Workout Routines

The Full-Body Caveman Workout

Climb out of your lair with a brand-new mountain of muscle by performing this six-week full-body program.

by
The Full-Body Caveman Workout
Duration 4 days
Exercises 28
Equipment Yes

Are you a chimp or a champ? Want to evolve from a Paleolithic Neanderthal into a fully developed biped? Then ditch your prehistoric training program and try this full-body routine. This formula is a bottomless pit of rest-pauses and supersets. Each day you'll attack a new body part from various angles, resting mere seconds between sets, so this particular strategy is pretty intense.

First, select a weight with which you can do 12-15 reps for each of the two exercises. Perform your first superset, then rack the weight. Take three slow, deep breaths (resting no more than 15 seconds) and grunt like a caveman—yup, go ahead and grunt—then repeat. Take three more deep breaths (don't forget the grunt) and perform a third, and in some cases, fourth, superset with the same weight. Continue by supersetting the next exercise combination, duplicating the work-rest process. Repeat the entire sequence as indicated. You'll have three days of rest throughout the week. Try this routine for six weeks, then go dig up a club for slaying those pesky pterodactyls.

Ready to evolve? Read on.

Note: Take a rest day after day 2 and day 4.

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Day 1 Chest and Shoulders

Exercise 1

Incline Smith Machine Bench Press You'll need: Smith Machine How to
4 sets
15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 2

Barbell Bench Press You'll need: Bench, Barbell How to
4 sets
12, 10, 8 reps
15 sec rest

Exercise 3

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
3 sets
15, 10, 8 reps
15 sec rest

Exercise 4

Bodyweight Dip You'll need: Dip Station How to
3 sets
15, 8, 6 reps
15 sec rest

Exercise 5

Seated Overhead Dumbbell Press
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4 sets
12, 6, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 6

Dumbbell Lateral Raise You'll need: Dumbbells How to
4 sets
12, 10, 6 reps
15 sec rest

Exercise 7

Wide-Grip Upright Row
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4 sets
15, 8, 8 reps
15 sec rest

Exercise 8

Bent-Over Lateral Raise You'll need: Dumbbells How to
4 sets
12, 10, 6 reps
15 sec rest

Day 2 Back

Exercise 1

Wide-Grip Pullup You'll need: Pullup Bar How to
3 sets
15, 12, 10 reps
15 sec rest

Exercise 2

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
3 sets
12, 10, 6 reps
15 sec rest

Exercise 3

Barbell Bent-Over Row
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4 sets
15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets. - See more at: http://editorial.muscleandfitness.com/workouts/workout-routines/full-body-caveman-workout?page=1#sthash.NxsQ9B2I.dpuf

Exercise 4

Barbell Shrug You'll need: Barbell How to
4 sets
15, 12, 8 reps
15 sec rest

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
4 sets
15, 8, 6 reps
15 sec rest

Exercise 6

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
4 sets
15, 12, 8 reps
15 sec rest

Day 3 Legs

Exercise 1

Seated Calf Raise You'll need: Bench How to
15, 15, 10 reps
15 sec rest

Exercise 2

Donkey Calf Raise You'll need: Box How to
15, 15, 10 reps
15 sec rest

Exercise 3

Barbell Front Squat You'll need: Barbell, Squat Rack How to
15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 4

Leg Press
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15, 15, 10 reps
15 sec rest

Exercise 5

Romanian Deadlift
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15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 6

Lying Leg Curl
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15, 12, 10 reps
15 sec rest

Exercise 7

Leg Extension
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15, 12, 10 reps
15 sec rest

Exercise 8

Static Back Extension You'll need: Roman Chair How to
15, 12, 10 reps
15 sec rest

Day 4 Arms

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
4 sets
15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 2

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
4 sets
15, 8, 6 reps
15 sec rest
Do 1-2 warm-up sets before beginning your working sets.

Exercise 3

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
3 sets
15, 12, 10 reps
15 sec rest

Exercise 4

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
12, 10, 8 reps
15 sec rest

Exercise 5

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
3 sets
15, 12, 10 reps
15 sec rest

Exercise 6

Two-Arm Dumbbell Kickback
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4 sets
15, 12, 10 reps
15 sec rest
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