Caged Animal
8 WEEK FITNESS PROGRAM
Difficulty: Intermediate to Advanced
Estimated Workout Time: ~90 minutes
Days/Week: 5 days -Strength/endurance training; 2 days -Active rest/recovery
Lifestyle/Diet Modifications: NO candy, NO alcohol, NO fast food (restaurants with drive thru's), REDUCED dairy, ONE gallon of water daily
WARM UP
- [ ] Cardio of Choice*: 12-15 minutes
*Choose the cardio that will best warm YOU up both physically and mentally. It can be a brisk walk, jog, jump rope, HIIT circuit, or even going through the motions of each exercise.
BACK (Day 1)
Bully Set**
- [ ] Bent Over Rows (8 sets: 20, 15, 12, 10, 8, 6, 3, 1)
- [ ] Wide Grip Pull Ups (8 X 10)
** The Bully Sets are as they sound, meant to beat YOU up. Each exercise should be completed back-to-back with a 30 second to 1 minute rest period between supersets. If YOU are new to this type of routine, begin with 6 sets (20, 15, 12, 10, 8, 6) and work your way to 8 sets as your stamina builds.
Superset*** #1
- [ ] Deadlifts (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Single Arm Rows (6 x 12)
Active Recovery Between Supersets:
- [ ] Side Bends (25 each side)
*** The Supersets are similar to Bully Sets, but instead of a rest period YOU will be doing active recovery. If YOU are new to this type of routine, begin with 4 sets (i.e. 20, 15, 12, 10) and work your way to 6 sets as your stamina builds.
Superset #2
- [ ] T-Bar Rows (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Kettle Bell Swings (6 x 12)
Active Recovery Between Supersets:
- [ ] Seated Ab Crunch (25)
CHEST (Day 2)
Bully Set
- [ ] Bench Press (8 sets: 20, 15, 12, 10, 8, 6, 3, 1)
- [ ] Plyometric (Clap) Pushups (8 x 10)
Superset #1
- [ ] Incline Bench Press (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Pushups (6 x 12)
Active Recovery Between Supersets:
- [ ] Side Bends (25 each side)
Superset #2
- [ ] Chest Flyes (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Dips (6 x 12)
Active Recovery Between Supersets:
- [ ] Seated Ab Crunch (25)
LEGS (Day 3)
Bully Set
- [ ] Barbell Squats (8 sets: 20, 15, 12, 10, 8, 6, 3, 1)
- [ ] Standing Calf Raises (8 X 20)
Superset #1
- [ ] Romanian Deadlifts (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Box Jumps (6 x 10)
Active Recovery Between Supersets:
- [ ] Side Bends (25 each side)
Superset #2
- [ ] Lunges (6 sets each leg: 10, 10, 8, 8, 6, 6)
- [ ] In & Out Squat Jumps (6 x 10)
Active Recovery Between Supersets:
- [ ] Seated Ab Crunch (25)
ARMS (Day 4)
Bully Set
- [ ] Close Grip Bench Press (8 sets: 20, 15, 12, 10, 8, 6, 3, 3)
- [ ] Hammer Curls (8 sets: 20, 15, 12, 10, 8, 6, 3, 3)
Superset #1
- [ ] EZ Bar Bicep Curls (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Skull Crushers (6 sets: 20, 15, 12, 10, 8, 6)
Active Recovery Between Supersets:
- [ ] Seated Ab Crunch (25)
Superset #2
- [ ] Alternating Incline DB Curls (6 sets each arm: 10, 10, 8, 8, 6, 6)
- [ ] Tricep Dips (6 x 12)
Active Recovery Between Supersets:
- [ ] Side Bends (25 each side)
SHOULDERS (Day 5)
Bully Set
- [ ] Standing Shoulder Press (8 sets: 20, 15, 12, 10, 8, 6, 3, 1)
- [ ] Plate Shoulder Shrugs (8 x 50)
Superset #1
- [ ] Seated Shoulder Press (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Barbell Shrugs (6 sets: 20, 15, 12, 10, 8, 6)
Active Recovery Between Supersets:
- [ ] Side Bends (25 each side)
Superset #2
- [ ] Side Lateral Raises (6 sets: 20, 15, 12, 10, 8, 6)
- [ ] Front Raises (6 sets: 20, 15, 12, 10, 8, 6)
Active Recovery Between Supersets:
- [ ] Seated Ab Crunch (25)
