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Train Like A Warrior
General
Intermediate
Machine strength
Plan Details
The Train Like A Warrior routine by manuandroid is a 8 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
Shoulders
Est. 62 min
10 exercises
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Dumbbell Shoulder Shrug
4 Sets x 25 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Tue
Chest and Back
Est. 90 min
13 exercises
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Push-Up
3 Sets x 25 Reps
Push-Up
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Pullover
4 Sets x 14 Reps
Dip
3 Sets x 14,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Seated Row
4 Sets x 14 Reps
Push-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Wed
Biceps and Triceps
Est. 86 min
11 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 14 Reps
Barbell Tricep Extension
4 Sets x 14,12,12,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Cable Shoulder Extension
4 Sets x 14,12,10,8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Decline Crunch
4 Sets x 35 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Thu
Chest and Back
Est. 71 min
11 exercises
Cable One-Arm Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Cable V Bar Pulldown
1 Set
Dumbbell One-Arm Row
4 Sets x 14,12,12,10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Fri
Legs
Est. 134 min
13 exercises
Barbell Squat
4 Sets x 14,12,10,8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Lunge
4 Sets x 14 Reps
Barbell Standing Calf Raise
5 Sets x 16 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Machine Leg Press
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Back Extension
4 Sets x 25 Reps
Elliptical Training
1 Set
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Plank
3 Sets
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Legs
Est. 154 min
18 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Front Squat
4 Sets x 14 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Box Jump Multiple Response
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Any
leg day
Est. 54 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
