Strength
DRAX THE CHIPPER
back, core, full-body, hamstrings (back of upper leg), legs, trapezius (upper), triceps (back of upper arms)
45+ MINUTES
This is a completely insane chipper workout with double kettlebell work. You only do this once in a while and only when you have mastered your form and technique.
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Colossus WOD
full-body, legs, shoulders, trapezius (top of shoulders)
26 to 30 MINUTES
This is a golden oldie from before 2019. It's a super intense, tough, and advanced double kettlebell workout with the UKC which stands for the Ultimate Kettlebell Combo.
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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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