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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.

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  • 4 days

  • 28

  • Yes

The Full-Body Caveman Workout
The Full-Body Caveman Workout

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.

Routine

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Day 1

Chest and Shoulders

Exercise
Equipment
Sets
Reps
Rest
Equipment
Smith Machine
Sets
4
Reps
15, 8, 6
Rest
15 sec
Do 1-2 warm-up sets before beginning your working sets.
Exercise 2 of 28

Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
12, 10, 8
Rest
15 sec
Exercise 3 of 28

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
15, 10, 8
Rest
15 sec
Exercise 4 of 28

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
15, 8, 6
Rest
15 sec
Exercise 6 of 28

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12, 10, 6
Rest
15 sec
Exercise 8 of 28

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12, 10, 6
Rest
15 sec

Day 2

Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 28

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
15, 12, 10
Rest
15 sec
Exercise 10 of 28

Reverse-Grip Pulldown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
12, 10, 6
Rest
15 sec
Exercise 11 of 28

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
15, 8, 6
Rest
15 sec
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 12 of 28

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
15, 12, 8
Rest
15 sec
Exercise 13 of 28

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
15, 8, 6
Rest
15 sec
Exercise 14 of 28

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
15, 12, 8
Rest
15 sec

Day 3

Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 28

Seated Calf Raise

Equipment
Bench
Sets
--
Reps
15, 15, 10
Rest
15 sec
Exercise 16 of 28

Donkey Calf Raise

Equipment
Box
Sets
--
Reps
15, 15, 10
Rest
15 sec
Exercise 17 of 28

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
--
Reps
15, 8, 6
Rest
15 sec
Do 1-2 warm-up sets before beginning your working sets.
Exercise 18 of 28

Leg Press

Equipment
Sets
--
Reps
15, 15, 10
Rest
15 sec
Exercise 19 of 28

Romanian Deadlift

Equipment
Barbell
Sets
--
Reps
15, 8, 6
Rest
15 sec
Do 1-2 warm-up sets before beginning your working sets.
Exercise 20 of 28

Lying Leg Curl

Equipment
Sets
--
Reps
15, 12, 10
Rest
15 sec
Exercise 22 of 28

Static Back Extension

Equipment
Roman Chair
Sets
--
Reps
15, 12, 10
Rest
15 sec

Day 4

Arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 28

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
15, 8, 6
Rest
15 sec
Do 1-2 warm-up sets before beginning your working sets.
Equipment
Bench, Dumbbells
Sets
4
Reps
15, 8, 6
Rest
15 sec
Do 1-2 warm-up sets before beginning your working sets.
Exercise 25 of 28

EZ-Bar Preacher Curl

Equipment
EZ-Bar, Preacher Bench
Sets
3
Reps
15, 12, 10
Rest
15 sec
Exercise 26 of 28

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12, 10, 8
Rest
15 sec
Equipment
Bench, Dumbbells
Sets
3
Reps
15, 12, 10
Rest
15 sec
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