Matt6969
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what you think about the caveman workout. i am not on it personally but i am curious on what you guys think.
The Workout
Although the following is designed for a more seasoned lifter, an intermediate or even a novice can still benefit from the basic 8-day week principle.
MONDAY
Cardio & Abs
30 Minutes of High Intensity Cardio (choose from Treadmill, Stationary Bike, or Elliptical Machine)
2 sets Hanging Leg Raises
2 sets Hanging Knee Raises
2 sets Russian Twists
2 sets Raised-Knee Crunches
TUESDAY
Chest & Biceps
3 Sets Bench Press x 8-10 reps
3 Sets Incline Dumbbell Press x 8-10 reps
4 Sets Cable Crossovers x 10-12 reps
3 Sets Standing Dumbbell Curls x 10-12 reps
3 Sets Preacher Curls x 10-12 reps
2 Sets Reverse Grip Pull-Ups x max reps
WEDNESDAY
Cardio & Abs
Follow same routine as Monday
THURSDAY
Rest Day
FRIDAY
Legs & Shoulders
4 Sets Squats x 8-10 reps
3 Sets Stiff Leg Deadlifts x 10-12 reps
3 Sets Reverse Lunges x 10-12 reps
3 Sets Standing Dumbbell Press x 10-12 reps
3 Sets Side Lateral Raises x 12-15 reps
3 Sets Upright Rows x 10-12 reps
SATURDAY
Cardio & Abs
Follow same routine as Monday & Wednesday
SUNDAY
Rest Day
MONDAY
Back & Triceps
3 Sets Single-Arm Rows x 10-12 reps
3 Sets Bent-Over Rows x 10-12 reps
3 Sets Wide-Grip Pull-Ups x max reps
3 Sets Close-Grip Bench Press x 10-12 reps
3 Sets Cable Pull-Downs x 12-15 reps
2 Sets Reverse-Grip Cable Pull-Downs x 12-15 reps
At the end of the first 8 days, start back at the beginning on Tuesday. Then, 8 days later, the first day of the "week" will be on Wednesday, and so on.
Modifying the Workout
Even though much of what has been suggested deals with the abandonment of structured time and dates, it is important to change your workout every 4-6 weeks. One of the greatest contributors to result plateaus is your body's eventual acclimation to a workout.
Again, this is a primordial response, an innate ability of the human body to adapt to environmental pressures (even if it is you that is creating them). This is why it is very important that this workout schedule, or any workout for that matter, be changed after you have gone through your 8 day week cycle at least 4, and at most 6, times.
Change can come in the form of an entirely new workout, or even just a change in the exercises, tempo, rest time in between sets, or number of repetitions per set. The key is to keep it fresh and to keep your body guessing. The rest is simply evolution.
FitBuff.com is your portal to total mind and body fitness. We have a variety of articles, advice, and information to help you improve your overall life across ten different categories: brain power, dating, exercise, family, grooming, money, nutrition, sex, stress, and work.
:shrug:
The Workout
Although the following is designed for a more seasoned lifter, an intermediate or even a novice can still benefit from the basic 8-day week principle.
MONDAY
Cardio & Abs
30 Minutes of High Intensity Cardio (choose from Treadmill, Stationary Bike, or Elliptical Machine)
2 sets Hanging Leg Raises
2 sets Hanging Knee Raises
2 sets Russian Twists
2 sets Raised-Knee Crunches
TUESDAY
Chest & Biceps
3 Sets Bench Press x 8-10 reps
3 Sets Incline Dumbbell Press x 8-10 reps
4 Sets Cable Crossovers x 10-12 reps
3 Sets Standing Dumbbell Curls x 10-12 reps
3 Sets Preacher Curls x 10-12 reps
2 Sets Reverse Grip Pull-Ups x max reps
WEDNESDAY
Cardio & Abs
Follow same routine as Monday
THURSDAY
Rest Day
FRIDAY
Legs & Shoulders
4 Sets Squats x 8-10 reps
3 Sets Stiff Leg Deadlifts x 10-12 reps
3 Sets Reverse Lunges x 10-12 reps
3 Sets Standing Dumbbell Press x 10-12 reps
3 Sets Side Lateral Raises x 12-15 reps
3 Sets Upright Rows x 10-12 reps
SATURDAY
Cardio & Abs
Follow same routine as Monday & Wednesday
SUNDAY
Rest Day
MONDAY
Back & Triceps
3 Sets Single-Arm Rows x 10-12 reps
3 Sets Bent-Over Rows x 10-12 reps
3 Sets Wide-Grip Pull-Ups x max reps
3 Sets Close-Grip Bench Press x 10-12 reps
3 Sets Cable Pull-Downs x 12-15 reps
2 Sets Reverse-Grip Cable Pull-Downs x 12-15 reps
At the end of the first 8 days, start back at the beginning on Tuesday. Then, 8 days later, the first day of the "week" will be on Wednesday, and so on.
Modifying the Workout
Even though much of what has been suggested deals with the abandonment of structured time and dates, it is important to change your workout every 4-6 weeks. One of the greatest contributors to result plateaus is your body's eventual acclimation to a workout.
Again, this is a primordial response, an innate ability of the human body to adapt to environmental pressures (even if it is you that is creating them). This is why it is very important that this workout schedule, or any workout for that matter, be changed after you have gone through your 8 day week cycle at least 4, and at most 6, times.
Change can come in the form of an entirely new workout, or even just a change in the exercises, tempo, rest time in between sets, or number of repetitions per set. The key is to keep it fresh and to keep your body guessing. The rest is simply evolution.
FitBuff.com is your portal to total mind and body fitness. We have a variety of articles, advice, and information to help you improve your overall life across ten different categories: brain power, dating, exercise, family, grooming, money, nutrition, sex, stress, and work.
:shrug:
