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Shawn Perine’s Muscle-Building Workout Routine

He says his workout routine involves mixing things up frequently to stave off complacency.

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  • 3 Days

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Shawn Perine's Workout
Shawn Perine's Workout

5 Rules of Training

1. Follow Your Own Path

I decided to train like a bodybuilder. Others focus on strength. Still others aim to succeed in CrossFit. Each of our chosen paths are right for us, because we chose them. Choose your own path and don’t let anyone try to push you off it.

2. Squat…But Only
 If You Want To

I was fanatical about the back squat for my first two decades of training, but I’m convinced that my knee pain can be attributed to all those years of heavy squatting, so I’ve cut them out. I do miss squats, but I don’t believe I absolutely need them, despite what others may say.

3. Keep Moving

This is a big one for me. I typically rest less than a minute between sets. Sometimes a lot less. When you keep rest periods brief you increase cardio capacity, keep your pump going, and get out of the gym faster.

4. Machines Don’t Suck
Machines get a bad rap from the “hard-core” crowd, but the fact is that a lot of them are pretty good. Some are even excellent.

5. Make Sh*t Up

I like to think of the gym as my playground, and I’m there to have fun. So, consider making up your own exercises, so long as they don’t put you or anyone else in the gym in jeopardy!

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Routine

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Day 1

Calves, back, biceps, abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 50

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
15–20
Rest
30 sec
I train my calves every workout because they’ve always been my weakest point. I’ve found that they need to be trained more frequently.
Exercise 2 of 50

Standing Calf Raise

Equipment
Box
Sets
4
Reps
15–20
Rest
30 sec
Exercise 3 of 50

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
20, 15, 12, 10
Rest
30 sec
I like to vary my grip width for each set.
Exercise 4 of 50

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
12
Rest
30 sec
Exercise 5 of 50

V-Bar Pulldown

Equipment
Sets
4
Reps
16, 14, 12, 10
Rest
30 sec
Exercise 6 of 50

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
20, 17, 14, 11
Rest
30 sec
Exercise 7 of 50

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
10, 10, 10, 8, 6
Rest
30 sec
Exercise 9 of 50

Pullup/Dip SS

Equipment
Sets
3
Reps
2/12, 10/10, 8/8
Rest
30 sec
Exercise 10 of 50

Knuckle Pushup

Equipment
Sets
--
Reps
20–30
Rest
30 sec
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.
Exercise 11 of 50

Hammer Curl

Equipment
Sets
3
Reps
20, 15, 10
Rest
30 sec
Exercise 12 of 50

Hammer Curl

Equipment
Sets
1
Reps
4x8
Rest
30 sec
Down the rack. I do one set of eight, drop the weight, move to the next lightest pair, and continue for four mini sets.
Equipment
Barbell
Sets
3
Reps
20
Rest
30 sec
Exercise 15 of 50

Knuckle Pushup

Equipment
Sets
--
Reps
20-30
Rest
30 sec
Exercise 16 of 50

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
15-20
Rest
30 sec
Exercise 17 of 50

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
30 sec
Exercise 18 of 50

One-Arm Cable Crunch

Equipment
Sets
3
Reps
20
Rest
30 sec

Day 2

Calves, chest, triceps, abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 50

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
15-20
Rest
30 sec
Exercise 21 of 50

Pec Deck Flye

Equipment
Sets
4
Reps
20, 16, 14, 12
Rest
30 sec
Exercise 22 of 50

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
20, 15, 10, 8
Rest
30 sec
Exercise 23 of 50

Hammer Strength Bench Press

Equipment
Sets
4
Reps
12, 12, 10, 10
Rest
30 sec
Incline bench
Exercise 24 of 50

Bench Dip

Equipment
Bench
Sets
4
Reps
Failure
Rest
30 sec
Exercise 25 of 50

Pullup/Dip SS

Equipment
Sets
3
Reps
12/12, 10/10, 8/8
Rest
30 sec
Exercise 27 of 50

Knuckle Pushup

Equipment
Sets
--
Reps
20-30
Rest
30 sec
Exercise 28 of 50

Seated Overhead Dumbbell Extension

Equipment
Sets
4
Reps
10-15
Rest
30 sec
Exercise 29 of 50

Pushdown

Equipment
Adjustable Cable Machine
Sets
4
Reps
20, 17, 14, 11
Rest
30 sec
How to
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.
Exercise 30 of 50

Machine Triceps Extension

Equipment
Sets
4
Reps
16, 14, 12, 10
Rest
30 sec
Exercise 31 of 50

Hammer Curl

Equipment
Sets
--
Reps
20
Rest
30 sec
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.
Exercise 32 of 50

Knuckle Pushup

Equipment
Sets
--
Reps
20-30
Rest
--
I’m obviously a fan of knuckle pushups and like to sneak them in to nearly every upper-body workout. They’re especially good for upping the intensity of chest and triceps workouts.
Exercise 34 of 50

Modified Front Lever

Equipment
Pullup Bar
Sets
2
Reps
7-10
Rest
30 sec
Exercise 35 of 50

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
30 sec

Day 3

Calves, legs, shoulders, abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 36 of 50

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
20
Rest
30 sec
Exercise 37 of 50

Standing Calf Raise

Equipment
Box
Sets
3
Reps
20
Rest
30 sec
Exercise 38 of 50

Leg Press

Equipment
Sets
6
Reps
30, 25, 20, 16, 13, 10
Rest
30 sec
Exercise 39 of 50

Stiff-legged Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
30 sec
Exercise 40 of 50

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
10
Rest
30 sec
Exercise 41 of 50

Adductor Machine

Equipment
Sets
3
Reps
10-20
Rest
30 sec
Exercise 44 of 50

Seated Lateral Raise

Equipment
Bench, Dumbbells
Sets
4
Reps
30, 25, 20, 15
Rest
30 sec
Exercise 45 of 50

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
20, 15, 10
Rest
30 sec
Exercise 46 of 50

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
20, 15, 10
Rest
30 sec
Exercise 48 of 50

Seated Dumbbell Overhead Press

Equipment
Sets
4
Reps
10-12
Rest
30 sec
Exercise 49 of 50

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
30 sec
Exercise 50 of 50

Twist Machine

Equipment
Sets
3
Reps
15
Rest
30 sec
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