The Luke Cage Workout

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Luke Cage is big, Luke Cage is strong, Luke Cage is POWERFUL.    We’re going to build you a big, strong, powerful physique like Power Man with this badass workout!  Obviously, we’re going to be going with weights for this, focusing mostly on dumbbells to ensure maximum work on supporting muscles, core, and anatomical balance.  We’re also going to incorporate some plyometrics stuff to generate serious total-body power.  This workout takes a lot of cues from pro NFL linemen workouts, as I think they’re one of the best real-life analogues for Luke Cage.

Check out Macros and You! to get started on building a nutritional program!  Or, if you want to go world class, then you’ll want to grab RPG Fitness as soon as you are able.

As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system.  Us the weight guidelines for “The Warrior Workout” to identify what level you’re at!

Equipment Needed:
Barbell
Dumbbells
Bench
Dip Station
Squat Rack
Medicine Ball

Strength

Workout Style: Station – Perform all sets of an exercise before moving onto the next one.  Rest for 1-2 minutes between sets.

Workout A:

5×5-10 Dumbbell Bench Press
5×5-10 Incline Bench Dumbbell Rows
5×5-10 Dumbbell Overhead Press
5×5-10 Chest Dips SUPERSET WITH
5×5-10 Dumbbell Bicep Curls
5×5-10 Medicine Ball Twist Crunches

Workout B:

5×5-10 Barbell Squats
5×5-10 Dumbbell Straight-Leg Deadlifts
5×5-10 Dumbbell Walking Lunges
5×5-10 Dumbbell Farmers Carry

Workout C:

5×5-10 Barbell Hang Cleans
5×5-10 Medicine Ball Chest Throws
5×5-10 Medicine Ball Overhead Throws
4 minute Tabata Sprints (sprint for twenty seconds, rest for ten, repeat eight times.)

Workout Notes:

You want to be using enough weight for each exercise that getting out the full sets is a real challenge.  If you find yourself able to perform ten reps of all five sets, it’s time to move up your weight!  Workout C is basically a fully plyometric day, designed to build serious power and then tax your anaerobic recovery system at the end with the Tabata interval sprints.

Schedule:

Day 1: Workout A
Day 2: Workout B
Day 3: Rest
Day 4: Workout A
Day 5: Workout C
Day 6: Workout B
Day 7: Rest

Schedule Notes:

Workout A and B work different muscle groups, so doing them on back-to-back days shouldn’t be a problem.  Workout C works basically ALL your muscle groups so you might find Day 6 (your second workout B) to be a bit of a slog at first.  Feel free to take an extra rest day on that day when you’re first starting out.

That’s it for the Luke Cage Workout!  Tune in on Monday for Power Man, where we go over the skills and talents of Luke Cage, and how you can acquire them yourself!

Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace