Tag: Workout Plans
The Best Cable Hypertrophy Workout Program
Most hypertrophy training programs are built around compound freeweight exercises. There is a firmly held belief that movements like squats, bench presses, and deadlifts are superior for building muscle.
However, the truth is that your muscles cannot differentiate between freeweight, machine, and bodyweight exercises. Rather, they just know tension and work.
Providing you train hard enough, long enough, and often enough, your muscles will grow and get stronger. It doesn’t matter if you lift barbells, kettlebells, or your own body weight. As far as your muscles are concerned, work is work (1).
That’s not to say that the classic freeweight exercises are ineffective. After all, they provide a convenient if low-tech way to overload your muscles. However, they are not the only training tool available for building the body of your dreams.
In this article, we reveal how cable machines can help you reach your hypertrophy goals and provide you with a cable hypertrophy workout to try.
What’s So Great About Cable Machines?
Cable exercises can offer several advantages and benefits over other types of resistance training. These include:
More constant tension on your muscles
When you do freeweight training, the tension on your muscles tends to vary depending on leverage and the angle of your limbs.
For example, squats are hardest when your knees are deeply bent but get easier as your legs straighten. With biceps curls, the tension on your arms is greatest as your elbows approach 90 degrees. This means some parts of your reps are more effective than others.
With most cable machines, the workload is distributed more evenly, and your muscles are kept under more constant tension. This means every rep performed is potentially more effective.
Less joint stress
During many freeweight exercises, you have to support the load on extended joints, which pushes the ends of the bones together. This can cause discomfort and even severe injury. Cable exercises tend not to do this, so they’re often more joint-friendly. You can also modify your chosen exercise based on your unique biomechanics, adding to your workout comfort.
So, if years of heavy freeweight training have given you painful elbows, hips, knees, or shoulders, doing more cable exercises could be a good option.
Hit your muscles from a variety of angles more easily
When it comes to building an aesthetic physique, training angles matter. For example, you must develop your upper, mid, lower, inner, and outer pecs to sculpt the perfect chest. Using cables makes it easy to alter the angle of your limbs and target the muscle fibers you want to develop.
In contrast, doing the same thing with freeweights invariable means using different-angled benches and different grips. Cables make training muscles from a variety of angles much more straightforward.
A safer workout
Building muscle invariably involves training close to failure. For this reason, most freeweight exercises are best performed with a spotter or in a power rack. Even then, you could still find yourself pinned under a heavy weight, possibly getting injured in the process.
Cable exercises are much safer as you are never beneath a weight – heavy or otherwise. Instead, you can just drop the weight if you cannot perform more reps. The worse thing that can happen is you make a big clanging noise.
Perfect for muscle-building drop sets
Drop sets are a bodybuilding technique that allows you to train your muscles beyond failure. You rep out with your chosen weight, and then, on reaching failure, you lower the load by 10-20% and crank out a few more reps. Bodybuilders use drop sets to wring the last bit of energy from their muscles and make their workouts more intense.
Cable machines with selectorized weight stacks are perfect for drop sets. In contrast, drop sets are usually less convenient with barbells as reducing the weight takes too long.
Quicker transitions between exercises
If you like doing supersets, you’ll love training with cables. Supersets involve moving quickly from one exercise to another. Delaying your transition between movements makes supersets less effective. Switching pulleys or changing handles on a cable machine takes no more than a few seconds, so your superset workouts will go more smoothly.
Suitable for all levels of exerciser
Beginner, intermediate, and advanced exercisers can all benefit from training with cables. In contrast, some beginners find freeweight exercises tricky. There are also exercises that are best learned under the tutelage of a trainer or coach because they’re so technical, e.g., power cleans, front squats, and barbell bent-over rows. However, most cable exercises are quite straightforward, so even raw beginners can quickly get to grips with them.
A more functional workout
A functional exercise is a movement that replicates everyday or sporting activities. The best functional exercises are performed standing because that’s how your body usually works in nature.
Most cable exercises can be considered functional as they closely mirror the demands of everyday and athletic activities. However, the same cannot be said about some freeweight exercises.
For example, when was the last time you had to lie on your back and press a heavy weight off your chest? In contrast, standing cable chest presses are much more common, e.g., pushing open a heavy door or shoving an opponent in football.
Cable Hypertrophy Workout Overview
While you could just add a few cable exercises to your current workout, you can also immerse yourself completely in cable training. That way, you can fully experience and appreciate the power of cable exercises.
Here is cable machine hypertrophy training plan to try.
Upper body cable workout
#
Exercise
Sets
Reps
Recovery
1
Cable crossover
3-4
12-20
60-90 seconds
2
Single-arm cable chest press
3-4
12-20
60-90 seconds
3
Straight arm cable pulldown
3-4
12-20
60-90 seconds
4
Single-arm cable row
3-4
12-20
60-90 seconds
5
Cable lateral raise
3-4
12-20
60-90 seconds
6
Single-arm biceps cable curl
3-4
12-20
60-90 seconds
7
Cable triceps pushdown
3-4
12-20
60-90 seconds
Lower body + core cable workout
#
Exercise
Sets
Reps
Recovery
1
Cable goblet squat
3-4
12-20
60-90 seconds
2
Cable stiff-legged deadlift
3-4
12-20
60-90 seconds
3
Cable single-leg extension
3-4
12-20
60-90 seconds
4
Cable single-leg curl
3-4
12-20
60-90 seconds
5
Cable lunge
3-4
12-20
60-90 seconds
6
Kneeling cable crunch
3-4
12-20
60-90 seconds
7
Cable Paloff press
3-4
12-20
60-90 seconds
This program utilizes an upper body/lower body (and core) split so you can train your major muscle groups one, two, or three-times a week according to your preferences and the time you have available.
Your training frequency options are:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Option 1
Upper body
Rest
Rest
Lower body
Rest
Rest
Rest
Option 2
Upper body
Lower body
Rest
Upper body
Lower body
Rest
Rest
Option 3
Upper body
Lower body
Upper
body
Lower body
Upper body
Lower body
Rest
Choose the training frequency that best matches your experience and energy levels.
Of course, before you start either of these workouts, you should take a few moments to prepare your muscles and joints for what you are about to ask them to do. Begin with 5-10 minutes of easy cardio followed by dynamic mobility and flexibility exercises for the body parts you’re going to train.
Read more about warming up for strength training here.
Cable Hypertrophy Workout Exercise Instructions
There are two ways to perform an exercise – the right way and the wrong way. The right way is safe, productive, and time efficient. The wrong way increases your risk of injury and is less effective.
Use these instructions to ensure you perform all the exercises in your workouts correctly.
Upper Body Workout
1. Cable crossover
Cable crossovers are an isolation exercise for your chest. Doing this exercise before the following chest pushing exercise will pre-exhaust your pecs and make that second exercise more challenging.
Muscles worked:
Pectoralis major, anterior deltoids.
Steps:
Set your cables to shoulder height and attach a D-shaped handle to each pulley.
Grab the handles and stand between the cables with your arms extended to the sides. Use a split stance for balance. Brace your core.
Keeping your elbows slightly bent but rigid, sweep your arms forward and down so they meet in front of your hips.
Open your arms, get a stretch in your chest, and repeat.
Tips:
Move smoothly to keep the tension on the target muscles.
Pause at the midpoint of each rep to maximize muscle engagement.
You can also do this exercise horizontally or go from low to high to hit different parts of your chest.
2. Single-arm cable chest press
Most chest exercises work both sides of your pecs at the same time. Unfortunately, this can disguise left-to-right strength imbalances and lead to uneven chest development. Using one arm at a time means you can fix these imbalances and prevent them from happening in the first place.
Muscles worked:
Pectoralis major, triceps, anterior deltoids.
Steps:
Attach a single D-shaped handle to a cable machine set to chest height.
Hold the handle in one hand, turn your back on the weight stack, and then adopt a split stance for balance. Brace your core.
Drive your arm forward at shoulder height.
Return to the starting position and repeat.
Do the same number of reps with both arms.
Tips:
Use a neutral or palms-down grip as preferred.
Push your arm upward to hit your upper chest more, or push downward to work your lower chest if you wish.
You can train both sides of your chest simultaneously if you have a narrow dual cable machine.
3. Straight arm cable pulldown
Like doing cable crossovers before single-arm chest presses, doing straight-arm pulldowns before single-arm rows will pre-fatigue your lats to make the subsequent exercise more effective. In addition, this sequence of events will help strengthen your mind-muscle connection for a more effective workout.
Muscles worked:
Latissimus dorsi, triceps, posterior deltoid.
Steps:
Attach a straight bar to a head-high cable machine.
Hold the handle with an overhand, shoulder-width grip. Brace your abs.
Keeping your arms straight, use your lats to push the bar down to your thighs.
Raise your arms and repeat.
Tips:
You can do this exercise on a cable crossover or a lat pulldown machine.
Pause with the bar lightly touching your legs to maximize muscle engagement.
Think about leading with your elbows and pulling them down and back to contract your lats as fully as possible.
4. Single-arm cable row
As with single-arm chest presses, single-arm cable rows allow you to train one side of your body at a time. Not only is this an excellent way to ensure both lats are developed equally, but it also provides your core and lower back with a welcome additional workout.
Muscles worked:
Latissimus dorsi, biceps, posterior deltoids.
Steps:
Attach a single D-shaped handle to a cable machine set to chest height.
Hold the handle and take 1-2 steps back to tension the cable. Brace your core and pull your shoulders down and back.
Bend your arm and pull the handle into your lower ribs.
Extend your arm and repeat.
Do the same number of reps on both sides.
Tips:
Lead with your elbow and drive it back to fully engage your lats and upper back muscles.
Experiment with an underhand and neutral grip to see which you prefer.
Use a staggered stance for extra balance if required.
5. Cable lateral raise
Cable lateral raises target your medial or side deltoid. This is the deltoid head that gives your shoulders their width, contributing to your V-taper. Using cables instead of dumbbells makes this exercise much more effective because it keeps your muscles under tension for longer.
Muscles worked:
Medial deltoids.
Steps:
Attach a D-shaped handle to a low pulley machine. Stand sideways onto the weight stack and hold the handle in your furthest hand so the cable runs in front of your hips. Brace your core.
Keeping your elbows slightly bent but rigid, raise your arm to the side until your hand is level with your shoulder.
Lower your arm and repeat.
Do the same number of reps on both sides.
Tips:
Try doing this exercise with the cable behind you to change the feel of the movement.
Lead with your elbows and not your hands to get more from this exercise.
You can also do this exercise with both arms at the same time if you wish:
6. Single-arm biceps cable curl
When it comes to building bigger biceps, your range of motion matters. Single-arm biceps cable curls start with your upper arm extended behind you, putting your biceps into a stretched position. This move is the cable equivalent of incline dumbbell curls, which is another renowned arm builder. This exercise is also known as a Bayesian curl.
Muscles worked:
Biceps, forearms.
Steps:
Attach a D-shaped handle to a low cable pulley. Grab the handle with one hand and turn your back to the weight stack. Take 1-2 steps forward and adopt a split stance for balance. Your arm should be extended slightly behind you.
Keeping your hips and shoulders square, bend your arm and curl your hand up to your shoulder.
Extend your arm, getting a stretch in your working biceps, and repeat.
Tips:
You can also do this exercise with a resistance band.
Use a neutral hammer grip to emphasize your brachioradialis and brachialis muscles.
Adjust the height of the pulley to hit your biceps from different angles.
7. Cable triceps pushdown
Cable triceps pushdowns are a classic cable arm exercise. While they’re simple and ideal for beginners, more experienced lifters will benefit from this exercise which is why it features in so many triceps workouts. As the saying goes, if it ain’t broke, don’t fix it!
Muscles worked:
Triceps.
Steps:
Attach a straight bar to a high cable pulley. Grip the bar with a shoulder-width overhand grip.
Pull your upper arms into your sides, brace your core, and set your shoulders down and back.
Extend your arms and press the bar down to your thighs. Pause for 1-2 seconds.
Bend your arms as far as you can without letting your upper arms move away from your sides.
Continue for the specified number of reps.
Tips:
You can also perform this exercise with a V-shaped bar or a rope handle if preferred.
Try using an underhand grip for variety.
Keep your torso uptight to avoid turning this into a pressing exercise. Instead, isolate your triceps, and don’t use your abs and shoulders to push the weight down.
Lower Body Workout
1. Cable goblet squat
Most people do goblet squats with a dumbbell or kettlebell. However, they work just as effectively with a cable machine. As an added advantage, using cables means you can adjust the weight more quickly, making them good for drop sets.
Muscles worked:
Quadriceps, hamstrings, gluteus maximus, core.
Steps:
Attach a handle to a low pulley. Hold the handle in front of your chest, just below your chin. Set your shoulders and brace your core.
Take a small step backward and stand with your feet about shoulder-width apart, toes turned slightly outward.
Bend your legs and squat down until your thighs are roughly parallel to the floor. Do not round your lower back.
Stand back up and repeat.
Tips:
Work your glutes harder by putting a booty band around your knees.
Hit your quads harder by placing your heels on weight plates.
Experiment with different bars and handles to see which feels the most comfortable.
2. Cable stiff-legged deadlift
The hamstrings are a biaxial muscle, meaning they cross and affect two joints. As such, you need to do knee flexion AND hip extension exercises to fully develop your hammies. Cable stiff-legged deadlifts are a very effective hip extension exercise working not just your hamstrings but your entire posterior chain.
Muscles worked:
Gluteus maximus, hamstrings, core.
Steps:
Attach a bar or rope handle to a low pulley.
Take hold of the handle, stand up, and take 1-2 steps back to tension the cable.
Stand with your feet hip-width apart, knees slightly bent. Brace your core and pull your shoulders down and back.
Push your butt back and lean forward from your hips, reaching out with your arms. Do not round your lower back.
Push your hips forward and stand back up, squeezing your butt as you do so.
Continue for the required number of repetitions.
Tips:
The further back you stand from the weight stack, the more effective this exercise becomes.
Experiment with your stance width to see which works best and feels most comfortable.
You can also do this exercise with just one leg – single-leg cable stiff-legged deadlifts.
3. Cable single-leg extension
While there is nothing inherently wrong with seated leg extensions, they put one of your quads (rectus femoris) in a relaxed position which means they can’t contribute much to the movement. This standing variation hits the rectus femoris much harder, making it a more complete quad-builder.
Muscles worked:
Quadriceps, hip flexors, core.
Steps:
Put on an ankle strap and attach it to a low cable machine. Turn your back to the weight stack. Take 1-2 steps forward to tension the cable.
Bend your knee and move your hip backward.
Next, drive your leg forward and extend your knee against the load.
Return to the starting position and repeat.
Change legs and do the same number of reps on the opposite side.
Tips:
Brace your core to stabilize your lumbar spine and hips.
Hold onto the back of an upright exercise bench for balance.
For home workouts, you can do this exercise with a resistance band.
4. Cable single-leg curl
While most gyms have seated and prone leg extension machines, standing leg curls are not as common. That’s a shame because the standing leg curl is a superb hamstring exercise. Don’t worry, though; you can replicate this classic old-school hamstring exercise with a cable machine and your trusty ankle strap.
Muscles worked:
Hamstrings, gluteus maximus, core.
Steps:
Put a cuff around your ankle and attach it to a low pulley machine. Stand facing the weight stack and use your arms for balance. Shift your weight onto your supporting leg and brace your core.
Extend your leg backward and simultaneously bend your knee, curling your foot up toward your butt.
Lower your foot back down and repeat.
Tips:
You can also do this exercise with a resistance band.
Make sure you do the same number of reps on both legs.
Try to keep your calf relaxed to ensure your hamstrings do most of the work during this exercise. The calves also help flex the knee.
5. Cable lunge
Bodyweight and freeweight lunges are great exercises, but you can add an extra dimension to your leg workouts by doing them with a cable machine. Cable lunges force you to work harder to decelerate and accelerate the load, challenging your lower body muscles in a whole new way.
Muscles worked:
Quadriceps, hamstrings, gluteus maximus, core.
Steps:
Attach a D-shaped handle or rope handle to a low pulley.
Hold the handle with both hands and take 1-2 steps back to tension the cable. Stand tall, brace your abs, and pull your shoulders down and back.
Take a big step forward, bend your legs, and lower your back knee down to within an inch of the floor.
Push off your front leg and return to the starting position.
Repeat for the desired number of reps.
Tips:
Do all your reps on one leg and then switch or use an alternating leg action as preferred.
You can also do backward cable lunges.
Try holding the handle with just one hand to increase the stability demands of the exercise and work your core a little more.
6. Kneeling cable crunch
While we can’t guarantee that kneeling cable crunches will give you a six-pack, we can say that this is one of the best exercises for overloading your abs and making them thicker. Get your body fat levels down, and this exercise will give you a great-looking midsection.
Muscles worked:
Rectus abdominus, obliques, hip flexors.
Steps:
Attach a rope handle to a high cable machine.
Kneel down and pull the handles down to the front of your shoulders.
Flex your spine and curl your shoulders down toward your hips.
Kneel upright and repeat.
Tips:
Exhale as you bend forward to maximize abs engagement.
Kneel on a folded mat or foam pad for comfort.
Try not to flex your hips too much. Most of the movement should come from your spine.
7. Cable Paloff press
Invented by physical therapist John Paloff, the Paloff press is an anti-rotation exercise. As such, you’ll use your abs to stop your body from twisting. This is how your core works during many fitness and general activities, from running to pushing a heavy door open. The Paloff press is a very functional core exercise that will also give you a rock-hard waist.
Muscles worked:
Obliques, rectus abdominus, transverse abdominis.
Steps:
Set a cable machine to about chest height and attach a D-shaped handle to it. Hold the handle in both hands and stand sideways on. Brace your core and pull your hand into your chest.
Without twisting either your hips or shoulders, extend your arms out in front of you, keeping them parallel to the floor.
Pull your hands back into your chest and repeat.
Change sides and repeat.
Tips:
Adopt an athletic stance with your knees slightly bent and weight on the balls of your feet for better balance.
You can also do this exercise in a half or full-kneeling position to reduce the tendency to use your legs.
Do this exercise with a resistance band if preferred.
Cable Hypertrophy FAQs
Got a question about our cable hypertrophy workout program? No worries because we’ve got the answers!
1. Is this a cutting or bulking program?
You can use this workout plan for cutting or bulking. That’s because it’s your diet that determines whether you gain weight or lose fat. Create a significant calorie surplus to bulk or a calorie deficit to burn fat and cut weight.
Read more about cutting vs. bulking here.
2. Can I change some of the exercises?
You certainly can! However, ensure you are hitting the same muscle groups with your new exercise. For example, you can do lat pulldowns instead of single-arm rows, as both work your upper back. However, doing cable chest presses instead of cable crunches is not a suitable exchange.
3. What weights should I use?
Unfortunately, this is the one question we cannot answer because we don’t know how strong or experienced you are. So, pick weights that take you close to failure in the specified repetition range of 12-20. If you cannot do 12 reps, your chosen weight is too heavy. But if you can do more than 20, it’s too light.
Determining the correct weights will take a little trial and error, but you should have it figured out within a couple of workouts.
However, you also need to challenge your muscles with gradually harder workouts. To do this, you can either use the same weight but do more reps or keep your reps the same and lift more weight.
This is called progressive overload and is the key to building bigger, stronger muscles.
4. What should I do if one of the exercises causes pain?
Effective bodybuilding training is normally uncomfortable, but there is a big difference between exercise-induced discomfort and pain. Pain is your body’s way of telling you that something is wrong.
If an exercise causes pain, you should stop what you are doing, check your form, and reduce the load. This may be all you need to do to eliminate the hurt.
But, if that pain persists, you may have an injury, and you should stop training and seek medical advice.
In most cases, muscle injuries are treated using PRICE, the acronym for protection, rest, ice, compression, and elevation. Most mild soft tissue injuries heal in a week or so. However, joint injuries can take much longer.
Depending on the nature of your injury, you may be able to train around it. However, it’s usually a bad idea to train through pain, as that just makes matters worse and delays your recovery.
5. Can I use training systems to make this workout harder?
Training systems are recognized methods you can use to push your muscles beyond failure. Popular training systems for bodybuilding include drop sets, partial reps, supersets, and 21s.
If you are familiar with these methods, you are free to use them in conjunction with this workout. However, there is no need to use them all the time, as straight/standard sets, when performed correctly, are usually sufficient to trigger hypertrophy.
More Cable Exercises:
Closing Thoughts
A lot of exercisers reserve the cable machine for isolation and finishing exercises, preferring to use freeweights for the majority of their workouts. While such an approach can work, there is no need to view cable training as supplementary to your main workout.
In fact, you can do all your training on a cable machine if you wish.
Take our cable machine workout for a spin to experience the power of cable machine training for yourself.
References:
Signorile JF, Rendos NK, Heredia Vargas HH, Alipio TC, Regis RC, Eltoukhy MM, Nargund RS, Romero MA. Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. J Strength Cond Res. 2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493. PMID: 28129277. https://pubmed.ncbi.nlm.nih.gov/28129277/
Kettlebell Workouts for Functional Fitness
When it comes to working out, there are many variables. Should you use a high or low rep range? Is a fast or slow training tempo best? Should you focus on compound or isolation exercises? Your training goals will largely determine the answers to these questions.
If your goal is to develop a beach-ready muscular physique, then training individual muscle groups is the way to go. But if you want to build a leaner, fitter, more athletic body that you can use in the real world, you should incorporate functional fitness into your workouts.
When it comes to functional fitness exercises, kettlebells are an excellent choice. Kettlebells challenge your body in ways that replicate real-world movements to improve your functional strength, stability, and coordination. In this article, we lay out eight fantastic kettlebell functional fitness exercises and then program them into three super-effective workouts you can alternate between to build a functionally fit physique.
What is Functional Muscle Training?
Workouts consisting of exercises that stimulate multiple muscles rather than isolating particular muscles are called functional training workouts. These types of exercises force your muscles to work together and move through multiple joints. This improves neuromuscular control and coordination.
Functional muscle training enhances our capacity to carry out everyday tasks like getting out of a chair or carrying a sack of potatoes.
Any exercise that will help you operate better by strengthening your heart, lungs, or muscles can be categorized as a functional exercise. However, there is a range of functionality for how effective an activity will be.
Exercises that isolate muscles, like the seated leg extension, are at the lowest end of that spectrum. Movements like the squat that imitate our everyday actions are at the other end of the spectrum. We all squat down frequently throughout the day, whether it’s to use the restroom or sit in a chair. Exercises like this that mimic practical movement patterns will improve a person’s flexibility, balance, and coordination.
Enhanced Movement Patterns
Rather than being based on isolated muscle movement, functional training is based on movement patterns. That’s the way that our bodies were made to work. We operate best when we are in an upright position with our feet set on the ground.
In this position, we can execute the following movement patterns:
Squat
Hinge
Lunge
Overhead Press
Chest Press
Core Rotation
Functional movements that mimic these movement patterns should form the basis of any functional fitness workouts. Doing such exercises will improve your strength and performance through the movement pattern you are performing.
Why Use Kettlebells for Functional Fitness?
Kettlebells have come out of the corners of the gym in recent years and entered center stage. That’s because people have become educated on how these strangely shaped weights can improve their workouts. They are especially good for functional training. Here are three reasons why kettlebells deserve a key role in your functional fitness program:
Offset Center of Gravity
The offset center of gravity of the weight is one of the key characteristics distinguishing kettlebells from dumbbells. That’s because when you grab a kettlebell’s handle, its center of gravity is about 6 to 8 inches away from your hand. That makes the weight harder to handle.
This is why every exercise you perform, from standard strength exercises to more difficult kettlebell moves like swings, calls for precise technique and greater muscle stimulation than you can get with dumbbells.
Greater Core Involvement
The instability of a kettlebell means that your core muscles have to be constantly working to maintain your posture and balance. You need to keep your core tight and engaged far more than if you were using a barbell or dumbbells. This core engagement will strengthen your abs, erector spinae, obliques, and intercostals.
Improved Athleticism
Developing your grip strength is one of the key benefits of including kettlebells in your workout program. That’s because the handle thickness and weight displacement require your fingers, hands, and forearms to provide perfect control.
Kettlebell training will also improve your cardio endurance. Most kettlebell exercises are compound, multi-joint moves that require a lot of energy to complete. They’ll tax your heart and lungs as they demand more oxygen. As a result, your muscular and cardiovascular endurance will both increase.
Dynamic kettlebell exercises like swings, snatches, and cleans develop explosive strength. This is an essential requirement for athletes, whether they’re smashing into an opponent on the football field or scrapping for a rebound on a basketball court.
8 Key Kettlebell Moves
Here are the fundamental kettlebell exercises that should feature in functional fitness workouts:
1. Kettlebell Swing
The kettlebell swing burns a ton of calories as it helps develop explosive power. Power largely emanates from the ability to execute a strong hip thrust, which is the key motion involved in this exercise.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Shoulders
Step-by-Step Guide:
Stand with your feet shoulder-width apart, with your weight on your heels.
Rest the kettlebell on the floor between your feet.
Look down at the ground six feet in front of you.
Sit back into your hips and reach down to grab the handle with both hands in an overhand grip.
Swing the bell behind you, then aggressively snap your hips forward as you stand up. As you do this, extend your spine and squeeze your butt.
Bring your arms up to chest level.
Immediately return to the bottom hike position and move into the next rep.
2. Goblet Squat
The kettlebell goblet squat helps you to maintain an upright stance by placing the weight in front of your body. To keep the weight centered over your feet, you have to keep your core tight, your lower back pulled in, and your chest up.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Step-by-Step Guide:
Stand with your feet shoulder-width apart with your toes slightly pointed outward.
Hold a kettlebell with both hands hard up against your chest.
Hinge at the hips to go down into a full squat position, maintaining a neutral spine and keeping your chest up.
Push the heels into the floor to come back to an upright position.
3. Roll Up, Roll Down
The roll up, roll down is a dynamic, explosive exercise that combines hip and torso extension with multiplanar movement and ballistic strength. Start with a lighter kettlebell until you get comfortable with the actions involved.
Muscles Worked:
Abdominals
Lower back
Hip flexors
Shoulders
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart in front of an exercise mat. Hold a kettlebell at arm’s length in front of you with both hands.
Hinge at the hips to descend into a deep squat.
Continue going down until your butt is sitting on the mat.
Roll back as you bring the weight up and over your head.
Now reverse the direction to roll back forward as you bring the weight back overhead and down.
Use the forward momentum to drive yourself back up to a standing position.
4. Two-Handed Overhead Squat
The overhead kettlebell squat fully engages the back extensor and scapular muscles while also working the lower body. That is going to improve your performance of propulsions movements like sprinting, kicking, jumping, or running.
The overhead squat is a challenging exercise that requires quite a lot of balance and coordination. I recommend working up to it by starting with bodyweight squats with your hands extended overhead. Then advance to doing the exercise with a single kettlebell held with both hands overhead. Only when you’re comfortable with that exercise should you advance to the two-handed overhead squat.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-By-Step Guide:
Stand with your feet shoulder-width apart and slightly turned out and a pair of kettlebells extended overhead in a lockout position. Keep your arms close to your head and your palms facing forward.
Maintaining an upright body and neutral spine, hinge at the hips to lower to a full squat position. Keep your arms locked out throughout the entire motion.
Push through your heels to return to the start position.
5. Overhead Walking Lunge
This exercise represents the ideal functional lower-body exercise. That’s because it combines flexion, extension, and propulsion all in one dynamic movement. Then there’s the overhead part of the movement, which improves posture and increases core stability. Moving forward with an asymmetrical load also strongly engages the obliques.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell held in each arm at your sides. Maintain an upright posture with your chest up and core tight.
Bring your right arm up above your head, locking out the elbow. The left arm should remain at your side.
Take a large step forward with your left leg and lunge down to bring the rear knee toward the floor.
Now follow through with the right leg to take another forward step.
Continue this forward motion for five steps, then turn around and return to the start position.
On the next set, raise your left arm overhead.
6. Squat & Press
The squat and press is a great functional exercise that forces your lower body, core, and upper body to work together to execute the movement. If you’re a rugby player, a martial artist, a basketballer, or a track athlete, this exercise is an absolute must to boost your functional fitness.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell in your right hand at your side. Another kettlebell should be on the floor on the inside of your left foot.
Now raise your right arm overhead and lock out your elbow.
Turn both feet to the left and look up at the kettlebell above your head.
Keeping your torso facing forward, press your right hip back as you lean down to grab the other kettlebell with your left hand.
Come back to an upright position. Now your right arm will still be above your head with your left arm at your side.
Perform all your reps on one side, then repeat with the left arm extended overhead.
