm in 1min15secs Your call 2 mins 3 x 5-8 warm ups

Close overhand grip pulldowns 3 x 8-10 3010 1 min Seated low cable row 3 x 8-10 2020 1 min Wide low cable row 3 x 8-10 3010 1 min Kneeling row with 45 degree grip 3 x 8-10 2020 1 min Reverse curls 3 x 8-10 2020 1 min Cable curl with finger roll 3 x 8-10 2021 1 min

Phase 5 - Day 1 Sets and reps Tempo Rest Barbell press of the blocks (45 degree start 1 rm 8/5/3/2/1/1/1 up to max Your call 2mins with the arms)

Wide grip dips 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Incline db press 3 x 10 2010 1 min low decline barbell press 3 x 12 2020 1 min Lying hammer extensions 3 x 12 2020 1 min Reverse pushdowns 3 x 12 2020 1 min

Day 2 Sets and reps Rest Front squat 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Walking barbell lunges 3 x 16 2010 1 min15sec Sumo leg press 3 x 10 2010 1 min15sec Leg exgtensions 3 x 12 2020 1 min15sec Leg curls 3 x 12 2020 1 min15sec Single leg calf raise 3 x 12 2010 1 min

Day 3

Sets and reps Rest

Day 4

Sets and reps Rest Barbell clean 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Bradford press (front to back) 3 x 12-15 2010 1 min Farmers walk (or static hold) 3 x as long as possible 1 min Front raise kettlebell hold 3 x as long as possible 1 min Front to lateral raise 3 x 8-10 2020 1 min Seated lateral raise to rear flye 3 x 8-10 2020 1 min

Day 5

Sets and reps Rest T bar row 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins

Bodyweight chin ups 1 rm 8/5/3/2/1/1/1 up to max Your call 2-4 mins Standing single arm row 3 x 12-15 2010 1 min Dumbbell pullover 3 x 8-10 3010 1 min Ez bar burl 3 x 8-10 2020 1 min Zottman curls 3 x 8-10 2020 1 min Rowing 3 x 500m 2 mins

Phase 6 - Day 1 Sets and reps Tempo Rest Barbell press of the blocks (45 degree start AMRAP 85% of 1rm in 1min15secs Your call 2 mins with the arms) 3 x 5-8 warm ups

Wide grip dips AMRAP 85% of 1rm in 1min15secs Your call 2 mins 3 x 5-8 warm ups Incline db press 3 x 8 3010 1 min 15 sec low decline barbell press 3 x 10 3010 1 min 15 sec Dumbbell fyle to close press 3 x 12 3020 1 min Lying hammer extensions 3 x 12 3010 1 min Reverse pushdowns 3 x 12 3010 1 min

Day 2 Sets and reps Rest Dumbbell step ups AMRAP 85% of 1rm in 1min15secs Your call 2 min 3 x 5-8 warm ups

Front squat 4 x 8 3010 1 min15sec Walking lunges 4 x 12 2020 1 min15sec Sumo leg press 3 x 8 3030 1 min15sec Leg extensions 3 x 8 2020 1 min15sec Leg curls 3 x 6-8 2020 1 min15sec Single leg calf raise 3 x 12 3111 1 min15sec

Day 3 Sets and reps Rest

Day 4 Chest/ front delts/medical delts/triceps

Sets and reps Rest Single arm upright power row AMRAP 85% of 1rm in 1min15secs Your call 2 min 3 x 5-8 warm ups

Standing barbell press 3 x 8-10 2010 1 min15sec Farmers walk (or static hold) 3 x as long as possible 1 min15sec Lateral raise hold 3 x as long as possible 1 min Front to lateral raise 3 x 8-10 2020 1 min Seated lateral raise to rear flye 3 x 8-10 2020 1 min

Day 5 Back/Rear delts/mid traps/biceps Sets and reps Rest T bar row AMRAP 85% of 1rm in 1min15secs Your call 2 mins 3 x 5-8 warm ups

Bodyweight chin ups AMRAP 85% of 1rm in 1min15secs Your call 2 mins 3 x 5-8 warm ups

Standing single arm row 3 x 6-8 2010 1 min15sec Dumbbell pullover 3 x 6-8 3010 1 min15sec Ez bar burl 3 x 8-10 plus drop set on last 2020 1 min Zottman curls 3 x 8-10 plus drop set on last 2020 1 min

ULTIMATE ATHLETE

THE SPARTAN

Welcome to The Spartan workout. Gerard Butler and the actors who played the Spartans in the movie 300 were put through their paces by team workouts and high intensity metabolic training.

