Train Like A Warrior***
General
Intermediate
None
Plan Details
The Train Like A Warrior*** routine by paytontroutman is a 7 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
Est. 0 min
12 exercises
Machine Leg Extension
6 Sets x 10,10,13,13,7,3 Reps
Barbell Standing Calf Raise
4 Sets x 70,40,35,30 Reps
Machine Leg Press
4 Sets x 3,12,11,10 Reps
Machine Seated Leg Curl
5 Sets x 12,12,5,5,5 Reps
Machine Calf Press
4 Sets x 20,25,25,30 Reps
Barbell Romanian Deadlift
4 Sets x 12,12,12,8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10,6,3,5 Reps
Barbell Deadlift
4 Sets x 14,12,10,8 Reps
Barbell Lunge
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Tue
Rest
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Wed
Biceps and Triceps
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 13,10,5,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,8,10,10 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 9,5,6,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5,10,12 Reps
Barbell Curl
4 Sets x 26,19,30,13 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,5 Reps
Cable Bicep Curl
4 Sets x 15,10,10,6 Reps
Cable One-Arm Bicep Curl
3 Sets x 7,3,3 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14,12,10,10 Reps
Barbell Tricep Extension
4 Sets x 14,12,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Thu
Chest and Back
Est. 0 min
18 exercises
Barbell Bench Press
4 Sets x 5,7,6,4 Reps
Barbell Incline Bench Press
4 Sets x 12,10,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 6,7,7,7 Reps
Machine Fly
4 Sets x 10,5,5,6 Reps
Cable Seated Row
3 Sets x 15,6,10 Reps
Dumbbell Pullover
4 Sets x 8,10,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 7,4,9 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 14,12,10 Reps
Pull-Up
3 Sets x 14 Reps
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 7,2,2 Reps
Fri
Core
Est. 0 min
10 exercises
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Sat
Shoulders
Est. 0 min
12 exercises
Cable Shoulder Extension
4 Sets x 15,10,12,12 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,10,10,11 Reps
Machine Shoulder Press
4 Sets x 15,10,10,10 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Shrug
4 Sets x 16 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Barbell Bradford Rocky Press
3 Sets x 16 Reps
Cable Front Raise
3 Sets x 8 Reps
Sun
Chest and Back
Est. 0 min
14 exercises
Machine Seated Row
3 Sets x 12,10,6 Reps
Machine Lat Pulldown
4 Sets x 12,8,10,8 Reps
Machine Fly
5 Sets x 10,10,10,6,6 Reps
Machine Bench Press
3 Sets x 10,3,4 Reps
Cable Seated Row
3 Sets x 6,10,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,7,10 Reps
Machine Incline Chest Press
4 Sets x 15,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 10,10,6,8,8 Reps
Barbell Bench Press
4 Sets x 12,3,3,10 Reps
Cable Cross-Over
4 Sets x 10,10,5,10 Reps
Cable Lower Chest Raise
4 Sets x 10,10,14,10 Reps
Dumbbell Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,12,10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