7. Kettlebell Deadlift
While the kettlebell deadlift won’t allow you to lift as much weight as a standard barbell version of the exercise, it does allow you to achieve a fuller range of movement. The kettlebell can travel well beyond the tibiae, towards the heels, whereas the barbell presses against and stops at the tibiae. This allows you to extend the hip extensor chain more effectively.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Forearms
Step-by-Step Guide:
With your legs bent, sit back into a half-squat as though you were going to jump up. The chest should be up with the shoulder blades squeezed together. Your back should be naturally arched. The kettlebell should be held with your arms extended and level with your heels.
Extend the pelvis up and forward while keeping the scapulae together until you are upright.
Slowly return to the half-squat position so that the kettlebells end up at floor level. Maintain an upright posture with natural back curvature.
8. Renegade Row
The renegade row is a combination of a plank and a row. As such, it does a great job of working both the lats and the core muscles. Every time you bring an arm off the floor, you will engage the entire core area as it balances, stabilizes, and supports your body. This is an all-encompassing exercise that serves as the foundation for athletic training in all activities that place significant stress on the core, including combat sports, martial arts, wrestling, judo, rugby, American football, tennis, and baseball.
Muscle worked:
Latissimus dorsi
Rhomboids
Trapezius
Biceps
Triceps
Shoulders
Core
Step-by-Step Guide:
Get down in the high push-up position with kettlebells in your hands. Your feet should be shoulder-width apart, arms fully extended, and shoulders directly above the kettlebells.
Row the right hand kettlebell up toward your ribcage.
Lower back to the start position under control.
Repeat with the left hand kettlebell.
Continue alternating sides to complete your rep count.
Functional Fitness Kettlebell Workouts
Now that we know how to do the eight key fundamental kettlebell exercises for functional fitness, let’s put them together in the form of three workouts that you can alternate over the course of your workout week.
Workout A: Kettlebell HIIT Functional Fitness Circuit
Method: Perform each exercise for 40 seconds. Then rest for exactly 20 seconds before beginning the next exercise. Complete all eight exercises in eight minutes, then rest for exactly two minutes. Work up to doing four rounds of this HIIT circuit.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing
Goblet Squat
Roll Up, Roll Down
Two-Handed Overhead Squat
Overhead Walking Lunge
Squat & Press
Kettlebell Deadlift
Renegade Row
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout B: EMOM Kettlebell Functional Fitness Workout
EMOM stands for every minute on the minute. It involves starting an exercise at the start of every new minute and then resting for any remaining time within the minute once your reps are complete. So, you begin by doing 15 reps of kettlebell swings, which takes 48 seconds. That leaves you with 12 seconds to recover before going into the next exercise when 60 seconds is up. You continue this pattern to complete all five exercises.
At the end of the round, rest for two minutes. Work up to completing eight rounds.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing: 15 reps
Goblet Squat: 10 reps
Two-Handed Overhead Squat: 8 reps
Renegade Row: 6 reps (per arm)
Squat & Press: 5 reps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout C: Straight Sets Kettlebell Functional Fitness Workout
You should rest 45-60 seconds between each set for this straight-set workout.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Deadlift: 3 sets of 15 reps
Kettlebell Swings: 3 sets of 20 reps
Renegade Row: 3 sets of 12 reps (each arm)
Squat & Press: 3 sets of 12 reps
Roll Up, Roll Down: 3 sets of 8 reps
Overhead Walking Lunge: 3 sets of 10 forward steps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Wrap Up
Kettlebells are perfect for functional fitness. You now have a list of eight of the best functional fitness kettlebell exercises, along with three challenging workouts to effectively work your entire body. Take the time to learn how to do the exercises well, and then add these functional fitness workouts to your schedule. Begin with one per week, gradually increasing to three sessions, spaced at least a day apart. You’ll soon be rewarded with a healthier, functional, and athletic body.
Cable Superset Workout: More Muscle in Less Time
Building muscle, getting stronger, losing body fat, improving your fitness – while these are all excellent training goals, they can also be time-consuming. That’s why most pros invariably achieve better results than amateurs; they get paid to train, so time is no object.
The average pro doesn’t have to balance their workouts with holding down a full-time job and all the demands that come with conventional employment. They don’t have to try and squeeze in a workout before going to the office, during a lunch break, or after work when they’d rather be chilling at home.
Pros can train when they want for as long as they want. Needless to say, this is a huge advantage. That’s why average folk should avoid following programs designed for pros; they were not the intended audience.
Because time is at such a premium, the average exerciser needs to learn how to train smarter and not longer. We must find ways to get more done in less time, maximizing our training results.
One way to do this is with supersets, and using a cable machine can also help.
So, for all of the people who have to balance their workouts with their careers, here is a cable superset workout designed to get you great results in less time.
Cables and Supersets – A Match Made in Heaven
Your muscles have a hard time differentiating between different types of training equipment. In truth, they don’t really know or care if you’re doing barbell or cable curls for your biceps. So long as you work hard and often enough, they’ll respond by getting stronger and bigger.
That said, using cables does have a few advantages over other types of training:
Quick exercise setup and weight adjustments
It’ll take you no more than a few seconds to attach the appropriate handle to a cable machine and slam in the selector pin to adjust the weight. Less time setting up means shorter workouts or that you can cram more exercises and sets into your training session.
Either way, cable machines make for a very time-efficient workout.
More constant muscle tension
Cable machines tend to keep your muscles under more constant tension compared to the same exercise done with freeweights. This makes each and every rep you perform more effective, so you won’t need to do as many sets per muscle group.
For example, compare cable crossovers with dumbbell flys. With dumbbell flys, the tension on your muscles peaks when your arms are far apart but almost vanishes when your arms come together. In contrast, cable crossovers keep your pecs under tension for the entire range of motion.
Perfect for drop sets
When time is of the essence, you may want to use intensity-boosting training systems so you can fatigue your muscles faster. One way to do this is with drop sets.
To do a drop set, rep out to failure, reduce (or drop) the weight by 10-20%, and then rep out again. The selectorized weight stack on most cable machines means you can reduce the weight in seconds, making your workout even more time-efficient.
This simple system lets you train well beyond your usual failure point. A couple of drop sets will soon fatigue your muscles, so you don’t have to do a long, time-consuming workout.
A safer, more joint-friendly workout
Training to failure with cables is a safe proposition. There are no bars to get pinned under, and dropping a weight will cause nothing more serious than a loud crash. The same cannot be said of most barbell and dumbbell exercises.
In addition, most cable exercises are easier on your joints than the same exercise performed with freeweights. There is less end-to-end joint compression, leading to less wear and tear. In addition, cable exercises can easily be modified to work around any aches, pains, or limitations you might have.
Finally, you can train to failure without a spotter, so you won’t have to wait for someone to help you when you just want to get on and train.
Perfect for supersets
Supersets and cable machines go together like peanut butter and jelly – they complement one another perfectly. Transitioning from one exercise to the next takes no more than a couple of seconds, and you can train your entire body on a single or double cable machine.
And speaking of supersets, their benefits include…
Less time spent resting
Most strength training workouts involve rest than actual training time. Lifters typically rest 60-90 seconds between every set they perform. Supersets involve doing two exercises back-to-back, eliminating half of your rests. With less resting, you’ll be in and out of the gym in half the time.
A structurally balanced workout
Using supersets makes it much easier to train opposing muscle groups equally. For example, by pairing biceps curls with triceps pushdowns, you ensure that both main upper arm muscles get the same volume of training.
Balancing your pushes and pulls will help develop an aesthetically and structurally balanced physique.
Cable Superset Workout – Program Overview
Short on time? Got access to a cable machine? Like supersets? Then this is the workout for you!
This program involves three workouts per week, performed on non-consecutive days, e.g., Monday, Wednesday, and Friday. This provides a good balance between training and recovery and works well for most average trainees.
All exercises are to be performed as paired supersets. For example, do exercise 1a and immediately follow it with exercise 1b. Rest for the designated time and then repeat the pairing. Do the specified number of sets and then move on to the next pairing (2a and 2b). Simple, but effective!
Workout 1 – Horizontal Push/Pull & Arms
By working in the horizontal plane, this workout hits your chest and upper back, specifically your mid-traps and rhomboids, with a bit of lats thrown in for good measure. We close things out with some direct upper arms training because everyone wants a ticket to the gun show!
Exercise
Sets
Reps
Recovery
1a
Cable supine chest press
4
12-20
60-90 seconds
1b
Cable seated row
2a
Cable crossover
4
12-20
60-90 seconds
2b
Cable reverse fly
3a
Cable incline fly
3
12-20
60-90 seconds
3b
Cable face pull
4a
Cable biceps curl
3
12-20
60-90 seconds
4b
Cable triceps pushdown
Workout 2 – Legs and core
Friends don’t let friends skip leg day! Your legs make up at least 40% of your total muscle mass, and it would be a crime against bodybuilding not to give you a cable superset leg workout to try.
This workout focuses on your quads, hamstrings, and glutes, but there are some direct abs exercises at the end for you to enjoy.
Exercise
Sets
Reps
Recovery
1a
Cable goblet squat
4
12-20
60-90 seconds
1b
Cable Romanian deadlift
2a
Cable standing leg extension
4
12-20
60-90 seconds
2b
Cable standing leg curl
3a
Cable hip abduction
3
12-20
60-90 seconds
3b
Cable hip adduction
4a
Cable woodchop
3
12-20
60-90 seconds
4b
Cable stability ball crunch
Workout 3 – Vertical Push/Pull & Arms
The workout emphasizes your shoulders and lats to build upper body width and hone your V-taper. And because no upper body workout is complete without some arm training, you’ll also work your biceps and triceps again.
Exercise
Sets
Reps
Recovery
1a
Cable shoulder press
4
12-20
60-90 seconds
1b
Cable single-arm pulldown
2a
Cable lateral raise
4
12-20
60-90 seconds
2b
Cable straight arm pulldown
3a
Cable upright row
3
12-20
60-90 seconds
3b
Cable Y pulldown
4a
Cable preacher curl
3
12-20
60-90 seconds
4b
Cable skull crusher
Cable Superset Workout – Exercise Descriptions
Get the most from your cable workouts by performing each exercise with perfect form. Proper exercise technique keeps the tension on your workout muscles and away from your joints. In contrast, the wrong technique makes your workout less effective and more likely to cause injury.
Workout 1 – Horizontal Push/Pull & Arms
1a. Cable supine chest press
This unique exercise looks like a bench press but feels more like a chest fly. The result is a challenging movement that will really pump up your pecs.
Target Muscles:
Pectoralis major, triceps, anterior deltoids.
Steps:
Place a bench in the center of a cable crossover machine. Attach D-shaped handles to the low pulleys.
Sit on the bench and take a handle in each hand. Lie on your back and pull the handles into your armpits. Turn your wrists so your palms face down your body.
Press your hands up and together so they meet above your chest.
Return your hands to your shoulders and repeat.
Tips:
Drive your feet into the floor for increased stability.
Keep your wrists straight.
Focus on pushing your hands inward as much as pushing them up to maximally engage your chest.
1b. Cable seated row
Cable seated rows are an excellent exercise for building a thicker, broader back. Unlike freeweight bent-over rows, this horizontal rowing movement is very lower back-friendly.
Target Muscles:
Latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps.
Steps:
Attach a neutral grip handle to a low pulley machine.
Sit with your legs outstretched and knees slightly bent. Grab the handle and sit up tall. Brace your core and pull your shoulders down and back.
Bend your arms and pull the handle into your abdomen. Keep your upper arms close to your sides.
Extend your arms and repeat.
Tips:
Drive your elbows back to maximize lat engagement.
Hinge forward slightly from your hips to stretch your lats but take care not to round your lower back.
Wear wrist straps or use gym chalk to enhance your grip if required.
2a. Cable crossover
Cable crossovers isolate your chest and hit all three heads of the pectoralis major. This exercise is great for creating shape and separation in your pecs.
Target Muscles:
Pectoralis major, anterior deltoids.
Steps:
Attach D-shaped handles to the high pulleys on a cable crossover machine.
Holding a handle in each hand, adopt a staggered stance and stand with your arms stretched out to the side.
Keeping your elbows slightly bent but rigid, sweep your arms forward and down so your hands meet in front of your hips.
Raise your arms, get a mild stretch in your chest, and repeat.
Tips:
Keep your torso upright to emphasize your chest and prevent turning this into a pressing exercise.
Keep your core braced throughout.
You can also do this exercise with your arms horizonal or moving from low to high.
2b. Cable reverse fly
This exercise works the muscles on the rear of your shoulders that oppose your chest. The trapezius, rhomboids, and posterior deltoids are critical for better posture and holding you upright against the pull of gravity.
Target Muscles:
Trapezius, rhomboids, posterior deltoids.
Steps:
Using a high cable machine, cross your hands and grip the balls/carabiners at the ends of the cables.
Move back 1-2 steps so your arms are extended in front of you, hands at about head height.
Keeping your elbows slightly bent but rigid, open your arms and pull the cables down and back to about hip height.
Raise your arms and repeat.
Tips:
You can also do this exercise with D-shaped handles if you don’t want to hold onto the cables directly.
Lead with your elbows and pull your shoulders back and down to make this exercise as effective as possible.
You can also do this exercise with your arms horizontal.
3a. Cable incline fly
Cable incline flys are so much more effective than the dumbbell variation that, once you try them, you’ll never go back to using freeweights to isolate your pecs. This exercise is VERY effective!
Target Muscles:
Pectoralis major, anterior deltoids.
Steps:
Place a bench in the center of a cable crossover machine. Raise the backrest to around 30 degrees. Attach D-shaped handles to the low pulleys.
Sit on the bench and take a handle in each hand. Lie on your back and extend your arms out so they’re roughly parallel to the floor.
Keeping your arms slightly bent but rigid, squeeze your hands up and together so they meet above your chest.
Lower your arms to get a stretch in your chest, and repeat.
Tips:
Experiment with different bench angles to see what feels most effective and comfortable.
The steeper the angle, the more you’ll hit your upper chest.
Imagine you are hugging a tree to perform this movement correctly.
3b. Cable face pull
Face pulls target your upper back, i.e., the mid-traps, rhomboids, and posterior deltoids. They’re an excellent exercise for improving your posture and will add some thickness to your upper back muscles. Face pulls are also good for your shoulder health and could prevent future shoulder joint pain.
Target Muscles:
Trapezius, rhomboids, posterior deltoids, biceps.
Steps:
Attach a rope handle to a head-high cable machine.
Take one end of the handle in each hand and, with straight arms, step back into a staggered stance.
