The Warrior Shredding Program 2.0 Part 4

3.) WEIGHTED CHIN-UPS The weighted chin up is a fantastic movement for building your upper back, lats and biceps. It is one of the most effective movements known to man. The weighted chin up is almost so effective I had to stop doing them as my back was becoming too wide. It beats the shit out of any other pulling exercise. If you can’t do chin ups yet, then start with the lat pulldown machine with hands facing you. As you build strength and lean down, you will eventually be able to do a few bodyweight chin ups. You can gradually build up to 8 reps before thinking about adding weight. Weighted Chin-Up Strength Standards  Decent - 0.2x bodyweight for 5 reps  Good - 0.3x bodyweight for 5 reps  Great - 0.4x bodyweight for 5 reps  Warrior - 0.5x bodyweight for 5 reps – (37,5kg) 4.) FRONT SQUATS OR BULGARIAN SPLIT SQUATS Of course, leg training is critical for a well developed and balanced physique. Two of my favorite movements are front squats and bulgarian split squats. Both movements do an amazing job at building great thighs. Moreover, they both hit the VMO nicely. This gives your legs more thickness near the knee. Delivering much more aesthetic muscle proportion. If you prefer traditional back squats, you can opt for those instead. Front Squat Standards  Decent - 1.1x bodyweight for 5 reps  Good - 1.2x bodyweight for 5 reps  Great - 1.3x bodyweight for 5 reps  Warrior - 1.4x bodyweight for 5 reps – (42,5 kg per side) Bulgarian Split Squats (weight for both dumbbells)  Decent - 0.6x bodyweight for 6 reps  Good - 0.7x bodyweight for 6 reps  Great - 0.8x bodyweight for 6 reps  Warrior - 0.9x bodyweight for 6 reps – (33,75 kg per side) 5.) ROMANIAN DEADLIFTS This deadlift variation is my preferred version. It is safer on the lower back and does an amazing job developing the hamstrings, glutes and low back. In fact, if you want to build a great butt, which women love, then this exercise should definitely be included in your routine. Romanian Deadlift Strength Standards  Decent - 1.2x bodyweight for 5 reps  Good - 1.35x bodyweight for 8 reps  Great - 1.5x bodyweight for 8 reps  Warrior - 1.65x bodyweight for 8 reps – (51,875 kg per side) Now that you know which movements to progress on for building the body you want, as well as the ideal lifting schedule per week (three times per week)... We can dig into HOW to actually train for building lean muscle in an aesthetic way. See, when you combine these strategies - lifting 3x per week, focusing on the key movements, and then incorporate the strategies I'll talk about in the next lesson - your body will build jawdropping musculature while slicing off body fat to achieve the chiseled Warrior Physique. Head to the next lesson to learn about the two most powerful methods of building muscle now... The Two Most Powerful Methods For Building Muscle In the Program, there are two primary lifting strategies we'll be using. Each has their place in this program for building lean, packed muscle in a way that's proportionate - like a Warrior. These two strategies are Reverse Pyramid training and Rest Pause training. REVERSE PYRAMID TRAINING (FOR DENSE MUSCLE AND STRENGTH GAINS) The primary training style we will be utilizing in this program is Reverse Pyramid Training. I believe this to be the most effective style of training for strength and muscle growth. The premise of reverse pyramid training is that you will perform your heaviest set first (after a strategic warm up). You will perform one heavy all out set. Followed by 1-2 progressively lighter sets. Full rest periods of 2-4 minutes between sets is recommended. This is the most logical way to train. It makes sense to do your heaviest set while you’re fresh. By hitting your heaviest set fresh, you are best able to promote strength and muscle gains. As well, it may be tempting to try and repeat that heavy set. But here’s the thing, after an all-out set, your strength will drop slightly. As well, it makes sense to go a little lighter and pump out more reps and volume and give your central nervous system a little break from very heavy weights. What I’ve found is that when you drop the weight, the weight feels lighter than normal. This is because the first heavy set triggers a state of heightened muscle activation. This means you get more muscle fibers firing for your lighter sets. Essentially this