The Guts Workout

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The only thing more ridiculous than Guts’ physique are the physical feats he performs on a regular basis.  A regular human being wouldn’t be able to reliably lift that sword, let alone swing it around with one hand.  Or their teeth.

So, obviously building strength is our number one priority, here, but it’s specific strength.  We don’t just want to be able to deadlift, squat, and press (though those are important.)  We want a body with solid core strength, and the ability to be mobile while effecting great force upon whatever it is we’re doing (swinging a giant sword or otherwise.)  So, to that end, we’re going to incorporate a lot of core strength development, along with a four day lifting split, and some kettlebell and sledgehammer conditioning.  This is going to be a tough workout program, so prepare yourself!

General Nutrition Info:

• Macros and You!

Lose Weight, Burn Fat:

• The Secret to Burning Fat
• Losing Weight is Not a Side Quest

Build Muscle, Bulk Up:

• The Secret to Building Mass

Before and After Workout Programs:

• Warm Up
• Cool Down

Note: This workout, like most, is split up into four levels to easily plug into the RPG Fitness workout system.

Equipment Needed:

Power Rack

Bench

Barbell and Weights

Dumbbells

Sledge Hammer

Kettlebells

Fat Gripz

Strength:

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

Workout A:

5×5 Barbell Back Squat
4×8 Walking Dumbbell Lunges (With Fat Gripz)
4×8 Romanian Deadlifts
4×8 Goblet Squats
3×10-15 Dumbbell Wrist Curls
3×10-15 Dumbbell Wrist Extensions
3×10-15 Dumbbell or Sledgehammer Pronation/Supination Twists
3×10-15 Barbell Finger Curls/Closes

Workout B:

5×5 Barbell Bench Press
4×8 Dumbbell Skull Crushers
4×8 Incline Bench Press (Wide Grip)
4×8 Dumbbell Flyes
4×8 Plyometric Push Ups
4×8 Standing Barbell Twists

Workout C:

5×5 Barbell Deadlift
4×8 Barbell Rows
4×8 Weighted Hammer Grip Pull Ups
4×8 Barbell Hang Cleans
3×10-15 Dumbbell Wrist Curls
3×10-15 Dumbbell Wrist Extensions
3×10-15 Dumbbell or Sledgehammer Pronation/Supination Twists
3×10-15 Barbell Finger Curls/Closes

Workout D:

5×5 Barbell Strict Overhead Press
4×8 Dumbbell Skull Crushers
4×8 Dumbbell Side Raises SUPERSET
4×8 Dumbbell Front Raises SUPERSET
4×8 Dumbbell Rear Delt Rows
4×40 foot Waiter Walks
4×8 Hanging Knee Raises/Leg Raises/Toes-to-Bar (whatever you’re able to do)

Strength Notes:

We hit every major motion and supporting muscle groups once per week, and hit grip and abdominals twice per week.  The major compounds we hit for 5×5 to develop raw strength, and then our 4x8s give us supporting endurance, strength, and enough reps to trigger hypertrophy for some mass growth.  This is a heavy duty workout regiment so make sure you’re eating well and getting lots of sleep.

Cardio:

30 seconds Kettlebell Swing
30 seconds Sledgehammer Slams (alternating sides)
30 seconds Rest
30 seconds Kettlebell Clean and Press (alternating sides)
30 seconds Sledgehammer Slams (alternating sides)
30 seconds Rest
30 seconds Kettlebell Windmill
30 seconds Sledgehammer Slams (alternating sides)
30 seconds Kettlebell Goblet Squats
30 seconds Sledgehammer Slams (alternating sides)
Repeat 3-5 times

Cardio Notes:

Kettlebell circuits and sledgehammer swings!  We’re working one compound movement, and then swinging our “sword” on every cycle.  This is meant to be a conditioning workout, not a major strength workout, so use a heavy enough kettlebell that it taxes you cardiovascularly, but doesn’t burn your muscles for your strength work.  Move at a pace that really works you for the thirty seconds you’re in action, but not so fast a pace that you can’t make it the full thirty seconds.

Schedule

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

Schedule Notes:

The workout is brutal, and so is the schedule.  When you’re starting out, day 3 cardio is going to be pretty brutal, so you might just want to take an extra rest day then.  Work your way up to doing the full six day spread.

That’s it for the Guts workout!  It’s rough, but it will sculpt you into an absolute badass if you stick to it!  You’ll be swinging giant swords and battling demons in no time!  I’ll see you again on Monday, with Become the Berserker!

Until then, as always, remember to live boldly, change the world, and continue to be awesome!

The Best Dan Wallace