Bend your elbows and pull the handles into either side of your head. Keep your elbows up to fully engage your upper back.
Extend your arms and repeat.
Tips:
Lead with your elbows and drive them back to emphasize your upper back muscles.
Don’t go too heavy, as doing so will make you lower your elbows and use your lats more than your upper back.
Raise your hands by externally rotating your shoulders to also work your rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis).
4a. Cable biceps curl
The cable biceps curl is a proven arm builder that keeps your arm flexors under near-constant tension to deliver a skin-splitting pump. Paired with triceps pushdowns, this final superset will leave you looking and feeling swole AF!
Target Muscles:
Biceps, brachialis, brachioradialis.
Steps:
Attach a straight bar to a low cable machine. Hold the bar with an underhand, shoulder-width grip, upper arms by your sides.
Brace your core and pull your shoulders down and back.
Bend your elbows and curl the handle up to your shoulders.
Extend your arms and repeat.
Tips:
Use a rope handle and do cable hammer curls to target your brachioradialis and brachialis muscles more.
Use an EZ bar to take pressure off your wrists and elbows.
Try a palms-down grip to challenge your forearms and improve your grip.
4b. Cable triceps pushdown
Cable pushdowns are one of the most popular triceps exercises. They’re simple, effective, and ideal for beginners and more experienced lifters. Supersetting them with cable biceps curls provides a great way to pump up your arms without having to switch machines.
Muscles Worked:
Triceps.
Steps:
Attach a straight bar to a high cable pulley. Grip the bar with a shoulder-width overhand grip.
Pull your upper arms into your sides, brace your core, and set your shoulders down and back.
Extend your arms and press the bar down to your thighs. Pause for 1-2 seconds.
Bend your arms as far as possible without letting your upper arms move away from your sides.
Continue for the specified number of reps.
Tips:
You can also perform this exercise with a V-bar or a rope handle.
For variation, try using an underhand grip.
Keep your torso uptight so you don’t turn this into a pressing exercise.
Workout 2 – Legs and Core
1a. Cable goblet squat
Muscles worked:
Most people are more than familiar with kettlebell and dumbbell goblet squats. After all, they’re an excellent lower body exercise. However, the cable variation is just as effective and could be a better option for some people as it’s even more lower back-friendly than the original version.
Steps:
Attach a straight bar to a low pulley. Hold it in front of your chest, just below your chin. Pull your shoulders back and down and brace your core.
Take a small step back and stand with your feet about shoulder-distance apart, toes turned slightly outward.
Bend your legs and descend until your thighs are roughly parallel to the floor. Do not round your lower back.
Stand upright and repeat.
Tips:
Work your glutes harder by wearing a booty band around your knees.
Increase quads engagement by resting your heels on weight plates.
Experiment with your stance (wider, closer) to see which feels the most comfortable.
1b. Cable Romanian deadlift
Romanian deadlifts are one of the best posterior chain exercises around. Not only are they a great muscle developer, but they’re also an effective move for mobilizing and stretching your hips and hamstrings. Cable Romanian deadlifts are easier on your lower back than the barbell or dumbbell variations.
Muscles Worked:
Gluteus maximus, hamstrings, core.
Steps:
Attach a bar or rope handle to a low pulley. Hold the handle and stand up, taking 1-2 steps back to tension the cable.
Stand with your feet hip-distance apart, knees slightly bent. Brace your core and set your shoulders.
Bend over from your hips and reach forward with your arms. Do not round your lower back, as doing so could lead to injury.
Drive your hips forward and stand back up.
Continue for the specified number of reps.
Tips:
Move further back from the weight stack to make this exercise more hip-centric.
Vary your stance width to see what works best and feels more comfortable.
Make this exercise harder by standing on one leg – single-leg cable stiff-legged deadlifts.
2a. Cable standing leg extension
While regular leg extensions are an effective quadriceps exercise, one of the four quad muscles doesn’t get such a great workout – the rectus femoris. That’s because this muscle crosses your hips and knees, and sitting with your hip flexed puts the rectus femoris into a relaxed position, so it cannot contract very well. This standing variation fixes that problem.
Muscles worked:
Quadriceps, hip flexors, core.
Wearing an ankle strap, stand with your back to the weight stack. Take 1-2 steps forward. Bend your knee and move your hip backward.
Drive your knee forward and extend your leg.
Return to the starting position and repeat.
Switch legs and do the same number of reps on the other side.
Tips:
Keep your supporting knee slightly bent for balance.
Brace your core to prevent unwanted hip and lumbar spine movement.
You can also do this exercise with a resistance band.
2b. Cable standing leg curl
The hamstrings are a biaxial muscle, meaning they cross two joints – your hips and knees. As such, they are responsible for two movements; knee flexion and hip extension. Cable standing leg curls are one of the few exercises to address both of these functions simultaneously.
Muscles Worked:
Hamstrings, gluteus maximus, core.
Steps:
Wearing an ankle cuff, attach it to a low pulley machine and stand facing the weight stack. Shift your weight onto the other leg and brace your core. Use your arms for balance.
Extend your leg to the rear and bend your knee, curling your foot up toward your butt.
Lower your foot and repeat.
Tips:
Extend your hip more or less to change the feel of this exercise.
Keep your calf relaxed so your hamstrings do most of the work during this exercise.
Home exercisers can do this move with a resistance band.
3a. Cable hip abduction
Cable hip abductions work the muscles on the outside of your hips. Strengthening these muscles will improve lateral hip stability and help you sculpt a better-looking butt.
Muscles Worked:
Gluteus minimus, gluteus medius, tensor fascia latae.
Steps:
Put on an ankle cuff and attach it to a low pulley machine. Stand sideways-on to the weight stack with the cable running in front of your feet. Brace your core and hold on to the machine for balance.
Raise your leg out to the side as high as possible without twisting your hips.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other side.
Tips:
Rotate your hip inward slightly to emphasize the hip abductor muscles.
Keep your supporting leg slightly bent for better stability and balance.
You can also do this exercise with a resistance band.
3b. Cable hip adduction
The adductor muscles are located on the inside of your thighs and hips. Like the abductors, these muscles help stabilize your hips. Stronger hip adductors will lower your risk of groin strain during activities that involve running, sprinting, lunging, and kicking.
Muscles Worked:
Adductor longus, adductor brevis, adductor magnus.
Steps:
Put on an ankle cuff and attach it to a low pulley machine. Stand sideways-on to the weight stack with the cuff on your innermost leg.
Cross your leg in front of the other without twisting your hips.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other side.
Tips:
Brace your core to stabilize your lumbar spine and prevent unwanted movement.
Bend your supporting knee slightly for better balance.
Home exercisers can replicate this move with a resistance band.
4a. Cable woodchop
The cable woodchop is so called because it looks and feels a little like you are swinging an axe and cutting down a tress. This core rotation exercise will develop your obliques and strengthen your abs.
Muscles Worked:
Obliques, rectus abdominis, erector spinae.
Steps:
Attach a D-shaped handle to a high cable pulley. Hold the handle in both hands and then stand sideways onto the weight stack. Extend your arms and brace your core.
Rotate your upper body through 180 degrees, drawing a diagonal line with your hands.
Return to the starting position and repeat.
Turn around and do the same number of reps on the opposite side.
Tips:
Keep your arms slightly bent but rigid throughout.
You can also do this exercise in a half-kneeling position to stop you from using your legs.
For variety, use a low cable and raise your arms upward.
4b. Cable stability ball crunch
Bodyweight crunches are a great exercise, but once you’ve been training for a while, they often become too easy. Doing crunches on a stability ball with a cable makes them much more challenging and effective. High-rep crunches? Just say no!
Muscles Worked:
Rectus abdominis.
Steps:
Attach a rope handle to a low pulley machine. Place your stability ball on the floor next to your cable machine.
Sit on the ball and hold the handle over your shoulders so the cable is behind you.
Walk your feet forward and lean back so the ball sits in the natural curve of your lower back.
Contract your abs, flex your spine, and curl your shoulders toward your hips.
Lie back down, get a mild stretch on your abs, and repeat.
Tips:
Anchor your feet to prevent being pulled backward over the ball.
Exhale as you lift your shoulders to increase abs engagement.
Move your feet further apart to increase stability and make this exercise easier. Bring your feet closer together to decrease stability and make it more challenging.
Workout 3 – Vertical Push/Pull & Arms
1a. Cable shoulder press
Cable shoulder presses look like any other overhead pressing exercise but feel very different. The angle of the load changes how your deltoids are recruited, hitting your shoulders in an entirely new way. This is a unique exercise, and you’re going to love it!
Muscles Worked:
Deltoids, triceps.
Steps:
Attach a straight bar to a low pulley machine.
Pick up the handle and hold it in front of your shoulders so your elbows are below your wrists. Set your shoulders and brace your core. Take 1-2 small steps backward.
Press the handle upward and slightly back until your arms are extended.
Return to the starting position and repeat.
Tips:
Step back just enough that the cable doesn’t touch your face when your arms are overhead.
You can also do this exercise with a neutral grip.
Experiment with the width of your grip to see what feels most comfortable.
1b. Cable single-arm pulldown
Lat pulldowns are a popular lat-building exercise. However, training both sides of your back at the same time could lead to muscle imbalances. This unilateral version hits one side of your back at a time and will also enhance your mind-muscle connection.
Muscles Worked:
Latissimus dorsi, biceps, trapezius.
Steps:
Attach a D-shaped handle to a high pulley.
Hold the handle with one hand and sit or knee beneath it with your arm extended above you.
Leading with your elbow, bend your arm and pull the handle down to the front of your shoulder.
Extend your arm and repeat.
Do the same number of repetitions with the opposite arm.
Tips:
Use an overhand, underhand, or neutral grip as preferred.
Brace your core to keep your torso upright and balanced throughout.
Drive your elbow down and back to maximize lat engagement.
2a. Cable lateral raise
Lateral raises target the medial head of your deltoids, which is the part of your shoulders that give them their width. Doing this exercise with give you bigger, broader, more rounded shoulders.
Muscles Worked:
Deltoids.
Steps:
Attach a D-shaped handle to a low cable machine. Stand sideways onto the weight stack and hold the handle in your outside hand so the cable runs in front of your body.
Keeping your arm slightly bent but rigid, raise it up and out until it’s roughly parallel to the floor.
Lower the handle to the front of your hips and repeat.
Tips:
Hold onto the cable machine with your non-working arm for balance if required.
Lead with your elbows (and not your hands) to get more from this exercise.
You can also do this exercise with both arms at the same time if you wish:
2b. Cable straight arm pulldown
When it comes to training the lats, most people tend to focus on pulldowns and rows. While these are effective exercises, the lats can also be worked with straight arm extensions. This move hits your upper lats, and you should really feel it in your armpits. It also works the long head of your triceps.
Muscles worked:
Latissimus dorsi, triceps, posterior deltoid.
Steps:
Attach a straight bar to a high cable machine.
Hold the handle with an overhand, shoulder-width grip. Brace your abs and set your shoulders
With your arms slightly bent but rigid, push the bar down to your thighs.
Raise your arms, get a stretch in your lats, and repeat.
Tips:
You can do this exercise on a cable crossover or a lat pulldown machine.
Pause at the bottom of each rep to maximize muscle engagement.
Lead with your elbows, and avoid pressing the bar down with your triceps.
3a. Cable upright row
Upright rows are a slightly controversial exercise, and some coaches believe they’re bad for your shoulders. While that may be true for the straight barbell version, cable upright rows are more shoulder-friendly and usually better tolerated. Using a rope handle also allows for more comfortable movement.
Muscles Worked:
Deltoids, trapezius, biceps.
Steps:
Attach a rope handle to a low cable machine. Hold one end in each hand and stand up straight. Take a small step back, brace your abs, and set your shoulders.
Bend your arms and pull your elbows up until they’re above your hands.
Extend your arms and repeat.
Tips:
Keep your knees slightly bent for better balance and stability.
Squeeze your shoulders back to maximize mid-trap engagement.
Only pull your arms up as high as your shoulders comfortably allow.
3b. Cable Y pulldown
This unique exercise hits your lats from a very unusual angle. You should feel it in the middle of your back as well as the sides. Avoid going too heavy with this exercise. Instead, focus on contracting your lats as hard as possible.
Muscles Worked:
Latissimus dorsi, biceps, trapezius.
Steps:
Attach D-shaped handles to the high pulleys of a cable crossover machine. Hold a handle in each hand and kneel between the pulleys, arms raised to form a Y-shape.
Bend your arms and pull your elbows down and into your sides. Squeeze your shoulders down and back.
Extend your arms up and out and repeat.
Tips:
Try using an underhand, overhand, or neutral grip to see which you prefer.
Kneel on a folded exercise mat or foam pad for comfort.
Think about leading with your elbows rather than pulling with your hands to maximize lat engagement.
4a. Cable preacher curl
Preacher curls are usually done using a barbell or dumbbells. However, that means there is very little tension on your muscles at the top of each rep. Using a cable ensures there is tension on your biceps throughout the movement.
Muscles Worked:
Biceps, brachialis, brachioradialis.
Steps:
Move a preacher curl bench over to a low cable machine. Attach a straight bar to the low pulley.
Hold the bar with an underhand grip and rest your upper arms against the bench.
Bend your arms and curl the handle up until your forearms are roughly vertical.
Extend your arms and repeat.
Tips:
Use an EZ bar to make this exercise more comfortable.
You can also do this exercise using one arm at a time with a single D-shaped handle.
No preacher curl bench? No problem! Just use the inclined backrest of an adjustable exercise bench:
4b. Cable skull crusher
Cable skull crushers might sound like an MMA knockout move, but they’re actually a very effective triceps exercise. Utilizing a large range of motion, they take your triceps into a deep stretch, ensuring your arms get a great workout and an intense pump.
Muscles Worked:
Triceps.
Steps:
Place a flat bench next to your cable machine and attach a straight bar to the lowest pulley.
Lie on the bench with your head nearest the weight stack and hold the handle above your chest.
Keeping your upper arms stationary, bend your elbows and lower the bar to your forehead.
Extend your arms and repeat.
Tips:
You can also do this exercise while lying on the floor instead of a bench.
Use a rope handle to hit your triceps from a different angle.
Extend your shoulders backward to get an even deeper stretch in your triceps.
Cable Superset Workout – FAQs
Do you have a question about this workout, training with cables, or superset in general? No worries because we’ve got the answers!
1. Is this a cutting or a bulking program?
Contrary to popular belief, it’s not your workout that determines if you are cutting or bulking, but your diet. Bulking invariably involves consuming a surplus of calories, leading to rapid weight and muscle gain.
