The Guile Workout

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GuileWorkout

First off, congratulations to @pataustin11 for winning a copy of RPG Fitness in our official Twitter giveaway!  Want to win a book?  Follow Be a Game Character on Twitter!

So Guile’s a pretty beefy dude for someone in the Fighter archetype.  Those arms are ridiculous, seriously!  As such, we’re going to be incorporating some weights in our workout, specifically dumbbells.  Dumbbells are great because they allow you to isolate specific muscle groups, AND they require serious attention to your stabilizer muscle groups as well.  We’re also going to work on building explosive strength to drive those big punches and Flash Kicks.

Diet-wise, you’re gonna need to eat big if you want to get big.  Most people will have to go through a bulk phase to gain muscles like Guile, before cutting their body fat percentage back down to get that shredded look.  Check out The Care and Feeding of You for a full guide on how to shape your body how YOU want it to be.

As always, remember to Warm Up before every workout, and Cool Down afterwards.  This helps prevent injury and preserve/improve range of motion and flexibility.  So, without further delay, let’s get to The Guile Workout!

Note: This workout, is split into four tiers in order to easily plug into the RPG Fitness workout system.

Equipment Needed:
Dumbbells
Pull Up Bar
Weighted Vest/Backpack/Weight Belt

Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.

Strength

Tier 1 (Beginner):
A:
3×3-7 Chair-Assisted Pull Ups
3×3-7 Dumbbell Bench Presses
3×3-7 One-Armed Dumbbell Rows
3×3-7 Dumbbell Overhead Press
B:
3×3-7 Bodyweight Squats
3×3-7 Bodyweight Lunges
3×5-10 Calf Raises
3 Lying Back Extensions (hold 5-10 seconds)
3 Planks (hold 5-10 seconds)

Tier 2 (Intermediate):
A:
3×3-7 Pull Ups
3×8-12 Dumbbell Bench Presses
3×8-12 One-Armed Dumbbell Rows
3×8-12 Dumbbell Overhead Press
3×8-12 Dumbbell Curls
3×8-12 Side Lateral Raises
B:
3×8-12 Bodyweight Squats
3×8-12 Dumbbell Lunges
3×8-12 Dumbbell Straight-Leg Deadlifts
3×5-10 Calf Bounces
3×3-7 Tuck Jumps
5 Planks (hold 5-10 seconds)

Tier 3 (Advanced):
A:
3×8-12 Pull Ups
3×8-12 Dumbbell Bench Presses
3×8-12 One-Armed Dumbbell Rows
3×8-12Dumbbell Overhead Press
3×8-12 Dumbbell Curls
3×8-12 Side Lateral Raises
B:
3×3-5 Pistol Squats
3×8-12 Dumbbell Lunges
3×8-12 Dumbbell Straight-Leg Deadlifts
3×10-15 Calf Bounces
3×8-12 Tuck Jumps
5 Planks (hold 25-30 seconds)

Tier 4 (Street Fighter):
A:
3×8-12 Weighted Pull Ups
3×8-12 Dumbbell Bench Presses
3×8-12 One-Armed Dumbbell Rows
3×8-12Dumbbell Overhead Press
3×8-12 Dumbbell Curls
3×8-12 Side Lateral Raises
B:
3×8-12 Pistol Squats
3×8-12 Dumbbell Lunges
3×8-12 Dumbbell Straight-Leg Deadlifts
3×15-20 Calf Bounces
3×8-12 Tuck Jumps
5 Planks (hold 25-30 seconds)

Strength Notes:

Start at a low weight, increase by 2.5-5 lbs per dumbbell every other workout.  Use the weight standards for the “Weapon Master” workout in RPG Fitness to calculate your experience gain for the RPG Fitness System.

Cardio

Tier 1 (Beginner):
30 Minute Walk/Jog

Tier 2 (Intermediate):
30 Minute Jog

Tier 3 (Advanced):
30 Minute Jog
4×20 second Sprints

Tier 4 (Street Fighter):
30 Minute Jog
6×20 second Sprints

Cardio Notes:

Feel free to sub in a 3×8 minute bag workout instead of the jog if you’d like (I just wanted to go with minimal required equipment since you already need a good amount for the strength workout).  On the sprints, you should rest between 15-20 seconds between each sprint.

Schedule:

Day 1: Strength A
Day 2: Cardio
Day 3: Strength B
Day 4: Rest
Day 5: Strength A
Day 6: Cardio
Day 7: Rest

Schedule Notes:

Pretty normal schedule.  Strength B is pretty plyometric heavy, so if you’d rather switch up days 3 and 4 to give your legs time to recover before doing it, that’s okay!

So, that’s it for the Guile workout!  What do you think?  Let me know what your first impressions are over on the forums!  Also, don’t forget to follow BAGC on Twitter for a chance to win a free book!  I’ll see you again this Saturday with a new video post!  Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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