Hypertrophy
CRUSADER
core, full-body, shoulders, triceps (back of upper arms)
31 to 40 MINUTES
Workout Intention: A shoulder-focused strict-press workout paired with core conditioning.Simple, repeatable, and strength-biased. CRUSADER is a clean, disciplined strength-and-core session built around repeatable work cycles and total loaded volume. The...
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GLADIATOR
biceps (front of upper arms), core, legs
26 to 30 MINUTES
This is an intense biceps workout. The workout involves some cleans and squats to break it up as well. It starts with heavy weight low reps, and then we ramp...
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LEGS
calves (lower leg), core, glutes (butt and hips), hamstrings (back of upper leg), legs, quadriceps (front of upper leg)
31 to 40 MINUTES
This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being...
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CHEST
chest
26 to 30 MINUTES
This is part of the same split I used during my 30 consecutive training days while on Crete. Although my focus then was on strength with the rep ranges being...
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Prometheus Phase II DAY 4
biceps (front of upper arms), trapezius (upper), triceps (back of upper arms)
45+ MINUTES
4-day split workout for strength and hypertrophy DAY 4: Biceps, triceps, and traps Double-arm hammer curl Skull crusher Single-arm kneeling curl Shrug Triceps extension Shrug and upright row The 3...
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Prometheus Phase II DAY 3
abdominals, back
45+ MINUTES
4-day split workout for strength and hypertrophy DAY 3: Back and abs Bent-over narrow dead row Crunch into sit-up Bent-over hybrid to wide dead row Side bend Jefferson curl Low...
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Prometheus Phase II DAY 1
chest, shoulders
45+ MINUTES
4-day split workout for strength and hypertrophy DAY 1: Shoulders and chest Strict front press Floor chest press Overhead hold with step-out Swing high pull Side press Bottoms-up press Jerk...
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Prometheus Phase II DAY 2
calves (lower leg), hamstrings (back of upper leg), legs, lower legs, quadriceps (front of upper leg), upper legs
45+ MINUTES
4-day split workout for strength and hypertrophy DAY 2: Legs Racked squat Calf raise Stiff-legged deadlift Racked Curtsy lunge Sumo deadlift Racked in-place lunge The 3 other days for this...
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