In contrast, cutting involves eating fewer calories, and this deficit leads to fat burning and weight loss.
Consequently, you can use this workout plan for bulking or cutting; you just need to adjust your diet according to your goals.
Read more about cutting vs. bulking here.
2. Can I change some of the exercises?
You are very welcome to make changes to any of these programs. However, make sure that whatever new exercises you choose are similar and work the same muscles. For example, while cable reverse lunges are an acceptable replacement for cable goblet squats, cable biceps curls are not.
Stick to the spirit of the program, and you’ll be fine. However, avoid making changes just for the sake of it or swapping out an exercise just because it’s hard. When it comes to building muscle, harder exercises are usually the most effective.
3. How should I warm up before these workouts?
Warming up prepares your muscles, joints, and mind for the workout you are about to do. It helps lower your risk of injury and also gets your muscles firing properly so you can work harder.
Warming up is usually a three-stage process:
Pulse raiser – 5-10 minutes of light cardio.
Dynamic flexibility and mobility – loosen up those muscles and joints.
Practice sets – a couple of light sets of your first 1-2 movements to prepare your body for the exercises you’re about to do.
It’s beyond the scope of this short Q&A to tell you how to warm up, but this in-depth guide should provide you with all the answers you seek.
4. What weights should I use for these workouts?
Because we don’t know how strong or experienced you are, we cannot tell you how much weight you should lift. Instead, you need to self-select your weights based on your performance.
If you can do more than 20 reps or any exercise, the load is too light. In contrast, if you are unable to do 12 reps, it’s too heavy. Pick weights that keep you in the sweet spot of 12-20 reps for all the exercises.
Remember, though, that you also need to make the workouts progressively more challenging by either increasing the weights or doing more reps whenever you feel you are able. It’s this progressive overload that keeps you moving forward.
5. Are there any supplements I can take that will enhance my progress?
While you don’t have to take supplements to get good results from your workouts, there are a few products that may help. However, even the most exotic or expensive substance won’t do anything for you if you aren’t training hard, eating right, and getting enough sleep.
Supplements that may be helpful include:
Closing Thoughts
While there is no need to use just cables or supersets in your workouts, doing so could be just the change you need to reignite your gains and bust out of your current training rut. Cable exercises are very joint-friendly and stress your muscles in a unique way. Supersets make great use of your training time and will save you from having to do two-hour workouts.
Cable machines and supersets? We think they’re a match made in heaven!
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
HIIT workouts have risen in popularity in recent years because they enable you to get a lot of work done in a short period. This versatile training protocol can be programmed to promote muscle growth, lose fat, or boost your cardiovascular health.
However, most HIIT workouts repel exercisers as they involve multiple pieces of equipment in a single workout and try to do too much too soon. Plus, most HIIT workouts ignore cables, one of the most convenient and effective strength training tools.
In this article, we have fixed everything wrong with HIIT workouts. We have put together a cable HIIT workout that will help kickstart your fat-burning process, boost your cardiovascular health, and promote overall fitness.
What are HIIT Workouts?
A high-intensity interval training (HIIT) workout involves short bursts of intense activity followed by periods of rest or low-intensity exercise. These workouts focus on maximizing calorie expenditure, improving cardiovascular health, and increasing muscular endurance.
HIIT workouts include different types of exercises, such as cardiovascular, strength training, bodyweight, plyometric, and balance and stability movements. Plus, they can be done with a variety of equipment like dumbbells, barbells, machines, plyo boxes, etc., or no equipment at all. The possibilities of what can be accomplished in a HIIT workout are endless, limited only by your own imagination.
For the scope of this article, we’ll focus on cable HIIT workouts for burning fat and boosting cardiovascular strength.
The most popular cable exercises are isolation (single-joint) movements. However, to maximize your workout’s fat-burning potential, you must perform compound (multi-joint) exercises. Several exercises in this workout will combine upper-body and lower-body movements to spike your heart rate, helping you burn more calories.
Most HIIT workouts include plyometric exercises, such as box jumps or jumping jacks; however, since we’ll be using a cable machine for this workout, we’ll stay away from high-impact exercises to lower the risk of injury and make this workout more beginner-friendly and accessible.
In this article, we cover the best cable HIIT exercises, the most effective cable HIIT workout, its benefits, and tips to make the most of your training regimen. We have a lot to cover, so sit tight.
Cable HIIT Workout Exercises
Most exercises on this list are uncommon. Chances are, you’ve never heard of them before or seen someone do them. However, these movements will deliver a solid full-body workout and the desired fat-burning and cardiovascular health benefits. So without any further ado, here are the cable exercises that should be a part of your HIIT workouts:
Cable Squat To Biceps Curl
This full-body exercise will shoot up your heart rate. We recommend using a functional trainer instead of a conventional cable machine for this exercise.
Steps:
Adjust the pulleys of a functional trainer to the lowest position and attach D-handle bars to both ends.
Grab the D-handle bars in both hands using a supinated (palms facing up) grip, take a big step back, and assume a hip-width stance.
Keeping your elbows pinned, perform a biceps curl until your arms are at shoulder level.
Lower into a squat while pushing your hips back and down while extending your arms toward the pulley.
The weight should be engaged at the bottom of the movement.
Return to the standing position while curling the weight.
Repeat for recommended reps.
Pro Tip: Perform single-arm biceps curls to boost your workout’s volume and intensity.
Cable Reverse Lunge to Shoulder Press
Bigger quad sweeps and round shoulders can help you achieve the coveted ‘x-frame;’ this exercise kills two birds with one stone.
Steps
Set the cable pulleys of a functional trainer at the lowest position and attach D-handle bars.
Grab the handles with a pronated (palms facing away) grip and bring your hands to your shoulder level while facing away from the cable machine.
Take a big step forward and assume a shoulder-wide stance.
Step back with your left foot and lower yourself until your rear knee touches the floor.
Perform a shoulder press as you return to the standing position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Press your arms slightly in front of your body while performing the overhead press. Pressing straight overhead can throw you off balance.
Cable Low-To-High Wood Chopper
Most people overlook transverse plane exercises in their workouts. These movements can help build rotational and anti-rotational strength, improve stability, and help prevent lower back pain.
Steps
Position the cable pulley at the highest setting and attach a D-handle bar.
Stand with your right side facing the pulley.
Grab the handle with your right hand using a neutral grip and wrap your left hand around it.
Take a step away from the pulley.
Turn your torso toward the pulley while keeping your hips stable.
Keeping your arms extended, turn to your left side while bringing the D-handle to the outside of your left knee.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Add variety to your training regimen by changing the position of the pulley and working your obliques from different angles.
Cable Forward Lunge To Shoulder Front Raise
Since cable HIIT workouts for fat-burning and cardiovascular health involve exercises that combine two exercises, it can help improve your hand-eye coordination.
Steps
Adjust the cable pulley to the lowest position and attach a D-handle bar.
Grab the bar with a pronated grip in your right hand, face away from the machine, and take a step forward.
As you step forward with your left foot and lower into a lunge, perform a front shoulder raise until your arm is parallel to the floor.
Return to the starting position.
Repeat for desired reps before switching sides.
Pro Tip: Change your grip from pronated to supinated or neutral to train your anterior deltoids from different angles.
Cable Single-Arm Chest Press
HIIT workouts can be overwhelming. Most high-intensity training sessions include an exercise that is programmed in the middle of the workout and acts as a breather by lowering the training intensity, so you can catch your breath and give the remaining circuit all you’ve got. The cable single-arm chest press is that exercise in this training session.
Steps
Set the cable pulley at chest height and attach a D-handle bar.
Grab the bar with a pronated grip in your left hand and face away from the pulley.
Assume a staggered stance for balance.
Extend your arm in front of your torso so it is parallel to the floor. Pause and contract your chest.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Rotate your torso toward the cable pulley at the bottom of the movement for optimal ab and oblique engagement.
Cable Crossover with Lunge
This exercise can take some time to master. You must keep an upright torso throughout the exercise for optimal pectoral engagement.
Steps
Set the cable pulley at waist height and attach D-handle bars.
Grab a D-handle in each hand using a neutral grip.
Take a step forward and assume a hip-width stance. Your hands should be at your chest side at the starting position.
Step forward with your right foot and lower into a lunge while performing a cable crossover.
Return to the starting position.
Repeat with the left foot.
Alternate between sides for recommended reps.
Pro Tip: Your wrists should be stacked at the bottom of the movement for optimal pectoral muscle stimulation.
Cable High Row with Reverse Lunge
Rowing exercises help build a thicker back, which can improve the overall aesthetics of your physique. Plus, combining rows with lunges will leave you gasping for breath in no time.
Steps
Adjust a cable pulley at the highest position and attach a D-handle bar.
Grab the bar with a neutral grip in your right hand, take a step back, and assume a hip-width stance.
The weight should be engaged in this position.
Step back with your left foot and lower into a lunge while pulling your right hand to the side of your chest by driving through your elbow.
Return to the starting position and repeat for recommended reps.
Switch sides.
Pro Tip: Feel free to switch between reverse and forward lunges, depending on which variation helps you achieve a better mind-muscle connection.
Plank Cable Row
Is a high-intensity interval training workout even HIIT if it doesn’t have a core exercise? We don’t think so. The plank row will set your core on fire and help you build a chiseled back.
Steps
Set up an exercise mat in front of a cable pulley machine.
Adjust the cable pulley to the lowest setting and attach a D-handle bar.
Get into a low plank position on the mat facing the pulley.
Take your right forearm off the floor, extend it overhead, and grab the handle with a neutral grip.
While keeping your shoulders square, pull your hand to your shoulder level while driving through your elbow.
Pause and contract your lat at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: You could also face away from the cable pulley and turn the plank row into a plank shoulder press, which is an excellent exercise for folks having trouble maintaining balance during the plank row.
Cable Crunch To Biceps Curl
This exercise combines the lying cable crunch with the lying cable curl and will help build muscular strength and endurance in the target muscle groups.
Steps
Set the cable pulley to the lowest setting and attach a straight bar handle.
Lie supine (facing the ceiling) on the floor with your legs toward the cable pulley.
Grab the straight bar with an underhand grip. Your legs should be on either side of the cable.
Your body, from head to toe, should be in a straight line at the starting position. The weight should be engaged at the bottom of the movement.
While keeping your elbows pinned to your sides, curl the bar until it is over your chest.
While driving your hips into the floor, perform a situp.
Extend your arms.
Return your torso to the floor.
Repeat for recommended reps.
Pro Tip: Keep your core and glutes braced throughout the exercise for optimal ab engagement. Switch to an overhand grip for greater forearm recruitment.
Side Plank Cable Shoulder Front Raise
Obliques are one of the most overlooked muscle groups. However, we are not leaving any loose ends in this workout. This exercise will work your midsection and your front delts simultaneously.
Steps
Set the cable pulley at the lowest setting and attach a D-handle bar.
Grab the D-handle with a supinated grip in your left hand.
Plank on your right side in front of the pulley with your feet toward the machine.
While keeping your core and glutes braced, raise your arm in front of your body.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Maintain a slight bend in your elbow throughout the exercise. However, make sure you’re not bending your elbows during the range of motion, as it will remove tension from your deltoids and put it on your biceps.
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
To burn fat during a HIIT workout, ensure you keep your training intensity high. Given below is a workout that includes exercises that will spike your heart rate, resulting in improved cardiovascular health.
Perform two rounds of this workout within 25 minutes. The table details the recommended time for each exercise. You are allowed a 15-second break after completing each exercise and a two-minute break after completing a round. Do not stop for rest while changing sides.
Exercise
Time (in seconds)
Cable Squat To Biceps Curl
30
Cable Reverse Lunge to Shoulder Press
30
Cable Low-To-High Wood Chopper
30 (each side)
Cable Forward Lunge To Shoulder Front Raise
30 (each side)
Cable Single-Arm Chest Press
30 (each side)
Cable Crossover with Lunge
30
Cable High Row with Reverse Lunge
30 (each side)
Plank Cable Row
30 (each side)
Cable Crunch To Biceps Curl
30
Side Plank Cable Shoulder Front Raise
30 (each side)
Benefits of Cable HIIT Workouts
Here are the advantages of adding cable HIIT workouts to your training regimen:
Improves Muscle Mass, Strength, Stability, and Mobility
The biggest USP of cable machines is that they help keep constant tension on your target muscles, which can boost hypertrophy. You must use a challenging weight in each exercise to promote muscle and strength gains. [1]
Furthermore, since the cable HIIT workout for burning fat and boosting cardiovascular health incorporates single-leg, pushing, pulling, bending over, and rotational exercises, it will help improve your stability, balance, and mobility.
Build Hand-Eye Coordination
Exercises like the wood chopper, reverse lunge to shoulder press, and cable crunch to biceps curl involves multiple muscle groups and movement patterns. Performing these exercises can improve your hand-eye coordination and mind-muscle connection. A better hand-eye coordination can also improve your balance.
Helps You Lose Fat
HIIT workouts ramp up your calorie-burning process. Furthermore, HIIT workouts can help keep your metabolic rate high for hours after a training session, resulting in higher calorie expenditure, even when you are physically inactive. [2][3]
Boosts Cardiovascular Health
HIIT workouts can improve your aerobic and anaerobic performance and boost your overall cardiovascular health. The cardiovascular benefits of HIIT training carry over to other forms of exercise and your daily activities. [4]
Quick and Beginner-Friendly
Unlike conventional HIIT workouts that require multiple training equipment, you could do this high-intensity workout with just a cable machine, making this workout more convenient. It also shortens the time it typically takes to switch between exercises.
Furthermore, cable exercises have a small learning curve, which makes it an excellent option for beginners. The selectorized weight mechanism makes changing weights between sets incredibly convenient.
Tips For Optimal Results From Cable HIIT Workout
Here are a few tips to get the best bang for your buck from the cable HIIT workout:
Spend 5-10 minutes warming up before each workout, as it can help prime your muscles, improve your mobility, and lower your risk of injury. Your warm-up routine should have a balance of static and dynamic exercises.
Your cable HIIT workout should not take more than 25 minutes. Shorten the set times if you cannot complete the recommended reps within the 25-minute time limit.
If you keep your training intensity high, you’ll end your HIIT cable workouts with muscle-ripping pumps. Spend 5-10 minutes stretching and cooling down after a workout to kickstart your recovery process.
Focus on contracting your working muscles throughout the range of motion for optimal muscle stimulation.