However this was just a small amount of the work they actual did to get into the kind of condition needed by the producers. Gerard Butler employed the help of a professional bodybuilder to take care of the finer details such as muscle mass and strength.

The other Spartans and their spiritual successors who starred in the TV series Spartacus took in brutal workouts designed to bring them together as a unit and prepare them for the physicality of the show. What I present here is an essence of the Spartan mentality. No tricks, no gimmicks just brutal hard work. Gut busting, vomit inducing bastards of a workout. Survive or die but do not give in! THIS IS SPARTAAAAA!!!

4 days

Block 1

Day 1 – perform each exercise as a superset

Exercise Sets and reps Tempo Results Rest Flat barbell bench press 8/6/4/2 20X0 15-30 Mountain climbers 45 secs secs Incline barbell press 8/6/4/2 20X0 15-30 Skipping 45 secs secs Decline mid grip bench press 8/6/4/2 20X0 15-30 Jump squats 45 secs secs Cable standing press 8/6/4/2 20X0 15-30 High knee sprint steps 45 secs secs Leg raise 4 x 10-12 2020 15-30 90 degrees legs crunch secs

Day 2

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 3

Exercise Sets and reps Tempo Results Rest Chin ups - wide 8/6/4/2 20X0 High knee sprint steps 45 secs 15-30 secs Mid grip lat pulldown 8/6/4/2 20X0 Skipping 45 secs 15-30 secs Bench row double or single 8/6/4/2 20X0 Jump squats 45 secs 15-30 secs Low cable row 8/6/4/2 20X0 Mountain climbers 45 secs 15-30 secs Rope crunch 4 x 10-15 2020 Hanging leg raise 15-30 secs

Day 4

Exercise Sets and reps Tempo Results Rest Front squats 8/6/4/2 20X0 Mountain climbers 45 secs 15-30 secs Stiff leg deadlift 8/6/4/2 20X0 Skipping 45 secs 15-30 secs Back squat 8/6/4/2 20X0 Jump squats 45 secs 15-30 secs Leg curl 8/6/4/2 20X0 High knee sprint steps 45 secs 15-30 secs

Block 2

Day 1

Exercise Weight Weight

Bench press 8 rm Incline press 8 rm Sprawls x 15 Clapping pushups 10 Jerk press 10 rm Mountain climbers 20 Bench jumps 20 Heavy db pickups to chest Side 2 side pushups 8 Push up to burpee x 10 1. 1. 2. 2. 3. 3.

Day 2

Exercise Weight Weight Deadlift 8 rm Trap bar deadlift 8 rm 400m (rolling) Neck bridges x 20 Kb swings x 10 Snatch high pull x 10 Farmers walk x4 Rower 200m Rower 200m Jumping lunges 20 1. 1. 2. 2. 3. 3.

Day 3

Exercise Weight Weight Muscle ups x 5 Weighted chin up 8 rm Side 2 side sprawls x 15 Jump hang knee raise x 15 Power clean x 8 Bent over row x 10 Ball slams x 20 Knee throws x 15 Jump chins x 10 Rower 250m 1. 1. 2. 2. 3. 3.

Day 4

Exercise Weight Weight Back squat 8 rm Front squat 8 rm Side 2 side over ball x Scorpion push ups x 20 20 Kb jump squat x 14 Box jump x 10 Touch jumps x 20 400m rolling Incline 100m Jump squats 10 1. 1. 2. 2. 3. 3.

