caveman workout - AnabolicMinds.com

caveman workout

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    Matt6969's Avatar
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    Talking caveman workout


    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.

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    wearedbleedblue's Avatar
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    I see nothing about it that looks like how a caveman would lift or workout for that matter. Lift heavy things, carry heavy things, drag heavy things, put heavy things over head, run short distances quickly, travel long distances slowly. That would be a caveman workout. Looks like a standard bodybuilder style routine with nothing special.

    Also, 8 day workout weeks are difficult to maintain over time for most people due to society's 7 day structure.

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