THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools ADONIS CREED INSPIRED WORKOUT: SHRED FAT LIKE A CONTENDER Train like Rocky Balboa’s protege, Adonis Main Goal: Lose Fat Equipment: Barbell, Bodyweight, Creed, with this workout program that mixes Training Level: Advanced Cables, Dumbbells, Machines weight training & cardio for a balanced muscle building approach. Program Duration: 8 Weeks Targert Gender: Male Days Per Week: 6 Days Author: Josh England Link to Workout: https://www.muscleandstrength.com/ Time Per Workout: 75-90 Mins workouts/creed-workout-program Creed Workout Day 1: Pull Strength Workout Exercise Sets Reps Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping. 1. Deadlift 4 3 - 5 2. Bent Over Row 4 5 3. Weighted Chin Up 3 6 4. Dumbbell Row 3 8 5. Face Pull 3 12 6. Barbell Curl 4 10 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 2: Push Strength Workout Exercise Sets Reps Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping. 1. Bench Press 4 3 - 5 2. Seated Military Press 4 5 3. Weighted Dips 3 6 4. Pec Dec Fly 3 12 5. Lateral Raise 3 12 6. Tricep Rope Extension 4 12 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 3: Legs Strength Workout Exercise Sets Reps Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping. 1. Barbell Squat 4 3 - 5 2. Dumbbell Stiff Leg Deadlift 4 5 3. Leg Press 3 6 4. Hip Thrust 3 8 5. Leg Extension 3 12 6. Standing Calf Raise 4 15 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 4: Push Muscle Building Exercise Sets Reps Warm Up: Stretch, SMR, Jog 1- 2 Miles. 1. Standing Dumbbell Shoulder Press 4 8 2. Push Ups 4 12 3. Cable Lateral Raise 3 15 4. Dumbbell Incline Bench Press 3 15 5. Triceps Dips 3 15 6. Skullcrushers 3 12 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 5: Legs Muscle Building Exercise Sets Reps Warm Up: Stretch, SMR, Jog 1- 2 Miles. 1. Front Squat 4 8 2. Trap Bar Deadlift 4 12 3. Dumbbell Lunge 3 12 Each 4. Hyperextensions (Glute) 3 15 5. Leg Curl 3 12 6. Seated Calf Raise 3 20 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 6: Pull Muscle Building Exercise Sets Reps Warm Up: Stretch, SMR, Jog 1- 2 Miles. 1. Pull Ups 3 12 2. Inverted Rows 3 15 3. Seated Cable Row 3 12 4. Lat Pull Down 3 12 5. Dumbbell Curl 3 15 6. Preacher Curl 3 12 Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring. Creed Workout Day 7: Rest and Recovery Day Exercise Take this day off from the gym and training. If you feel like working out, perform some very low intensity cardio or perform the Creed ab workout routine. Rest and recovery is very important to building muscle and getting lean. Take this day to re- group. Prepare your meals for the following week. And spend some time with your friends and family. Creed Ab Workout Routine Exercise Sets Reps Perform the following ab circuit every other day while performing the Creed inspired workout program. It can be done separate from the workout or immediately after your workout or cardio session. Plank 4 30 Secs Ab Crunch 4 15 Scissor Kicks 4 12 Each Bicycle 4 15 Each Lying Leg Raise 4 12 Sit Up 4 15 MUSCLEANDSTRENGTH.COM.