training style if the best of both worlds packaged into one beautiful system. I utilize this system for almost all my training. And god damn, I’ve been utilizing it for the last 5 years and have seen pretty great results the entire time. Here’s how it looks (Incline bench for example):  Set 1 - 200 lbs for 4-6 reps  Set 2 - 180 lbs for 6-8 reps  Set 3 - 160 lbs for 8-10 reps You would rest 3 minutes between sets. When you can do the top end of the rep range for a set, you will then increase the weight by 5 pounds the following workout. REST PAUSE TRAINING (FOR QUICK MUSCLE GROWTH) I pretty much only use this for my lateral raises and rear delts to achieve a rounded capped shoulder look. This is where you want to maximize muscle size. Rest Pause Training is very effective at getting more muscle growth out of a lightweight. You see, when you’re lifting a weight you can do for 10-20 reps, your body only taps into maximum muscle fibers for the last few really tough reps. Now if you were to rest just 10-15 seconds, your body would still be in a state of maximum muscle fiber recruitment. So rest pause training is one all out set for 12-20 reps. Followed by a few more sets with just 10-15 seconds rest. Because 10-15 seconds of rest is so short, you will likely only be doing 4-8 reps for your mini sets. Here’s how it looks (Lateral Raises for example):  20 lbs for 15 reps (10-15 second rest)  5 reps (10-15 second rest)  5 reps (10-15 second rest)  5 reps As you can see, you're doing 4 sets total, waiting 10-15 seconds between each set. That’s a total of 30 high-yielding reps - and boom, you're done. The Warrior Shredding Workout Program Phase One: 8 weeks Now for the part you’ve been waiting for: the actual Warrior Shredding Lifting Program. I have tailored this lifting program to build muscle in a downright proportionate way. The goal is to build up your v-shape, the strongest sign of physical attraction in men. This means we will be hitting your upper chest, shoulders and upper back/lats very hard. As well, the program is designed to get you measurably stronger week after week. As you gain strength to the key lifts, your physique will become harder, denser and more muscular than ever before. I recommend tracking your workouts in a notebook or in the notes section of your phone. Record the weight and reps for every set of each exercise. I have a note for Workout A, Workout B and Workout C. Then I will make sure to try and improve on every exercise each workout by adding a rep or adding 5 lbs. The first workout routine is designed for balanced chest and shoulder development. You will building strength throughout your entire body and your chest, shoulders and upper back will be hit the hardest. The goal is to build the chiseled "Hollywood physique". In the second and third phase we will be doing some chest/shoulder specialization. This will really help accelerate muscle growth to the chest or shoulders, respectively speaking. WORKOUT A (MONDAY) 1. Incline Barbell Bench Press: 5-6, 6-7, 7-8 (reverse pyramid) 2. Flat Dumbbell Bench Press: 8-10, 10-12 (reverse pyramid) 3. Incline Dumbbell Curls: 6-8, 6-8, 6-8 (reverse pyramid) 4. Rope Hammer Curls: 8-10, 10-12 (reverse pyramid) 5. Bent Over Flies: Rest Pause Notes Perform 2-3 warm up sets for incline barbell bench press. A light set for 6 reps, a slightly heavier set for 4 reps and a slightly heavier set for 2 reps. The goal is to warm you up to your first work set without causing you fatigue. Then you will perform 3 sets of Incline Bench. Rest 3 minutes between sets and drop the weight by 10% on each set. If you can do the top end of the rep range on all three sets then increase the weight by 5 lbs. the following workout. After incline bench, you want to rest a few minutes then go into flat dumbbell bench press. You are already warmed up so you can go straight into your set of 8-10 reps. Rest a few minutes, and drop the weight by roughly 10% then perform 10-12 reps. When you can do the top end of the rep range on both sets, then increase the weight by 5 lbs. per dumbbell the next workout. Next, you will be doing incline dumbbell curls. You can do one warm up set of 8 reps. Rest a couple minutes then perform a heavy weight for 6-8 reps. Rest a couple minutes then drop the weight by 5 lbs. per dumbbell and perform another set of 6-8 reps. Rest and drop the weight and perform a final