5 days

Block 1

Day 1

Exercise Sets and reps Tempo Results Rest Flat barbell bench press 8/6/4/2 20X0 Mountain climbers 45 secs 15-30 secs Incline barbell press 8/6/4/2 20X0 Skipping 45 secs 15-30 secs Decline mid grip bench press 8/6/4/2 20X0 Jump squats 45 secs 15-30 secs Cable standing press 8/6/4/2 20X0 High knee sprint steps 45 secs 15-30 secs Leg raise 4 x 10-12 2020 90 degrees legs crunch 15-30 secs

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Day 5

Exercise Sets and reps Tempo Results Rest Bench press 5 x 8 reps 1010 Bent over row Cleans Push press Wide bent over row 1 min

Block 2

Day Option 1 Option 2 Mon Upper push metabolic Upper push metabolic Tue Lower pull metabolic Lower pull metabolic Wed Cardio Off Thur Upper pull metabolic Upper pull metabolic Fri Lower push metabolic Lower push metabolic Sat Off Cardio Sun Off Off

Day 1

Exercise Weight Weight

Day 2

Day 3

Exercise Sets and reps Tempo Results Rest Cardio 30 minutes high intensity intervals e.g.

Treadmill – 30sec on 1 min off 30 minutes bagwork

Day 4

Day 5

Exercise Weight Weight Back squat 8 rm Front squat 8 rm Side 2 side over ball x Scorpion push ups x 20 20 Kb jump squat x 14 Box jump x 10 Touch jumps x 20 400m rolling treadmill Incline 100m treadmill Jump squats 10 1. 1. 2. 2. 3. 3.

THE BOXER

Welcome to THE BOXER workout. In Rocky IV Stallone developed the transformed Rocky III physique into a larger more convincing version of the “heavyweight” champion Rocky Balboa. In Rocky III he got ripped. In Rocky IV he got ripped with more muscle mass.

For many people, if you ask them to think about the 1980’s action movie physiques they think about Stallone in those stars and stripes shorts. Not only did it display Sly in his prime but it also had Dolph Lundgren with his equally impressive physique as his opponent.

Stallone, needing to compete with the massive Lundgren change his physique focusing not only on his conditioning as he did in Rocky III but equally on his muscular development. His shoulders had more size. His back and neck were a little thicker and he just looked more destructive.

Workout breakdown

The following workouts are broken down into 3 x 2 week blocks for a total of 6 weeks of intense structures training. The emphasis is on the conditioning, fitness, strength endurance, abs, obliques, arms and shoulders. There are 4,5,7 and 8 workout per week combinations and although I present the optimum split it can be altered to suit your personal schedule.

Each block is a mixture of conditioning and strength endurance exercises. As the blocks progress so does the intensity of the workouts. This also ensures that after a de-loading week on week 7 that the re- introduction of the workout isn’t too hard on the joints and CNS helping to prevent over-training.

Week 1-2 – resistance work with light cardio and separate hard cardio days

Week 3-4 – combined cardio and resistance work with separate cardio days

Week 5-6 – mixed push/pull combined with high intensity cardio

4 days a week

Block 1

Day Option 1 Option 2 Mon Push/cardio/core Push/cardio/core Tue Cardio/core Off Wed Off Off Thur Pull/cardio Cardio/core Fri legs legs Sat Off Off Sun Off Pull/cardio/core

Day 1

Exercise Sets and reps Tempo Results Rest Db chest press 4 x 12 3010 Alternating db press with legs Drop set 2020 1 ½ mins raised 60 degrees Incline cable flye 4 x 10-12 3010 Cable scoops 2020 1 ½ mins Arnold press 4 x 8-12 3010 Wide grip upright row 2020 None Front db raise 4 x 8-12 2020 Lateral db raise 1 min Leg raise ceiling thrust 15/12/10 2020 Chest raise crunch 15/12/10 30 secs Cardio steady state 10-20 minutes

Day 2 – 10 x 3 minutes round. Choose any combination of the following exercises.