Following the correct form for each exercise is as important as keeping your training intensity high. Compromising your form can increase your risk of injury.
Wrapping Up
Incorporating a cable HIIT workout into your training regimen is a great way to achieve your weight loss and cardiovascular health goals. Cable HIIT exercises are incredibly versatile; they can be easily modified to fit an exerciser’s training experience and level.
Perform the cable HIIT workout in this article once weekly to improve your strength, stability, and mobility and boost your fat loss progress and aerobic and anaerobic health. Remember, keeping your training intensity high is the key to success with HIIT workouts. Best of luck!
References
Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. Int J Sport Nutr Exerc Metab. 2016 Jun;26(3):197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19. PMID: 26479856.
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports Med Open. 2015 Dec;1(1):11. doi: 10.1186/s40798-015-0010-3. Epub 2015 Jun 5. PMID: 27747847.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
Supersets for Time-Efficient Workouts: The Ultimate Guide To Maximising Your Gains
There are several ways to program a training session. Most of these methods were engineered by bodybuilding pioneers in the 1940s and 50s to boost their workout efficiency. The superset advanced training technique was one of the most effective methods of this era. A superset involves performing two exercises back to back without stopping for rest between them.
Supersets are just as effective today as they were when they were first created, but only if you do them correctly.
In this article, we do a deep dive into supersets as a method to create more time-efficient and effective workouts. We’ll explore the science behind supersets, investigate the different types of supersets, explain how to design superset workouts and provide an overview of the common mistakes to avoid when doing supersets.
Read on for the definitive guide to supersets.
What is a Superset?
A superset is when you perform two exercises back to back. This differs from a traditional set where you do a set, rest for between a few seconds and several minutes, and then do the same exercise again. With supersets, the only rest is the time it takes to move from one exercise to the next.
In a superset workout, you rest after you have done the two exercises back to back. That rest period may be the same length as if you were doing traditional sets, or it may be slightly longer, depending on your training goals. You then repeat the superset for the prescribed number of total sets.
There are three types of supersets:
Same muscle group supersets
Unrelated muscle groups supersets
Antagonistic or opposing muscle groups supersets
Supersets for the same muscle group are also known as compound sets. They are a great way to increase the intensity of the target muscle. Because you have pre-exhausted the muscle on the first exercise, the second exercise will be a lot harder. An example of a superset for the chest is to do the barbell bench press followed by dumbbell flyes.
You could also reverse that order, doing the flies first and then going to the bench press. This would be an example of pre-exhaustion training, where you purposefully fatigue the target muscle (your chest) before starting the second exercise.
Because your target muscle is fatigued in the second exercise, you will usually have to reduce the weight used on the second exercise in a compound superset. The rest period is usually longer than a standard set to allow for enough recovery to perform the next superset.
An example of a superset for unrelated muscle groups includes pairing side lateral raises for the shoulders with seated calf raises for the calves. This type of superset is mainly done to save time.
The opposing muscle groups are:
Biceps and triceps
Quadriceps and hamstrings
Chest and back
Deltoids and rotator cuffs
Hip flexors and glutes
Science Behind Supersets
There has been limited research into the benefits of supersets compared with traditional sets. One study compared the energy cost of supersets and standard sets during and after workouts. The ten study participants performed four sets of six exercises for ten reps. One week the exercises were performed in a superset style, and the following week in a traditional set format.
The researchers reported that the superset training style produced significantly greater calorie burn during the workout and increased blood lactate and excess post-oxygen energy consumption (EPOC). The superset workouts were also considerably more time efficient than the traditional set workouts, completed in an average of 31 minutes, compared with 40 minutes for the conventional workouts. [1]
A meta-study published in the International Journal of Environmental Research and Public Health in 2019 concluded that supersets are an effective time-efficient solution to increase metabolic stress, which is a key contributor to muscle gains. [2]
A 2017 study published in the International Journal of Exercise Science showed that supersets require muscles to work more intensely than traditional sets. According to the study, the overall workload was 8% greater when doing the same exercises in a superset style rather than as traditional sets. [3]
Benefits of Supersets
They’re called supersets for a reason; they increase the efficiency of your workout. Here are four ways that adding supersets to your training can make your gym time more effective:
Supersets are More Time Efficient
The first and most obvious benefit of using supersets is that it will save you time. If you go directly from one exercise to another and then take a 90-second rest, you will save a minute and a half for every set you complete compared to if you had done the two exercises in the traditional set format.
Of course, saving time isn’t going to benefit you if work productivity is reduced. Some people may worry that fatigue on the first exercise may lead to reduced muscle activation on the second. However, a 2010 study published in the Journal of Strength & Conditioning Research compared supersets with traditional sets on the bench press and bench pull exercises. The researchers found no difference in volume load between the two protocols. EMG muscle stimulation was also no different in the target muscles (pectoralis major, anterior deltoid, latissimus dorsi, and trapezius muscles).
The researchers concluded that superset “training would appear to be an effective method of exercise with respect to VL maintenance and efficiency.” [4]
Supersets Give You a Great Pump
When you do supersets for antagonistic muscle groups, such as the biceps and triceps, you will experience enhanced muscle pumps. The stress on the muscles will cause blood to rush to those areas to bring oxygen and nutrients. This engorges the area with liquid volume, blowing the muscle up as if you were pumping a balloon. When this occurs on both sides of the limb simultaneously, it feels awesome.
To experience the enhanced pump effect of supersetting, try pairing cable dumbbell curls with tricep press downs or leg extensions for the quads with leg curls for the hamstrings.
Supersets Can Increase Workout Intensity
Pairing two exercises for the same muscle group will make the second exercise more challenging. This is especially the case when you do what we call pre-exhaustion superset training, which involves doing an isolation exercise and then jumping directly to a compound exercise for the same body part.
An example of a pre-exhaustion superset would be doing a dozen reps of dumbbell flyes and then going directly to the barbell bench press. This pre-exhausts the pectorals, making them take the focus of the effort and de-emphasizing the smaller anterior deltoid and triceps muscles, which usually are weaker.
If you try this type of superset, you’ll be amazed at the burn you’ll get in the target muscle group on the second exercise. You won’t be able to lift as much weight on that exercise, but the muscle activation will be much higher.
In a 2019 study, the strength and muscle hypertrophy effects of superset versus traditional sets of the leg press and leg extension were compared. The results showed significantly better strength and muscle improvement in the superset group. [5]
Supersets Can Reduce Muscle Imbalances
Performing antagonistic supersets will help create balanced muscle and strength development around a joint. Balanced development will help reduce your risk of injury. It will also improve your posture, coordination, and balance.
Downsides of Supersets
We’ve established that adding supersets to your workouts can make your training more efficient. However, when you turn up at your gym and try to implement it, it can be a different story entirely. Here are three potential drawbacks of superset training.
Supersets May Require Two Exercise Stations
Trying to use two exercise stations simultaneously in a commercial gym can be a challenge. Try doing it during peak hours, and it’s virtually impossible. Imagine going back and forth between the leg press and the leg extension at 6 pm on Monday. You won’t have a show!
If you’re going to throw some supersets into your program and the gym’s busy, your best bet is to stick with exercises you can do with the same piece of equipment. For example, you could set yourself up on a cable pulley machine and superset cable curls with tricep pulldowns, simply adjusting the height of the pulley between each exercise.
Supersets May Cause Form Breakdown
Supersetting is an advanced training technique. If you’re a beginner, it’s possible that your technique may be compromised on the second exercise due to fatigue. At best, that will result in compromised target muscle activation — at worst, it could result in a serious injury.
As a result, we don’t recommend introducing supersets until you’ve got at least a year’s training experience under your belt.
Supersets Can Impede Strength Gains
If your primary goal is to get stronger, supersets are probably not the way to go. On the first superset, you will be slightly weaker on the second exercise due to fatigue. Then with every succeeding set, you won’t be able to lift as much weight as if you were doing traditional sets with longer rest periods.
Use supersets as an intensity enhancer to build muscle and improve time efficiency. But when it comes to strength gains, traditional sets are best.
How to Get the Most Benefit from Supersets
Like any training tool, supersets are only as good as their application. Here are half a dozen ways to optimize your use of supersets:
Choose the right exercises and body parts
You can, theoretically, superset any exercises and body parts. But that doesn’t mean that you should. You need to choose your exercises carefully to meet your training goals.
For instance, if you’re going to do two exercises for the same body part, make sure you adjust accordingly. You will probably have to reduce the weight on the second exercise compared with what you would normally use. If you use the same weight, you’ll probably fall short of your target rep count.
You will also have to choose exercises that fit in with the type of training split you’re using. So, if you work your chest, triceps, and abs, you’ll have to stick with exercises that work those body parts. If you don’t, you’ll end up throwing your whole schedule out of whack.
You should also avoid pairing exercises that will compromise one another. For example, you wouldn’t want to pair wrist curls with pull-ups as the curls would fatigue your forearms, making it hard to grab onto the pull-up bar.
Get enough rest between supersets
After doing two sets back to back, you will be naturally more tired than if you just did one exercise. As a result, you may need a slightly longer rest between each superset than if you were doing traditional style training. You should still, though, keep your rest period to no more than two minutes.
Use the same training equipment
If possible, choose exercises that allow you to use the same training equipment. As mentioned earlier, a cable pulley machine with an adjustable height pulley is an excellent tool for this, as it allows you to do both pressing and pulling movements simply by adjusting the height of the pulley.
Dumbbells and barbells are other good choices. It’s when you start moving from one machine to another that things start to get tricky.
Focus on your form
It’s more important than ever to focus on your form when doing supersets, especially on that second exercise. Ensure that you run through the technique pointers on every rep to ensure that fatigue doesn’t cause you to get sloppy with your form.
Reduce the weight if necessary
If you are supersetting for the same body part, you should choose a lighter weight on the second exercise than you would if you were doing a traditional set. For example, when supersetting dumbbell flyes with the barbell bench press, you will have to take it down to around 60-70% of your standard weight.
Use, don’t’ abuse, supersets
While supersets are an effective training tool, they should not be overutilized. This challenging training technique should be used no more than one or two times per week. The exception is if you have limited time to train and need to superset to condense your overall training time. In that case, you should choose exercises that will not compromise each other. For example, you could pair a chest exercise with a core exercise or a back exercise with a hamstring exercise.
4 Ways to Superset
Let’s now check out four examples of supersets, each with a specific training focus:
1. Opposing Muscle Group Superset: Seated Alternating Dumbbell Curls with Seated Overhead Triceps Extension
How to do it:
Set the angle on an adjustable bench to 70 degrees, then sit on the bench with a pair of dumbbells in your hands, palms facing forward.
From a starting position with your arms hanging at your side and your elbows close to your body, curl your right arm to your shoulder. Fully contract your bicep in the top position.
Lower your arm, resisting the pull of gravity on the way down.
Repeat with the left arm.
Continue this right-left motion to complete your rep count.
Now drop one of the dumbbells and cup the other one in your hands.
Lift the weight directly above your head to full arm extension
Bend your elbows to lower the weight behind your head to touch the dumbbell to the nape of your neck.
Push through the triceps to return to the start position.
Do 12 reps.
Rest for 90-120 seconds.
Complete four supersets.
2. Pre-Exhaustion Superset: Dumbbell Flyes with Bench Press
How to do it:
Load a weight on the bench press bar that is 60-70% of your typical 8-rep set.
Grab a pair of dumbbells and lie on the bench.
Plant your feet on the floor and raise the dumbbells above your chest with your elbows slightly bent and palms facing each other.
Without straightening your elbows, pivot from the shoulder to bring your arms out and down to a position level with your torso (no lower).
Reverse the action to return to the starting position.
Do 12 reps.
Drop the dumbbell to the floor.
Immediately grab the bench press bar at shoulder-width and unrack it.
Lower the bar to your chest.
Press back to the start position.
Do 8 reps.
Note: We strongly recommend that you have a spotter when doing this superset.
3. Unrelated Muscle Group Superset: Pull-Ups with Seated Calf Raises
How to do it:
Preload the appropriate weight to do 30 reps on the seated calf raise machine.
Now, stand under a pull-up bar and reach up to take hold of the bar just slightly wider than shoulder-width apart.
Hang from the bar with your shoulders depressed, chest up, and lats engaged. Your legs should be straight and angled slightly forward.
Keeping your core tight, pull your body up to the bar, contracting your lats in the top position.
Do 8-12 reps.
Now go directly to the seated calf raise machine and sit on it, placing your thighs under the pads and your toes on the footplate.
Rise on your toes to full extension.
Now lower to bring your heels as low as possible.
Do 30 reps.
Doing Pull Ups
4. Post-Exhaustion Superset: Squats with Leg Extensions
How to do it:
Load a squat rack with your typical weight for 12 reps.
Stand under the bar with your feet shoulder-width apart and unrack it so that it rests across your trapezius.
Maintain a neutral spine and hinge from the hips to descend into a parallel squat position.
Push through the heels to return to the start position.
Perform 12 reps.
Rerack the bar.
Now go directly to the leg extension machine and get on.
Load the machine with 70% of your normal 12-rep weight and pump out a dozen smooth reps.
More on Supersets:
Wrap Up
Supersets allow you to increase the time efficiency of your workout. As we’ve seen, they can also boost your training intensity and, when done for the same body part, allow you to target the working muscle better. While they may be challenging in a busy gym environment, by choosing your exercises carefully and following the guidelines we’ve covered, you can still use supersets to make your workouts better and faster.
References
Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res. 2010 Apr;24(4):1043-51. doi: 10.1519/JSC.0b013e3181d3e993. PMID: 20300020.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897
Bentes CM, Costa PB, Corrêa Neto VG, Simão R, Paz GA, Maia MF, Figueiredo T, Neto GR, Novaes JS, Miranda H. Hypotensive Responses of Reciprocal Supersets versus Traditional Resistance Training in Apparently Healthy Men. Int J Exerc Sci. 2017 May 1;10(3):434-445. PMID: 28515839; PMCID: PMC5421986.
Robbins DW, Young WB, Behm DG, Payne WR, Klimstra MD. Physical performance and electromyographic responses to an acute bout of paired set strength training versus traditional strength training. J Strength Cond Res. 2010 May;24(5):1237-45. doi: 10.1519/JSC.0b013e3181cc60ec. PMID: 20440121.
Trindade TB, Prestes J, Neto LO, Medeiros RMV, Tibana RA, de Sousa NMF, Santana EE, Cabral BGAT, Stone WJ, Dantas PMS. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019 Nov 19;10:1424. doi: 10.3389/fphys.2019.01424. PMID: 31824336; PMCID: PMC6882301.