set of 6-8 reps. When you can do all three sets for 8 reps, increase the weight on all three sets the next workout. For Standing Hammer Rope Curls perform a set for 8-10 reps. Rest a couple minutes and drop the weight by roughly 10% and perform 10-12 reps. When you can do the top end of the rep range for both sets, increase the weight the next workout. Finish off with Bent Over Flies. Perform a weight you can do for 12-15 reps. Rest 10 seconds and perform 4-6 reps. Rest 10 seconds and perform 4-6 reps. Rest 10 seconds and perform 4-6 reps. Done. When you can do 15 reps + 6, 6, 6 (then increase the weight the next workout). WORKOUT B (WEDNESDAY) 1. Bulgarian Split Squats: 6-8, 6-8, 6-8 (reverse pyramid) 2. Romanian Deadlifts: 6-8, 6-8, 6-8 (reverse pyramid) 3. Leg Extensions: 10-12, 10-12, 10-12 (reverse pyramid) 4. Hanging Weighted Knee Raises: 3 sets of 8-15 reps Notes I recommend warming up with two sets of Bulgarian split squats. Bodyweight for 8 reps per leg. And a light weight set for 6 reps per leg. Then you should pick a challenging weight for 6-8 reps. Drop the weight by 10 lbs. per dumbbell and perform another set for 6-8 reps. Drop the weight by 10 lbs. per dumbbell again and perform another set for 6-8 reps. Example  Warm up: bodyweight x 8 reps  Warm up 2: 15 lbs. per hand x 6 reps  Set 1: 30 lbs. per hand x 6 reps  Set 2: 20 lbs. per hand x 7 reps  Set 3: 10 lbs. per hand x 8 reps When you can perform 8 reps on all sets, increase the weight of each dumbbell by 5 lbs. the following workout. For Romanian Deadlifts you should perform 1-2 warm up sets of 6-8 reps. Then perform your heaviest set first for 6-8 reps. Drop the weight by 10% and perform another set for 6-8 reps. Drop the weight by 10% again and perform a final set for 6-8 reps. When you can do all three sets for 8 reps, increase the weight by 5 lbs. the next workout. For leg extensions you can go straight into your heaviest set for 10-12 reps. Drop the weight by 10% on each set. When you can do all three sets for 12 reps, increase the weight the next workout. For hanging knee raises you want to perform 3 sets of 8-15 reps. I recommend lowering your feet slightly in front of you to keep constant tension on your abs. As well, lift your knees up as high as you can to make your body into a ball. This will hit your abs extremely hard. When you can do 3 sets of 15 reps, add weight between your feet, starting with 5 lbs. WORKOUT C (FRIDAY) 1. Standing Barbell Press: 6-8, 6-8, 8-10 (reverse pyramid) 2. Weighted Chin ups: 6, 6 reps (reverse pyramid) 3. Seated Cable Rows: 8-12, 8-12 (reverse pyramid) 4. Triceps Rope Pushdowns: 8-10, 10-12, 10-12 (reverse pyramid) 5. Lateral Raises: Rest Pause Notes Perform 2 warm up sets for standing barbell press. A light set for 5 reps and a slightly heavier set for 3 reps. The goal is to warm you up to your first work set without causing you fatigue. Then you will perform 3 sets of standing press. Rest 3 minutes between sets and drop the weight by 10% on each set. If you can do the top end of the rep range on all three sets then increase the weight by 5 lbs. the following workout. After standing barbell press, you want to rest a few minutes then go into weighted chin-ups. Perform a warm up set with your bodyweight for 5 reps, followed by half of your work set weight for 3 reps. Perform a weight you can do for 6 reps. Rest 3 minutes then drop the weight by 20 lbs. and perform another set for 6 reps. Every workout add 2.5 lbs. to both sets. Example:  Warm up: bodyweight x 6 reps  Warm up 2: 20 lbs x 3 reps  Set 1: 40 lbs x 6 reps  Set 2: 20 lbs x 6 reps For cable rows you can go straight into your set of 8-12 reps. Rest a few minutes, and drop the weight by roughly 10% then perform 8-12 reps. When you can do the top end of the rep range on both sets, then increase the weight the next workout. Next you will be performing three sets of triceps cable rope pushdowns. You can go straight into your heavy set. Perform your first set for 8-10 reps. Rest two minutes and drop the weight by roughly 10%. Perform another set for 10-12 reps. Rest 2 minutes and drop the weight by roughly 10% and perform a final set for 10-12 reps. When you can do the top end of the rep range on all three sets, increase the weight on all sets the next workout. Finish off with Lateral Raises. Perform a weight you can do for 12-15 reps. Rest 10 seconds