Boxing based Cardio/bodyweight Sample workout Skipping X trainer 3 mins skipping Bagwork Treadmill sprints 3 mins bagwork Padwork Sprints 3 mins skipping Sparring Rower 3 mins sprints Shadowboxing 3 mins rower 3 mins x trainer 3 mins sprints 3 mins bagwork 3 mins bagwork 3 mins bagwork

Day 3

Exercise Sets and reps Tempo Results Rest Lat pulldown – wide 4 x 8-12 3010 Wide bent over row 2020 1 min Cleans 4 x 8-12 10x0 Bent over reverse grip row 2020 1 min Snatch high pull 4 x 8 3010 Stiff arm pulldown 4 x 8-12 10x0 None Barbell shrugs 4 x 8-12 2020 Rear delt db flye 2021 1 min Cable cross body rotation 15/12/10 2020 Side crunch over bench 15/12/10 2020 30 secs Cardio steady state 10-20 minutes

Day 4

Exercise Sets and reps Tempo Results Rest Back barbell squat 12/10/8/6/5 3010 1 ½ mins Stiff leg deadlift 5 x 6 3010 2020 1 ½ mins Barbell lunges 3 x 16 3010 Lying leg curl 3 x 8 2020 1 min Bench step ups 3 x 16 2020 Leg curl 2 x 8 1 min Calf raise 3 x 12-15 2121 1 min Seated calf raise 3 x 12-15 2121 1 min

Block 2

Day Option 1 Option 2 Mon push/metabolic/core push/metabolic/core Tue Cardio Off Wed Off pull/metabolic Thur Pull/metabolic/Cardio Cardio Fri Legs Off Sat Off Legs Sun Off Off

Day 1

Exercise Sets and reps Tempo Results Rest Bench barbell press 4 x 8 3010 30 secs Ball side to side 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Shoulder barbell push press 4 x 8 3010 30 secs Ball squat throw 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Incline db press 4 x 8 2020 Frogger (burpee/push/jump 30 seconds 30 secs chin) Cardio steady state 10-20 minutes

Day 2 – 10 x 3 minutes round. Choose any combination of the following exercises.

Day 3

Exercise Sets and reps Tempo Results Rest Clean and barbell roll-out (abs) 4 x 8 30 secs

Cardio 5 mins i.e. treadmill hard pace Chin ups 4 x 8 3010 30 secs Ball slam 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Bent over row 4 x 8 2020 High power pull 30 seconds Fast 30 secs Cardio steady state 10-20 minutes

Day 4

Exercise Sets and reps Tempo Results Rest Front squat 4 x 8 3010 30 secs Box jump 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Barbell lunges 4 x 8 3010 30 secs Jumping lunges 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Stiff leg deadlift 4 x 8 2020 Broad jumps (long jump) 30 seconds Fast 30 secs Cardio steady state 10-20 minutes

5 days

Day 1

Day 2 – 10 x 3 minutes round. Choose any combination of the following exercises.

Day 3

Day 4

Workout 5

Block 2

Day Option 1 Option 2 Mon push/metabolic/core push/metabolic/core Tue Cardio pull/metabolic Wed Pull/metabolic Off Thur Cardio Cardio Fri Legs legs Sat Off Off Sun Off Cardio

Day 1

Exercise Sets and reps Tempo Results Rest Bench barbell press 4 x 8 3010 30 secs Ball side to side 30 seconds Fast Cardio 5 mins i.e. treadmill hard pace Shoulder barbell push press 4 x 8 3010 30 secs Ball squat throw 30 seconds Cardio 5 mins i.e. treadmill hard pace Incline db press 4 x 8 2020 Frogger (burpee/push/jump 30 seconds 30 secs chin) Cardio steady state 10-20 minutes

Day 2 – 10 x 3 minutes round. Choose any combination of the following exercises.

Day 3

Exercise Sets and reps Tempo Results Rest Clean and barbell roll-out (abs) 4 x 8 30 secs

Day 4 – 10 x 3 minutes round. Choose any combination of the following exercises.

Day 5

THE FIGHTER

The life of the fighter is the life of the warrior. The hard path and the path of self-discovery for only by fighting and preparing for combat does one truly understand oneself.