Iain Valliere Workout & Diet Program To Dominate The Stage
Get in the best shape of your life with the Iain Valliere transformation program.
Iain Valliere is a Canadian pro bodybuilder and internet fitness celebrity. He started his bodybuilding career in 2010 and has been steadily climbing the ranks in the pro circuit over the last few years.
Valliere is currently one of the strongest bodybuilders in the competitive circuit and is known to deadlift ginormous amounts of weights leading up to contests. He is also one of the most transparent athletes and regularly shares his opinions, training, and nutrition tips with his followers.
Related: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere Stats
Name: Iain Valliere
Height: 5’10”
Weight: 260 pounds
Birthdate: November 27, 1990
Birthplace: Canada
In his younger years, Valliere was stronger and faster than most kids his age. He ran track and field in high school and excelled at it. Interestingly, Iain participated in football but dropped out soon as he was not interested in team sports. The Canadian bodybuilder prefers sports where he is in total control and doesn’t have to rely on anyone else.
“I was always someone who was into the individuality of what work I put in, and what results I got out of it. I’m not depending on the success of other people. It was completely what I put in.” — Iain Valliere
Iain Valliere is passionate about helping other bodybuilders and regularly shares training tips and advice on his Instagram page. In fact, he introduced his brother-in-law, Chris Bumstead — now 3X Classic Physique Olympia champion — to competitive bodybuilding. CBum credits his success to Valliere and recognizes him as one of his biggest idols and influences.
Valliere won his Pro card in 2014 at the Amateur Olympia. 2015 Toronto Pro Supershow was his first pro show, where he placed a respectable fifth. He qualified for his first Mr. Olympia contest in 2018 by winning the Big Man Weekend Pro show.
Iain was dealt a disappointment in 2019 when he could not qualify for the Olympia. However, he bounced back strongly by punching his ticket to the 2020 Olympia after conquering the 2020 New York Pro contest. He qualified for the 2021 Olympia by winning the Tampa Pro.
*Note: As per the Olympia Qualification System (OQS), winners of each division in a pro bodybuilding show earn a direct qualification for the Olympia.
A Career Altering Injury
Valliere faced a major setback in 2012 after he broke his arm while arm wrestling the legendary Devon Larratt at a local competition in Ottawa. As per the Canadian bodybuilder, the moment his bones popped, it sounded like a gunshot or explosion.
Iain was later informed at a local hospital that he had incurred a spiral fracture — it happens when one of your bones is broken with a twisting motion.
When long bones are broken at an angle, they often separate into two parts that do not align and have rough, uneven edges. This fracture can make it difficult to put the bone back together. However, six weeks after undergoing surgery to repair his arm, Iain was back training in the gym. His arm size was back to normal after 12 weeks of hard work.
Check Out: Iain Valliere and Chris Bumstead Do Epic Leg Day Training
Iain Valliere Competition History
2015 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 5th place
2016 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 7th place
2016 Vancouver Pro, IFBB Men’s Bodybuilding — 9th place
2018 Indy Pro — 4th place
2018 Vancouver Pro — 4th place
2018 Big Man Weekend Pro Men’s Bodybuilding — 1st place
2018 Olympia — 14th place
2019 Toronto pro Men’s Bodybuilding — 2nd place
2019 Vancouver Pro Men’s Bodybuilding — 4th place
2019 Portugal Pro Bodybuilding — 3rd place
2019 Tampa Pro Men’s Bodybuilding — 3rd place
2020 Tampa Pro Men’s Bodybuilding — 2nd place
2020 New York Pro Men’s Bodybuilding — 1st place
2020 Mr. Olympia — 7th place
2021 Tampa Pro — 1st place
Texas Pro 2021 — 1st place
2021 Arnold Classic Ohio — 2nd place
2021 Mr. Olympia — 7th place
Valliere has competed in 18 IFBB Pro League shows until Mar. 2022, winning four. Valliere has competed in three Mr. Olympia contests, the seventh place being his highest ranking.
However, one should not dismiss Valliere after a glance at his Olympia finishes. He has been improving his physique and bringing a better package to the stage every year.
His most recent pro title win came in 2021 at the Texas Pro. Additionally, Valliere took a second-place finish behind Nick Walker at the 2021 Arnold Classic USA — the second-biggest bodybuilding show after the prestigious Mr. O.
Check Out: Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia
Iain Valliere Diet Program
Valliere likes to keep his diet simple and easy to follow. He eats the same foods all year-round, avoiding any friction in meal prep. The Canadian bodybuilder switches between a cutting and bulking diet depending on if he’s prepping for a show.
Iain reduced his carb and fat consumption while keeping the protein up while preparing for a show. On the other hand, he ramps up his carb and fat intake significantly during his off-season. He has previously revealed that he spends anywhere between $250-300 per week on his groceries.
Meal 1
200 grams egg whites
2 whole eggs
100 grams oats w/ 30 grams whey isolate powder
Meal 2
200 grams sweet potato
300 grams chicken breast
Meal 3 (postworkout)
100 grams Jasmine rice
400 grams white fish
Meal 4
100 grams Jasmine rice
400 grams white fish
Meal 5
200 grams potato
200 grams salmon
Meal 6 (no-carb meal)
200 grams egg whites
2 whole eggs
100 grams beef
30 grams walnuts
Total Macronutrient Value: 3,697 calories, 412-gram protein, 81-gram fats, and 327-gram carbs.
Iain Valliere Training Program
Iain Valliere is a beast in the gym. He throws around big-boy weights like it’s no one’s business. He follows a high-volume training approach and is known to perform up to 10 exercises in a workout to ensure he is training the target muscle from all angles.
Valliere is a proponent of progressive overloading and is constantly finding ways to challenge his muscles.
Iain Valliere’s Training Split
Day 1: Chest / Triceps
Day 2: Back / Biceps
Day 3: Quads
Day 4: Shoulders
Day 5: Arms
Day 6: Hamstrings
Day 7: Rest Day
Iain uses a six-day training split, where he trains his arms and legs twice a week. He uses a high-volume and high-intensity training regimen to get the best bang for his buck.
Valliere follows the same strategy for all his workouts — he performs a couple of all-out working sets to failure for each exercise. He uses relatively heavier weights in the first set and performs 8-10 reps of an exercise. The final set is a back-off set in the 12-15 rep range.
Additionally, he employs different advanced training techniques in each set like forced reps, rest-pause sets, and drop sets to make sure he isn’t leaving gains on the table.
“The top set is usually 8-10 reps, then we do a back-off set and throw in high-intensity techniques like forced reps or drop sets as needed.”
Related: This is How Your Training Should Change as You Get Advanced
Iain Valliere Workout Plan
Here is what Valliere’s training program looks like:
Day 1: Chest and Triceps
30-degree incline Smith machine press: 2 sets of 8-15 reps
Hammer strength incline press: 2 sets of 8-15 reps
Incline machine fly: 2 sets of 8-15 reps
Flat DB press: 2 sets of 8-15 reps
Flat cable fly/press: 2 sets of 8-15 reps
V-bar dips (forward-leaning torso): 2 sets of 8-15 reps
Cable pushdowns (dual handles): 2 sets of 8-15 reps
One-arm cable overhead extension (high pulley): 2 sets of 8-15 reps
Cable pushdown (pronated grip): 2 sets of 8-15 reps
The Smith machine is one of Iain’s favorite training equipment. He utilizes it in most of his push training sessions. Valliere performs two to three forced reps with the help of his training partner after reaching muscle failure on the 30-degree incline Smith machine press.
Iain performs two to three forced reps on the first set of incline machine fly. He follows it up with a double drop set on the second set.
“I love the smith press. It’s always the staple in my chest training. I just find it’s a little easier to keep that stability in the line that you want vs the barbell press.”
Day 2: Back / Biceps
Cable pullover (straight bar): 2 sets of 8-20 reps
Hammer strength low row: 2 sets of 8-20 reps
Machine chest supported row: 2 sets of 8-20 reps
Seated cable row (dual-handle): 2 sets of 8-20 reps
Lat pulldown (medium / neutral grip): 2 sets of 8-20 reps
Assisted pull up machine (wide/overhand grip): 2 sets of 8-20 reps
Standing cable curl (dual handle / supinated grip): 2 sets of 8-20 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-20 reps
One-arm preacher DB curl (supinated grip): 2 sets of 8-20 reps
Standing barbell curl (reverse grip): 2 sets of 8-20 reps
Valliere starts his back workout with cable pullovers to pre-exhaust his lats. At the end of his back workout, Iain performs three to four biceps exercises to annihilate his guns.
On exercises two, three, and five, the Canadian pro bodybuilder performs the first set to failure. On the final set, he uses a weight that makes him hit failure between 10-12 reps. He then performs four mini-sets of four reps with 15 seconds of rest between them.
“[The cable pullover] gives you that full range of motion with a full stretch and a full contraction. I found this exercise made a huge difference in my lats from my front shots.”
Day 3: Quads
One-leg machine leg extension: 2 sets of 10-20 reps
Machine hack squat: 2 sets of 8-15 reps
Horizontal leg press: 2 sets of 8-15 reps
Pendulum horizontal leg press: 2 sets of 8-15 reps
Hip adduction machine: 2 sets of 8-15 reps
Not that he has to, but Iain Valliere trains his quads on their own separate training day. He believes he gets better results training his hams and quads separately as he can give more attention to each muscle group.
Day 4: Shoulders
Smith machine overhead press: 2 sets of 8-15 reps
Standing DB lateral raise: 2 sets of 10-20 reps
Cable rear delt fly: 2 sets of 10-20 reps
Machine overhead press: 2 sets of 8-15 reps
Machine lateral raise: 2 sets of 10-20 reps
30-degree incline cable fly: 2 sets of 10-20 reps
Hammer strength incline press: 2 sets of 10-20 reps
Valliere hits his deltoids from different angles to ensure the overall development of the three delt heads. He uses advanced training principles like dropsets, forced reps, supersets with every set for maximal muscle fiber activation and recruitment.
Day 5: Arms
Cable rope pushdown: 2 sets of 8-15 reps
Bench press (shoulder-width grip): 2 sets of 8-15 reps
Machine overhead triceps extension: 2 sets of 8-15 reps
Standing cable curl (dual handles / supinated grip): 2 sets of 8-15 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-15 reps
Preacher cable curl (supinated grip): 2 sets of 8-15 reps
Although this is Iain’s third arm session of the week, day five is when he steps on the gas. He performs a double drop set on the cable rope pushdown to kick off his workout.
“Stopping 2-3 inches off your chest [on the close-grip bench press] will work your triceps harder and take the stress off your shoulders.”
Day 6: Hamstrings
Lying leg curl: 2 sets of 8-15 reps
Seated leg curl: 2 sets of 8-15 reps
Kneeling leg curl: 2 sets of 8-15 reps
Conventional deadlift: 2 sets of 6-12 reps
One-arm cable pulldown’ 2 sets of 8-15 reps
Cable pulldown (supinated grip): 2 sets of 8-15 reps
45 degree back extensions: 2 sets of 8-15 reps
Since the hamstrings are a posterior muscle group, it is harder to establish a mind-muscle connection while training them than the quads. Iain Valliere recommends training your hamstrings on a separate day if they are lagging.
Day 7: Rest Day
Iain takes one day off the week to allow his muscles time to recuperate from his high-intensity and high-volume workouts.
Before you go, check out:
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Terry Crews Workout & Diet Program
Wrapping Up
Iain Valliere shows us that a person can build an incredible physique without overcomplicating their diet and training. He has had an impactful past couple of years, and we can’t wait to see him back on stage in 2022.
We hope you find this training and diet program useful and it helps you achieve your dream physique. Looking forward to seeing your transformation pictures. Best of luck!
Who is your favorite Men’s Open division bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Oleksii Novikov World’s Strongest Man Diet & Workout Program
Become the strongest version of yourself with Novikov’s diet and workout program.
Oleksii Novikov is fast becoming one of the most popular strongmen. Novikov won the 2020 World’s Strongest Man title at the age of 24 to become the youngest competitor to win the contest (a tie with Jón Páll Sigmarsson, who won the competition in 1984).
The Ukrainian strongman has competed in 24 international strongman competitions until Mar. 2022 and won first place in eight shows. He most recently competed at the 2022 Arnold Strongman Classic, where he took second place.
Oleksii has been actively raising funds through social media for Ukrainian Soldiers fighting against the Russian invasion that began on Feb. 24, 2022. Novikov was awarded $25,000 for winning second place at the 2022 ASC held on Mar. 4-5. However, since the strongman had pledged to donate all his winnings to Ukraine’s war efforts, Arnold Schwarzenegger increased Novikov’s prize purse to equal first place ($80,000) during the award ceremony.
Interestingly, Novikov is one of the smaller WSM competitors. He is 6’1″ and weighs around 300 pounds. Don’t get us wrong. The 2020 WSM winner is not a small man by any stretch of the imagination.
However, other WSM winners are comparatively bigger. Eddie Hall is 6’3″ and weighed around 400 pounds at the 2017 WSM, Hafþór Björnsson is 6’9″ and weighed around 450 pounds during his world record 501-kilogram deadlift, and four-time WSM winner Brian Shaw is 6’8″ and weighs around 430 pounds.
Becoming the World’s Strongest Man is no joke. Training with extremely heavy loads routinely, eating a truckload of food to build strength and optimal recovery requires dedication, discipline, and determination.
Related: 2022 World’s Strongest Man Competition To Debut Fan Festival
Oleksii Novikov Stats
Name: Oleksii Novikov
Height: 6’1″
Weight: 298 pounds
Birthdate: Feb. 11, 1996
Birthplace: Kyiv, Ukraine
Accolades: 2020 World’s Strongest Man, Winner
Oleksii Novikov PRs
Max. Deadlift: 453.5-kilogram (1,000-pound)
Max. 18-inch Deadlift: 537.5-kilogram (1,185-pound)
Max. Hummer Tire Deadlift: 472-kilogram (1,041-pound)
Max. Log Lift: 191-kilogram (421-pound)
Max. Axle Press: 190-kilogram (419-pound)
Max. Squat: 411-kilogram (906-pound)
Check Out: Oleksii Novikov Breaks 18-Inch Deadlift World Record At World’s Strongest Man 2020
Oleksii Novikov Diet Program
Strength sports athletes need to train religiously, diet faithfully, and sleep peacefully to build a solid physique and function at optimal levels. That is what 2020 WSM champion Oleksii Novikov does every single day.