and perform 4-6 reps. Rest 10 seconds and perform 4-6 reps. Rest 10 seconds and perform 4-6 reps. Done. When you can do 15 reps + 6, 6, 6 (then increase the weight the next workout) Exercise Rotations If you hit a plateau on one of the exercises, I recommend changing the movement. Here are some of the best exercises to use in the rotations:  Incline Barbell Press - Incline Dumbbell Press  Flat Dumbbell Press - Close Grip Bench Press  Incline DB Curls - Cable Curls  Rope Hammer Curls - Incline Hammer Curls  Bent Over Flies - Face Pulls  Bulgarian Split Squats - Front Squats  Romanian Deadlifts - Rack Pulls or Power Hang Cleans  Leg Extensions - Reverse Lunges  Hanging Leg Raise - Side to Side Knee Ups  Standing Barbell Press - Seated DB Shoulder Press  Weighted Chin ups - Weighted Pull ups  Seated Cable Row - Machine Row or One Arm Dumbbell Row  Triceps Pushdowns - One arm Overhead Triceps Extensions  Lateral Raise - Dumbbell Upright Rows Phase 2: 8 weeks (Chest Focus) WORKOUT A (MONDAY) 1. Incline Dumbbell Bench Press: 6-8, 8-10 reps (RPT) 2. Flat Barbell Bench Press: 8-10, 10-12 (RPT) 3. Weighted Chin ups: 6-8, 6-8 (RPT) 4. Incline DB Curls: 6-8, 6-8, 6-8 (RPT) 5. Lateral Raises: Rest Pause WORKOUT B (WEDNESDAY) 1. Power Cleans: 4-6, 4-6, 6-8 (RPT) 2. Bulgarian Split Squats: 6-8, 6-8, 8-10 (RPT) 3. Hip Thrusts: 8-10, 10-12, 12-15 (RPT) 4. Leg Extensions: 10-12, 10-12, 10-12 (RPT) WORKOUT C (FRIDAY) 1. Incline Dumbbell Bench Press: 6-8, 8-10 reps (RPT) 2. Weighted Dips or Close Grip Bench: 8-10, 10-12 (RPT) 3. Cable Rows: 8-10, 10-12 (RPT) 4. Triceps Pushdowns: 8-10, 10-12, 10-12 (RPT) 5. Bent Over Flies: Rest Pause Phase 3: 8 weeks (Shoulder Focus) WORKOUT A (MONDAY) 1. Incline Barbell Bench Press: 6-8, 8-10 (RPT) 2. Standing Barbell press: 6-8, 8-10 (RPT) 3. Incline DB Curls: 6-8, 6-8, 6-8 (RPT) 4. Hammer Curls: 8-10, 10-12 (RPT) 5. Lateral Raises: Rest Pause WORKOUT B (WEDNESDAY) 1. Front Squats: 4-6, 4-6, 4-6 (RPT) 2. Romanian Deadlifts: 8-10, 8-10, 10-12 (RPT) 3. Reverse Lunges: 6-8, 6-8 (RPT) 4. Hanging Knee Raises: 3 sets x 8-15 reps WORKOUT C (FRIDAY) 1. Seated Dumbbell Shoulder Press: 4-6, 4-6, 6-8 (RPT) 2. Weighted Pull ups: 6-8, 6-8 (RPT) 3. Cable Rows: 8-10, 10-12 (RPT) 4. Triceps Pushdowns: 8-10, 10-12, 10-12 (RPT) 5. Bent Over Flies: rest pause What About Cardio & Abs? Let me simply state that the nutrition and lifting plan will get you into absolutely amazing condition. In fact, if you were to just nail the nutrition and training you would achieve each and every one of your physique goals. So where does cardio come into play? Well cardio can help speed up fat loss a little bit. More importantly, to experience the fasted rate of fat loss, it’s not optimal to be sitting down all day. Not in the least. The key isn’t necessarily cardio, the key is being active. There is nothing magical to going for a hard 30-60 minute run. There is nothing magical to doing intense interval training. Not in the least. The lifting supports the muscle mass. The nutrition supports fat loss and training performance. Cardio just helps burn additional calories. So there is no reason why you need to kill yourself doing intense cardio or circuit training. All that does is hamper recovery and make your appetite ravenous. THE FIRST OPTION My preferred cardio strategy is to go for a 40-60 minute walk per day. If it’s nice out this is very enjoyable. You can walk with a friend or listen to a podcast. The benefit of walking is that it is enjoyable, it doesn’t negatively impact recovery abilities and it doesn’t increase appetite. If it’s cold outside or you prefer to go to the gym, then I’ll do 40 minutes of incline walking. I’ll usually do this by walking at 3.8mph and starting with a 2 degree incline. After the first 10 minutes, I’ll increase the incline by 1 degree every minute for 10 minutes. Then, I’ll start going down by 1 degree every minute, until I’m back down to a 2 degree incline. Finally I’ll finish off with 10 minutes at a 2 degree incline. Now you don’t need to do this incline walking every single day. You can do it simply on your rest days. On your lifting days, you are going to be burning THE OTHER OPTION The other option is to play sports or practice skills on your rest days. If you play any active sport for that matter, then you can absolutely do those activities to increase your calorie burn. Think of any cardio/activity