The modern warrior is a throwback to the warriors of old. As well as the strain of physiological preparation there is the knowledge that the end if the training signals the beginning of a tougher battle that could result in ultimately in death. Pretty heavy right?

Thankfully these workouts are not intended to be the preparation methods of a mixed martial artist. Although they do share many of the same training principles it would be irresponsible of me to claim it was. The needs of any sports specific training would require an individual and tailored approach (which could easily be arranged as I am also a consultant) so as not to be detrimental to the main aim, fighting.

No, instead what I present here is a the intensity, effort and madness, a flavour if you will of what it takes to be an MMA fighter. Instead of a physical opponent your opponent will be the voice in your head that constantly asks you "why are you doing this?" and tells you to stop.

4 days

Block 1

Day Option 1 Option 2 Mon Chest/mma Chest/mma Tue Back Back Wed Off Off Thur Shoulders/mma Shoulders/mma Fri Legs Off Sat Off Legs Sun Off Off

Week 1

Day 1

PART 1

Option 1 - optimal

Exercise Sets and reps Tempo Results Rest Flat barbell bench press 8/6/4/2 20X0 Sprints 45 secs 1 min Incline barbell press 8/6/4/2 20X0 Spin bike 45 secs 1 min Decline mid grip barbell press 8/6/4/2 20X0 Rower 45 secs 1 min Cable standing press 8/6/4/2 20X0 X trainer 45 secs 1 min

Switch cardio exercises depending on availability. Escalate difficulty of cardio effort as resistance work gets harder.

Option 2 – secondary

Exercise Sets and reps Tempo Results Rest Flat barbell bench press 8/6/4/2 20X0 Mountain climbers 45 secs 1 min Incline barbell press 8/6/4/2 20X0 Skipping 45 secs 1 min Decline mid grip bench press 8/6/4/2 20X0 Jump squats 45 secs 1 min Cable standing press 8/6/4/2 20X0 High knee sprint steps 45 secs 1 min

Exercise Sets and reps Tempo Results Rest Mma actual training

PART 2

Or 3 x 5 min rounds

Boxing based Cardio/bodyweight Sample workout Skipping X trainer 5 mins skipping Bagwork Treadmill sprints 5 mins bagwork Padwork Sprints 5 mins bagwork Sparring Rower 5 mins sprints Shadowboxing 5 mins backwork

Day 2

Option 1 - optimal

Exercise Sets and reps Tempo Results Rest Chin ups - wide 8/6/4/2 20X0 Sprints 45 secs 1 min Bench row double or single 8/6/4/2 20X0 Spin bike 45 secs 1 min Mid grip lat pulldown 8/6/4/2 20X0 Rower 45 secs 1 min Low cable row 8/6/4/2 20X0 X trainer 45 secs 1 min

Option 2-secondary

Exercise Sets and reps Tempo Results Rest Chin ups - wide 8/6/4/2 20X0 High knee sprint steps 45 secs 1 min Mid grip lat pulldown 8/6/4/2 20X0 Skipping 45 secs 1 min Bench row double or single 8/6/4/2 20X0 Jump squats 45 secs 1 min Low cable row 8/6/4/2 20X0 Mountain climbers 45 secs 1 min

Day 3

PART 1

Option 1 – optimal

Exercise Sets and reps Tempo Results Rest Push press 8/6/4/2 20X0 Sprints 45 secs 1 min Upright barbell row 8/6/4/2 20X0 Spin bike 45 secs 1 min Lateral db raise 8/6/4/2 20X0 Rower 45 secs 1 min Rear delt flye over bench 8/6/4/2 20X0 X trainer 45 secs 1 min

Option 2 - secondary

Exercise Sets and reps Tempo Results Rest Push press 8/6/4/2 20X0 Mountain climbers 45 secs 1 min Upright barbell row 8/6/4/2 20X0 Skipping 45 secs 1 min Lateral db raise 8/6/4/2 20X0 Jump squats 45 secs 1 min Rear delt flye over bench 8/6/4/2 20X0 High knee sprint steps 45 secs 1 min

