So Raoh is a large individual. A very large individual. So large, in fact, that you would have difficulty attaining his size and proportions and still obeying the laws of the physical universe. I mean, it’s not impossible, theoretically, but it’s going to take a lot of effort to get there. And a lot of food. SO! Let’s lay out the basics.
First off, we’re going to be lifting weights. A lot of weights. If you wanna get big, you have to lift, that’s just the way it is. Additionally, you have to EAT big. Check out The Care and Feeding of You for a full step-by-step walkthrough on eating to gain muscle. Also check out Macros and You! and The Big Guy Diet. Diet is just as important as exercise (even moreso!) when it come to gaining or losing weight, so make sure you pay attention to it! Sleep is also very important, so make sure you’re getting at least seven hours a night, and going to bed/waking up at around the same time so your body falls into a healthy rhythm.
As always, make sure you Warm Up before any workout, and Cool Down afterwards. Additionally, when working with weights, it’s good to do a “warm up set” for a few exercises with a low weight before moving onto your actual working weight. So, without further ado, let’s get on to the workout!
Lat Pull Down Machine
Leg Press Machine
4×4 Barbell Bench Press
4×4 Bent Over Row
4×5-10 Lat Pull Down
4×4 Overhead Press
4×5-10 Barbell Curl
4×4 Back Squat
4×5-10 Leg Press
4×5-10 Leg Curl
4×5-10 Weighted Calf Raises
4×8-12 Incline Barbell Bench Press
4×8-12 Dumbbell Fly
4×8-12 One Arm Dumbbell Row
4×8-12 Dumbbell Lateral Raise
4×8-12 Dumbbell Curl
4×8-12 Dips (assisted or weighted if necessary)
4×8-12 Front Squat
4×8-12 Dumbbell Lunge
4×8-12 Leg Press
4×8-12 Leg Curl
4×8-12 Standing Calf Raises (superset in between front squats and lunges)
4×8-12 Seated Weighted Calf Raises (superset in between leg presses and leg curls)
Based on a PHUL split, this workout is designed to develop both strength AND size. If you’re plugging this into RPG Fitness, just use the weights recommended for the Juggernaut workout for the exercises that this program shares, and then go off of what leaves you feeling really gassed after finishing your sets for anything else.
4 minutes Tabata interval sprints (sprint for 20 seconds, rest for 10, repeat 8 times)
2-3 10 minute heavy bag sessions
Basically cardio is here just to keep up your explosiveness and agility, and to increase your punching speed and power. Raoh doesn’t do a large amount of long-distance running or anything of the sort, he just punches dudes in the face, so that’s what we’re training to do as well.
Day 1: Workout A
Day 2: Workout B
Day 3: Rest (or cardio, if you’re up to it)
Day 4: Workout C
Day 5: Workout D
Day 6: Cardio
Day 7: Rest
So, that’s it for the Raoh workout! If you’re looking to get big like Raoh, remember that food and sleep are just as (or even more) important as your workout regimen, so get on it!
I’ll see you again on Saturday with a video, and then Monday with The Skills of Raoh! Live boldly, change the world, and continue to be awesome!
Dan “DaRatmastah” Wallace