Novikov eats a monster 5,000 calories every day to maintain his strength and physique. According to the Ukrainian strongman, neither training nor recovery but eating is the most difficult part of competition prep.
The craziest part? Novikov won the 2020 World’s Strongest Man competition while dealing with an upset stomach.
“At the competition, that was a problem for me, because in America I felt the meals weren’t good for me. The water is also different and I had some problems with my stomach.” — Oleksii Novikov after winning the 2020 WSM
Novikov Dieting Principles
The Ukrainian strongman abides by the following diet principles:
1. Always Eat Healthy
Unlike most other strongman athletes who follow an IIFYM-inspired diet — eating whatever they can get their hands on, Novikov restricts himself to eating clean and healthy.
Notably, Novikov’s approach differs from that of the four-time WSM champion, Brian Shaw. Shaw ate a monster 12,000 to 15,000 calories in his younger years and relied on pasta and cheesecake to meet his daily caloric goal.
2. Eat Bigger as You Get Closer to a Contest
Novikov ramps up his caloric intake to 7,000 kcal per day as he gets closer to a contest. However, the strongman revealed that he finds eating 5,000 kcal a day challenging.
At the peak of his prep, the Ukrainian eats almost every 40 minutes. The last time Novikov ate so much food during prep, he reportedly found it difficult to stand up from the table. And if this wasn’t enough, he even wore out his gums from eating a ton of broiled turkey.
3. The Occasional Beer and Cheat Meal
The Ukrainian strongman is known for going on a cheat meal eating spree after a contest. Novikov’s cheat meal days can last up to seven days. He celebrated his 2020 WSM win by gulping down cakes and high-sugar foods for a week.
“On the first day after the competition [2020 WSM], I drank beer. Only one bottle,” says Novikov. “It was enough for me because I was so tired. One bottle made me feel good. I felt drunk. I haven’t had one since the competition. Beer is only for celebrating.”
4. Focus on Your Recovery
If you are a strongman aspirant, you need to balance your training, nutrition, and recovery. Novikov is a proponent of getting at least eight hours of sleep every night.
“I do this to be able to eat more during the day.” — Novikov on the importance of sleep and its role in the recovery process.
5. Put Down a Roadmap
Novikov has a written nutrition plan for reference as he finds it difficult to eat as much as he needs without a guide. If you’re planning to compete in strongman contests or simply trying to put on muscle mass, you should follow the Ukranian’s lead.
6. Know Thy Goal
You must define and stick to your goal before starting a diet plan. It is not uncommon to see people trying to lose weight eat a calorie-surplus diet.
The 2020 WSM winner eats a high-calorie diet that can help improve his training and contest performance. Although Novikov is one of the most “in-shape” strongmen, he says that he doesn’t worry about aesthetics while planning his diet program.
“We are not bodybuilders. Body appearance is not the most important…it is important to lift a lot, have elastic ligaments, and a functional body.” — Oleksii Novikov on being asked about his physique aesthetics.
Diet Plan
Oleksii Novikov eats six meals to meet his 5,000 kcal a day target. His meals are evenly spaced to ensure his muscles receive ample nutrients for recovery, and his metabolism is working at full capacity.
1. First Breakfast — 6 a.m.
Oatmeal
Avocado
Protein shake
The most interesting part about Novikov’s first breakfast, you ask? After downing his breakfast, the strongman goes right back to sleep for another 3-4 hours for recovery.
2. Second Breakfast — 10 a.m.
Seven eggs (three egg whites, four whole eggs)
150 grams of buckwheat
Fried pepper
The fact that the Ukrainian strongman eats two breakfasts a day shouldn’t be surprising. Novikov is nothing short of a tank and needs all those calories to maintain weight and strength.
3. Pre-Lunch
A dish of lettuce, tomatoes, grilled peppers
Salmon filters
Yeast-free bread
It would be naive to think that the strongman only eats once in the noon. If you have eaten anything north of 3,000 calories a day, you would know that gulping down so much food can be a full-time proposition.
4. Lunch
Chicken/turkey shashlik (kebabs)
Grilled veggie skewers
Oleksii Novikov consumes a healthy dose of carbs, protein, and fats through every meal. While following a diet program, you should ensure that you aren’t overly reliant on one macronutrient.
5. Dinner — 8 p.m.
Burgers
Yeast-free bread
Cheese slices
Novikov’s dinner consists of chopped onions, pickles, lettuce, tomatoes, and a salt-free, sugar-free, oil-free sauce. Although eating 5,000 calories a day can be overwhelming, you shouldn’t overlook the importance of micronutrients. A micronutrient-deficient diet can hamper your performance and recovery.
6. Post-Dinner — 11 p.m.
Protein shake
Oleksii Novikov wraps up his eating day by downing a casein protein shake. The slow-digesting protein ensures that his muscles receive the required amount of protein for optimal recovery. Eating a slow-releasing protein source also saves the big man from waking up in the middle of the night for a kitchen trip.
Must Read: Tied as Youngest World’s Strongest Man, Oleksii Novikov Could Dominate the Future
Oleksii Novikov Workout Program
The 2020 WSM winner discovered his passion for strongman contests in his early years due to his family.
“I was raised in a sports atmosphere. As a child, I had an opportunity to watch the training of our Ukrainian athletes in my yard, because my grandfather made equipment for them. My sports passion started when I was 14, and I just really love strongmen.” — Oleksii Novikov on his strongman roots.
Workout Gear
Strongmen rarely train without appropriate lifting gear. Training accessories can help improve performance while reducing the chances of an injury. Here are the accessories Novikov recommends using in every exercise:
1. Lifting Chalk
Novikov is a proponent of chalking both hands with magnesium carbonate to ensure the skin is dry and won’t tear during a rep. If an athlete’s hands are sweaty during a set, a heavy dumbbell can pull or tear the skin and even potentially the muscles.
2. Knee Sleeves and Bands
The 2020 WSM champ trains while wearing knee sleeves. He then adds a layer of knee bands over the sleeves for more protection and support.
Most strongman lifts involve lifting heavy weights off the floor or require jerking the weight overhead, which can put a lot of stress on a competitor’s knees. Wearing knee sleeves and bands can elevate some of the stress from your joints.
Related: Best Knee Sleeves For Powerlifting & Compression
3. Weightlifting Belt
A weightlifting belt is a staple in strongman training as it can increase spinal stability and minimize lumbar extension, given the lifter is using proper bracing and breathing techniques.
Related: Best Weightlifting Belts For Gains & Back Support (Updated 2021)
Workout Plan
Novikov performed the following workout leading up to the 2021 World’s Ultimate Strongman (WUS) “Strength Island” competition:
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1. Dumbbell Training
Novikov is arguably the best in business in the heavy dumbbell for reps contest and currently holds the world record in the event, completing 11 repetitions in 75 seconds with a 100-kilogram (220-pound) dumbbell at the WUS “Feats of Strength” series.
Since the 2021 “Strength Island” heavy dumbbell event utilized the Cyr dumbbell, Oleksii begins his workouts with dumbbell training. The Cyr dumbbell is named after the French-Canadian strongman, Louis Cyr, and has two spheres at each end of the handle. Due to its appearance, the Cyr dumbbell is sometimes referred to as the circus dumbbell.
Novikov uses a rotation technique to drop the dumbbell. The heavy dumbbell event is usually scored based on the highest reps within a specific time limit rather than the maximum weight.
The Ukrainian strongman rotates his arm outwards when dropping the dumbbell so that the dumbbell doesn’t roll away from him after hitting the ground or mat. Chasing a rolling dumbbell can cost a competitor precious seconds during their set, which can be the difference between winning and losing an event.
Related: Oleksii Novikov Completes 140-kg Dumbbell Lift In Training Session
2. Loading Medley
Since the loading medley is one of the most common events at elite strongman contests, the Ukrainian strongman makes it a point to incorporate the lift in his training regimen.
The medley event could involve lifting and carrying different awkwardly-shaped heavy objects for a given distance before loading them onto a platform.
The loading medley event tests a competitor’s strength, agility, endurance, and stamina. It is one of Oleksii Novikov’s strong suits. He finished second behind Adam Bishop at the 2020 WSM final.
The strongman’s medley training includes carrying the following objects down a track and tossing them over a high bar:
Sandbag: 120 kilograms (264 pounds)
Heavy shield: 110 kilograms (242 pounds)
Atlas stone: 120 kilograms (264 pounds)
Check Out: Prepping for World’s Ultimate Strongman, Oleksii Novikov Lifts All the Plates in His Gym
Supplements
Strongman contests are arguably the most physically demanding competitions. Not only do athletes put in months of preparations before going into a contest, but they also need to perform at their best in the show.
Oleksii uses the following supplements to ensure that he is recovering optimally from his training:
Wrapping Up
The Ukrainian strongman follows an unconventional dieting approach — he sometimes eats close to nothing on an event day. “My stomach cannot take too much food” during particularly intense events,” explains Novikov.
While Oleksii Novikov is not the biggest WSM competitor and does not follow a textbook diet or training regimen, he has figured out what works best for him and throws his weight behind it. There is no reason why you shouldn’t follow the same approach. Best of luck!
Who is your favorite strongman athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
Check Out: Best Pre-Workout For Beginners To Enhance Your Pump
Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
Check Out: Top Effective and Safe Supplements For Beginners
12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
The Rock has built one of the most muscular physiques in Hollywood!
Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.
The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana.
Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.
It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport.
The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him.
The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O.
As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point.
Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training
The Rock’s Transformation
Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.
The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.
Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.
Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.
The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right.
Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin.
The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing.
Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast.
Must Read: Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
The Rock Diet Program
Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results.
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam
Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Cheat Meals
If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza.
Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary.
Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.
Related: The Rock Shows Off His Epic Cheat Meal
The Rock Diet Plan
Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands.
He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.
For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.
Dwayne Johnson’s 5 Meal Diet Program:
Meal 1
Steak: 10 oz
Oatmeal: 2 cups
Egg whites: 3
Whole egg: 1
Watermelon juice: 1 glass
Meal 2
Chicken: 2 servings
Bell pepper: 2
Mushroom: 3 cups
Broccoli: 3 cups
Protein shake: 2 scoops
Meal 3
Salmon: 8 oz
Asparagus tips: 8
Whole eggs: 2
Rice medley: 2 cups
Broccoli: 3 cups
Meal 4
Steak: 10 oz
Baked potatoes: 3
Asparagus tips: 8
Orange juice: 1 glass
Meal 5
Casein protein: 20 grams
Egg whites: 10
Check Out: The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
Dwayne Johnson‘s 7 Meal Diet Program:
Meal 1
Cod: 10 oz
Whole eggs: 2
Oatmeal: 2 cups
Meal 2
Cod: 8 oz
Sweet potato: 12 oz
Veggies: 1 cup
Meal 3
Chicken: 8 oz
White rice: 2 cups
Veggies: 1 cup
Meal 4
Cod: 8 oz
Rice: 2 cups
Veggies: 2 cups
Fish oil—122: 1 tbsp
Meal 5
Steak: 8 oz
Baked potato: 12 oz
Spinach salad: 1 serving
Meal 6
Cod: 10 oz
Rice: 2 cups
Salad: 1 serving
Meal 7
Casein protein: 30 grams
Egg-white omelet: 10
Veggies (onions, peppers, mushrooms): 1 cup
Omega-3 fish oil: 1 tbsp
Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock’s Post Workout Shake
So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind.
The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:
65–70 grams of whey protein
1 apple
30 grams of carbohydrate powder
1 scoop of electrolyte powder
creatine
water
ice
We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.
Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…
The Rock Workout Program
Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.
The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister.
The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine.
Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out.
Also Read: The Rock Shows Off Some Recent Incredible Leg Development
The Rock Workout Principles
Johnson’s training principles include:
1. High Resistance Training
The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.
2. Go Heavy
The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.
But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety.
Watch: Phil Heath Trains Arms With The Rock
The Rock Workout Plan
The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains.
Without any further ado, here is what Johnson’s training routine looks like:
Day 1: Chest & Upper Body
Cardio: 30–60 minutes
Barbell bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Flat-bench dumbbell press: 4 sets of 8–12 reps
Dumbbell fly: 3 sets of 8-12 reps
Incline hammer curl: 4 sets of 8–12 reps
Chest dips: 4 sets to failure
Day 2: Legs
Cardio: 30–60 minutes
Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8–12 reps
Single-leg hack squat: 4 sets of 8–12 reps
Romanian deadlift: 4 sets of 8–12 reps
Hamstring curl: 4 sets of 8–12 reps
Barbell squat: 4 sets of 8–12 reps
Hip abduction machine: 4 sets of 8–12 reps
Standing calf raise: 4 sets of 50-75 reps
Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day
Day 3: Back & Traps
Cardio: 30–60 minutes
Pull-up: 4 sets to failure
Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
Hammer strength double-arm row: 4 sets of 8–12 reps
Lat pull-down: 4 sets of 8–12 reps
Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
Back hyperextension: 4 sets of 8–12 reps
Day 4: Shoulders & Upper Body
Cardio: 30–60 minutes
Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Seated dumbbell shoulder press: 4 sets of 8–12 reps
Standing dumbbell lateral fly: 4 sets of 8–12 reps
Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
Reverse dumbbell fly: 4 sets of 8–12 reps
Bent-over dumbbell lateral raise: 4 sets of 8–12 reps
Day 5: Legs
Cardio: 30–60 minutes
Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8-12 reps
Single-leg hack squat: 4 sets of 8-12 reps
Romanian deadlift: 4 sets of 8-12 reps
Hamstring curl: 4 sets of 8-12 reps
Barbell squat: 4 sets of 8-12 reps
Hip abduction machine: 4 sets of 8-12 reps
Standing calf raise: 4 sets of 50-75 reps
Day 6: Arms & Abs
Cardio: 30–60 minutes
Dumbbell curl: 4 sets of 12-15 reps
Hammer curl: 4 sets of 12-15 reps
Preacher curl: 4 sets of 12-15 reps
Tricep pushdown: 4 sets of 12-15 reps
Rope tricep overhead extension: 4 sets of 12-15 reps
Rope crunch: 4 sets of 20 reps
Russian twist: 4 sets of 20 reps
Hanging leg raise: 4 sets of 20 reps
Day 7: Rest Day
Check Out: The Old School Tool The Rock Uses To Chisel His Chest
The Rock Diet & Workout Program Notes
Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.
Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.
The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens.
Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form.
Next Read: Why The Rock Trains With Chains, And You Should Too
Wrapping It Up
Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.