PART 2

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 3 x 5 min rounds

Day 4

Option 1 – optimal

Exercise Sets and reps Tempo Results Rest Front squats 8/6/4/2 20X0 Sprints 45 secs 1 min Stiff leg deadlift 8/6/4/2 20X0 Spin bike 45 secs 1 min Back squat 8/6/4/2 20X0 Rower 45 secs 1 min Leg curl 8/6/4/2 20X0 X trainer 45 secs 1 min

Option 2 – secondary

Exercise Sets and reps Tempo Results Rest Front squats 8/6/4/2 20X0 Mountain climbers 45 secs 1 min Stiff leg deadlift 8/6/4/2 20X0 Skipping 45 secs 1 min Back squat 8/6/4/2 20X0 Jump squats 45 secs 1 min Leg curl 8/6/4/2 20X0 High knee sprint steps 45 secs 1 min

Block 2

Day Option 1 Option 2 Mon Push Push Tue Mma Mma Wed Off Off Thur Pull/mma Pull/mma Fri Legs Off Sat Off Legs Sun Off Off

Day 1

Exercise Sets and reps Tempo Results Rest Mid grip bench press 3-5 20X0 Ball side to side switches 30 seconds Cardio e.g. skipping or treadmill 1 min x4 1 min Incline bench press 3-5 20X0 Med ball chest pass to wall or 30 seconds floor 1 min x4 1 min Cardio as above Push press 3-5 20X0 Ball wall overhead toss 30 seconds Cardio as above 1 min x4 1 min

Day 2

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 5 x 5 min rounds

Day 3

PART 1

Exercise Sets and reps Tempo Results Rest Close grip chin ups 3-5 20X0 Med ball slam or rope speed pull 30 seconds Cardio e.g. skipping or rower 1 min x4 1 min Wide lat pulldown 3-5 20X0 Crunch with ball overhead 30 seconds reach * 1 min x4 1 min Cardio as above Bent over row 3-5 20X0 Kneeling ball side to side slam 30 seconds Cardio as above 1 min x4 1 min

*Start lying down with ball on floor overhead. Sit up and touch ball between legs

PART 2

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 3 x 5 min rounds

Day 4

Exercise Sets and reps Tempo Results Rest Front squat 3-5 20X0 Box jump 30 seconds Cardio e.g. skipping or rower 1 min x4 1 min Barbell lunges 3-5 20X0 Jumping lunges 30 seconds Cardio as above 1 min x4 1 min Stiff leg deadlift 3-5 20X0 Standing long jump 30 seconds Cardio as above 1 min x4 1 min

5 days

Block 1

Day Option 1 Option 2 Mon Chest Chest Tue Back Back Wed Mma Off Thur Shoulders Shoulders Fri Legs Mma Sat Off Legs Sun Off Off

Block 2

Day Option 1 Option 2 Mon Push Push Tue Mma Mma Wed Pull Off Thur Mma Pull Fri Legs Mma Sat Off Legs Sun Off Off

Week 1

Day 1

Option 1 - optimal

Switch cardio exercises depending on availability. Escalate difficulty of cardio effort as resistance work gets harder.

Option 2 - secondary

Jump squats 45 secs 1 min Cable standing press 8/6/4/2 20X0 High knee sprint steps 45 secs 1 min

Day 2

Option 1 - optimal

Option 2-secondary

Day 3

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 5 x 5 min rounds

Day 4

Option 1 – optimal

Option 2 - secondary

Day 5

Option 1 – optimal

Option 2 – secondary

Block 2

Day Option 1 Option 2 Mon Push Push Tue Mma Mma Wed Pull Off Thur Mma Pull Fri Legs Mma Sat Off Legs Sun Off Off

Day 1

Day 2

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 5 x 5 min rounds

Day 3

*Start lying down with ball on floor overhead. Sit up and touch ball between legs

