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The Winter Warrior Workout Routine

Combat the winter blahs and keep your physique in optimal shape throughout the winter season with this warrior workout.

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  • 6 days

  • 22

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The Winter Warrior Workout Routine
The Winter Warrior Workout Routine

When you’re training in the wintertime, you don’t have the resource of the great outdoors at your disposal. You’ve also gotta fill out sweatshirts and long sleeves, rather than T-shirts and tanks. There’s no doubt that a bulk phase is in order to make it happen. The catch is, that you don’t want to add a ton of fat in the process, and when it comes to the family get-togethers, corporate events, and dinners out on the town—it can mean you’ll be throwing a lot of bad food down the hatch.

It’s truly a battle of the bulge during the winter season, but a true winter warrior can pull it off. If we think about going high-lactate for testosterone release and fat burn, with plenty of emphasis on the lower body for calorie burn, and sprinkle in a little low intensity cardio, we’ve got the formula for success.

 

Routine

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Monday

Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 22

Barbell Bent-Over Row

Equipment
Barbell
Sets
8
Reps
8
Rest
30 sec
Exercise 2 of 22

General Pullup

Equipment
Pullup Bar
Sets
5
Reps
--
Rest
2 min
Ladder Sets - Perform 2 reps, rest 10 seconds, then perform 3 reps, rest 10 seconds, then 5 reps, then 10 reps.
Exercise 4 of 22

Chest-Supported Flye

Equipment
Sets
4
Reps
15 (each arm)
Rest
--

Tuesday

Chest

Exercise
Equipment
Sets
Reps
Rest

Wednesday

Legs: Hip Dominant

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 22

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
2, 3, 5, 10
Rest
2-3 min
Ladder sets - Perform 2, 3, 5, 10 reps with 10 seconds rest in between for five rounds.
Exercise 11 of 22

Romanian Deadlift

Equipment
Barbell
Sets
6
Reps
8
Rest
2 min

Thursday

Outdoor Cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 22

Jog

Equipment
Sets
--
Reps
30-40 min
Rest
--
How to

Friday

Shoulders

Exercise
Equipment
Sets
Reps
Rest

Saturday

Legs: Knee Dominant

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 22

Glute-Ham Raise

Equipment
Sets
4
Reps
8
Rest
2 min
Exercise 22 of 22

Leg Press

Equipment
Sets
5
Reps
20
Rest
2 min
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