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Train Like A Warrior*
General
Intermediate
Machine strength
Plan Details
The Train Like A Warrior* routine by TomWallace2 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a routine designed to help you build/gain clean and lean muscle through high volume training. The length of performing this routine will last around 1 - 3 months depending on if you follow through with the amount of days you should do as well as keeping up with intensity and your diet. In this routine you will be training 6 days a week, using major muscle building exercises to stimulate growth and high reps to help burn calories for a defined/cut look. On Mondays and Thursdays you will be targeting the leg muscle and performing such exercises like the barbell squat, barbell deadlift to strengthen the thighs and calf workouts to increase size. For Tuesdays the main focus will be strengthening the shoulders. Wednesdays will be used to work the chest and back as well as Saturdays. Fridays are designated to work the arms, biceps and triceps, through various push, pull and isolation exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. ***************** Notes ********************* Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods.
Routine detail
Mon
Legs & Glute
Est. 101 min
14 exercises
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 14 Reps
Weighted Side Bend
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Glute Kick
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Stationary Bike
1 Set
Tue
Biceps and Triceps
Est. 125 min
16 exercises
Barbell Tricep Extension
4 Sets x 14,12,12,10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14,12,10,10 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
Medicine Ball Wall Toss
5 Sets x 8 Reps
Rope Curl Ab area
3 Sets x 8 Reps
Rope Skull Crusher Ab area
3 Sets x 8 Reps
Elliptical Training
1 Set
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Stationary Bike
1 Set
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14,12,10,8 Reps
Wed
Legs
Est. 145 min
18 exercises
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Barbell Standing Calf Raise
4 Sets x 14 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Glute Kick
4 Sets x 8 Reps
Elliptical Training
1 Set
Medicine Ball Wall Toss
4 Sets x 20 Reps
Stand Jump
2 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Stationary Bike
1 Set
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Machine Leg Press
4 Sets x 14 Reps
Treadmill Running
1 Set
Machine Seated Calf Raise
4 Sets x 14 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Thu
Chest and Back
Est. 146 min
19 exercises
Machine Incline Press
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 14 Reps
Weighted Side Bend
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Medicine Ball Wall Toss
3 Sets x 8 Reps
Pectoral Fly
5 Sets x 8 Reps
Elliptical Training
1 Set
Machine Hip Adduction
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Dip
3 Sets x 14,12,10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 14 Reps
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Fri
Core and Cardio
Est. 108 min
14 exercises
Machine Ab Crunch
4 Sets x 8 Reps
Running
1 Set
Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Step Machine
1 Set
Machine Hip Adduction
4 Sets x 20 Reps
Elliptical Training
1 Set
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
Chest and Back
Est. 95 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Pectoral Fly
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,12,10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Shoulders
Est. 103 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 14,12,10 Reps
Barbell Shrug
4 Sets x 14 Reps
Elliptical Training
1 Set
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Stationary Bike
1 Set
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Rowing
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Any
Glutes/Core/Cardio
Est. 85 min
12 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Rope Curl Ab area
3 Sets x 8 Reps
Rope Skull Crusher Ab area
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Frog Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Medicine Ball Wall Toss
4 Sets x 8 Reps
Stability Ball Oblique Curl
2 Sets x 12 Reps
Stationary Bike
1 Set
Barbell Seated Twist
3 Sets x 8 Reps