Day 4

Exercise Sets and reps Tempo Results Rest Mma actual training

Or 5 x 5 min rounds

Day 5

3 point lateral raise I R 3 point hops Incline barbell press Rear delt machine 5 meter lateral shuffle Incline dumbbell flye Reverse curl Incline dumbbell curls Reverse cable curl Incline dumbbell press Reverse crunch Incline hammer curls Reverse grip pulldown Incline smith machine press Rope crunch Rope overhead extension Russian twists A J S Ab roller Jump squats Seated calf raise Alternating barbell lunge Jump to backpeddle (return to start with Seated dumbbell shoulder press Alternating dumbbell upright row (2 DB’s alternate) backpeddle) Seated dumbbell lateral raise Arnold press Seated leg curl Seated v-bar cable row Side crunch Side plank hold (just hold the end position) Single arm dumbbell chest press Single arm dumbbell press Single arm overhead extension Single arm power upright row (use legs for power) Single arm pulldown (reverse grip-palm facing) Single arm reverse pushdown Single leg deadlift Skipping Skullcrushers Smith machine behind the back upright row Smith machine shoulder press Smith machine upright row Split squat Split stance dumbbell row Spiderman pushups Sprawl Stiff arm pulldown Stiff leg deadlift Stiff leg dumbbell deadlift Sumo deadlift Sumo deadlift with kettlebell Sumo squat to upright row (barbell version)

B K T Back extension (KB) Kettlebell swing T-bar row Back squats Kneeling dumbbell row Touch jumps (stand next to wall jump and reach as Ball slam Kneeling single arm overhead Arnold press high as you can) Ball squat to overhead throw Triceps bar pushdowns Ball toe touches (hold ball) Tuck-ins on swiss ball Barbell bench press Twisting dumbbell flyes (do with flat bench not Barbell clean incline) Barbell curl Twisting bent over dumbbell row (full hand rotation) Barbell deadlift to shrug Barbell ez bar curl Barbell lunge Barbell muscle clean and press Barbell push press Barbell shrugs Barbell step ups Bent over barbell row Behind the back upright row on smith machine Behind the back wrist curl Barbell hip thrusts – glute/ham riase Bench switch steps Bear crawls Bench dips Bench hopover to sprawl (add burpee to one side only) Big daddy press Box jumps Box jumps to sprawl (ideally sprawl onto the floor) Burpee

C L U Cable flye Lateral raise Upright dumbbell row Cable press Lateral raise machine Upright row Cable alternating cross body curls Lat pulldown – mid grip Cable chops low to high Lateral box speed step Cable chops high to low Leg curl Cable crunch Leg extension Cable cross overs Leg raise Cable decline press (same as cable press but lower Leg press angle) Leg scissors Cable lateral raise Low cable row Cable lateral raise behind back Low reverse grip seated row (palm up) Cable preacher curls Low step up to back lunge Cable press to crossover Lying dumbbell hammer extension Cable rear delt flye Lying pullover Cable rear delt row Lying leg curl Cable rope curls Lying rear delt flye Cable rope crunch Cable scoops Cable shrugs Cable single arm curls Cambered bar pulldown Calf press Calf raises Chest press machine Chin ups (palms facing) Close dip Close grip barbell press Close grip dumbbell press Close grip cable pressdown Close leg press Concentration curls Crunches Cycling crunch D Deadlift Decline crunch Dumbbell bench press Decline dumbbell flye Decline dumbbell press Decline hammer grip dumbbell press Double dumbbell row over bench Dumbbell kick-backs Dumbbell rear delt flye Dumbbell preacher curl Dumbbell pullover Dumbbell shrugs Dumbbell step ups (DB) Dumbbell windscreen washer

F M V Flat bench twisting dumbbell press (twist dumbbells Machine close row v-bar pulldown to palms facing position) Mountain climbers Front barbell raise Front dumbbell raise Front squat

G O W Glute/ham raise Overhead dumbbell extension Weighted chin ups Goblet squat Overhead rope extension Wide dips Wide grip lat pulldown H P Z Hammer curls Plank holds Z press Hammer grip dumbbell press Plank reaches (place db out in front a full reach) Zottman curls Hanging lateral raise Plank side dumbbell press Hanging row Plate crunch High to low cable rear delt flyes Plate front raise High pull Power curls Power upright row (use legs to add power) Preacher curl Press ups