Workouts
The War Workout
Apr
Discuss this post in RPG FitGroup!
Video Walkthrough:
War is big. War is strong. War is durable. Our workout program is going on size and strength, with very little focus on cardiovascular work. That’s not to say that you shouldn’t do cardio as part of this program, but it’s definitely not enough of a priority to get its own section in the workout, here. You’re going to need weights for this, heavy weights, as well as your standard compliment of powerlifting equipment. We’re going to build a broad back, massive arms and chest, and thighs like Roman columns. Also the strength required to throw around a moderately large Brahma bull.
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Okay, time to get big and strong.
Note: This workout is designed to easily plug into the RPG Fitness workout system. Use the guidelines provided for the Warrior workout to chart your leveling process and experience gain.
Strength:
Equipment Required:
Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Workout A:
5×3-5 Back Squat
5×3-5 Overhead Barbell Press
3×8-12 Barbell Lunges
3×8-12 Lateral Dumbbell Raises SUPERSET WITH
3×8-12 Front Dumbbell Raises
3×8-12 Goblet Squats SUPER SET WITH
3×8-12 Weighted Calf Raises
Workout B:
5×3-5 Bench Press
3×8-12 Standing Barbell Twists
5×3-5 Incline Press
3×8-12 Hanging Leg Raises (start with knee raises, progress to toes-to-bar)
3×8-12 Incline Push Ups (add weight with a backpack or vest when these get easy)
3×5-10 minutes Sledgehammer Slams
Workout C:
5×3-5 Deadlifts
4×4-8 Close Grip Chin Ups (add weight when these get easy, start with chair assisted if necessary)
4×4-8 Bent-Over Barbell Rows
4×4-8 Dumbbell Rows
4×4-8 Barbell or Dumbbell Shrugs (don’t be afraid to go heavy on these, but make sure you’re getting a full range of motion, too.)
Strength Workout Notes:
Each workout is generally devoted to one region of the body. Workout A is legs, with some shoulder work (because it doesn’t fit in well with the other two and War has some damn big shoulders. Where it says “SUPERSET WITH” it just means follow a set of that exercise immediately with a set of the next exercise, and then rest. So you’re going to superset your side raises with your front raises, and then you’re going to superset your goblet squats with your weighted calf raises.
Workout B is chest and core. Swinging around the giant sword (and other assorted weaponry and equipment War uses) requires a solid base in both. The bench is the core, incline presses build forward-striking power, and then incline push ups (with weight, once they get easy) are your full rounding-out for your chest and triceps. Barbell twists and leg raises hit your obliques and your full abdominal chain.
Workout C is Back, back, and more back. No other muscle group is as instrumental in bringing a weapon to bear, or grappling with an opponent. Our main power work is the deadlift, and then we move on to accessory work for every region and muscle group in your back.
Schedule
Day 1: Workout A
Day 2: Workout B
Day 3: Workout C
Day 4: Rest
Schedule Notes:
Rather than a weekly schedule, this is just a four day schedule that you repeat. It’s done in this order to allow your legs and posterior chain to recover from workout A, so they don’t hold you back in C. With the exception of abdominal work, most of the stuff you’re doing with workout B shouldn’t seriously affect either A or C.
Remember to eat a crapload of food (particularly protein) and get lots of rest while going through this workout program. Both size and strength depend on a caloric and protein surplus to continue building.
That’s it for the War workout! I’ll see you again on Monday with The Ultimate Warrior. Live boldly, change the world, and continue to be awesome!
Wallace, is this a good shoulder day workout? It’s good to do once a week?
– overhead press 3×12
– lateral raises 3×12
– front raises 3×12
– rear delt fly 3×12
I Think it’s too much “anterior shoulder” exercise
I mean 2 times a week, not once lol
That looks fine to me. Your anterior head is going to be hit on the OHP and the Front Raises, that’s it, the other two hit other regions, so it’s not too much anterior work. Worth noting, though, if you can do 12 reps for 3 sets consistently, it’s time to up the weight.
Then i will do 8-10 reps! Thanks for the answer
This is a great workout routine, thank you! However, I do have a question, and I apologize for feeling the need to ask it: do these routines really work? I mean, I’ve seen a lot of gimmicky routines in the past that revolve around video game characters, but the actual routines were simply mediocre.
I have been looking for a new routine for a fighter, and your Mikasa Ackerman one seems perfect, but I cannot help but be a little skeptical since I’ve never only used a pull-up bar (and Ab wheel) before in a routine. Are these routines confirmed to help reach said physique in actuality, or is it more of a novelty type deal, where people believe they’re working to becoming their favourite character?
I don’t mean to be so skeptical or dismissive of your great work here, I am just genuinely curious.
Yes, the routines really work. Obviously there are factors to consider when it comes to physique like genetics and age, and there are also situations where it’s more of a “let’s get as close as we can” deal (like War, or Raoh, because their physiques are just so damn inhuman…) Diet plays a huge part in attaining a certain body type, of course (physique is like 80% reliant on diet, 20% on workout,) but I strive for accuracy in the workouts.
As for Mikasa, she’s a relatively slim character who has a low body fat percentage, and ridiculous abs. That’s definitely attainable with just a pull up bar and ab wheel. For a real-life reference, Ninja Warrior contestant Jessie Graff follows a primarily bodyweight exercise regimen (granted, with some rock climbing and ninja warrior/stunt training thrown in,) and has a physique very similar to Mikasa (although Jessie is definitely taller.)
I think one of the things that differentiates myself from some other more “gimmicky” sites out there is that I’m a NASM certified personal trainer, and I have a lot of real-world experience training people (I run my own gym and martial arts school.) Some of my older workouts (from before I got certified) are looking a little dated now, but even they are still pretty damn “up to snuff” when compared to a lot of the stuff you see out on the internet.
I don’t think you’re being dismissive at all, and I invite skeptics. =) You’re right to question fitness stuff on the internet, there’s a lot of crap out there along with the good stuff. Thanks for stopping by!
When did you become a NASM certified personal trainer?
Hello, what happens on day 5-6 at the “War” Workout?. Should I have to rest, the rest of the week or should I start with Plan A again at day 5?
It’s a four day repeating schedule, not a weekly schedule. So, after day 4 you just go back to day 1 again.