as bonus. Don’t try to eat more because you burned a few hundred calories playing sports. It’s a bonus. In fact, in the calorie calculations, I based them off a moderate level of activity (one hour of exercise/walking per day). So don’t think because you did an hour of activity, that it means you can eat more on the diet plan. The Bonus Warrior Shred Accelerator If you want to accelerate fat loss slightly, here’s what I recommend doing. Monday, Wednesday and Friday, after you finish your strength training session, your body is essentially primed to burn fat. You’ve done some intense heavy lifting and have depleted a fair amount of muscle glycogen. Therefore, it can help to add 20 minutes of fat burning cardio. The best style of cardio here would be low intensity. My preferred method is incline walking. You would walk on the treadmill somewhere between 3.6 and 4 mph. Start with a 1 degree incline. Every minute, increase the incline by 1 degree. Do this for 10 minutes or until it gets very challenging. Then, every minute decrease the incline by 1 degree. Now, by no means is this the only way to do incline walking. You could simply maintain a high incline of 6-12 mph the whole time. Although this is quite a bit more challenging so consider walking a little slower (3.6-3.8mph). Benefits of Doing This By adding 20 minutes of cardio after your three workouts per week, you may start to notice the fat loss sheds off a little bit faster. It should, technically, speed up results 25%. Don’t expect to go from dropping 1 lbs. of fat to 2 lbs. of fat per week. Expect to drop an extra pound of fat per month. If that’s not worth it for you, then by no means do you need to add this in. That said, there’s other benefits to adding this type of cardio in. It’s good for your heart and incline cardio is great at developing your calves and it teaches you to maintain a strong core and use your core stabilization muscles. The (Optional) Saturday Cardio Workout The Saturday Workout is an optional workout for those that want to push themselves a little harder and experience a slightly faster rate of fat loss. As well, it’s great for those that don’t just want to be strong, powerful and explosive. But for those that want to maintain a solid level of stamina and conditioning. Now granted, this workout is not 100% necessary to get into "Warrior" shape. You can get just as lean, strong and toned as you want, without doing this bonus workout. That said, this workout will help you speed up fat loss a bit and develop some solid stamina. As well, you will boost your aerobic and anaerobic capacity and even improve your V02 max. I believe that as a Kino Warrior, you want to be fit for life. This doesn’t just mean looking absolutely chiseled and being strong. But a base level of conditioning is helpful too. This way you can keep up with your friends on the playing field. If you ever need to run fast, your legs and lungs will be on your side. The good news is that a few sessions per week of intense incline walking can help boost your cardio and aerobic endurance. And one intense interval training session per week can help you maintain a base level of conditioning. This study shows impressive results with just one intense interval session per week. Granted, you will be performing three intense lifting sessions per week, plenty of brisk walking or incline walking and one interval session per week. This is an awesome level of activity. Anything beyond this will reduce and hamper your recovery ability. As well, too much additional activity will likely cause your appetite to roar. HOW THIS WORKOUT SHOULD BE DONE Below you'll find two versions of this Saturday Morning Workout. There are 3 parts to each workout, to be done consecutively. In version 1, you'll start with the pyramid treadmill intervals. After you complete those, you'll do a few sets of hanging leg raises, and finally, you'll finish off the workout with some steady state walking at an incline. Given that this workout is completely optional, it's up to you or how much you want to do. That said, the structure below is very effective for additional fat loss... Saturday Workout Version 1 Part 1: Pyramid Treadmill Intervals This is by far the most fun way to perform Intervals. Here’s how you do it. I recommend walking at roughly 4mph and I recommend using a 1-2 degree incline for the whole session. Now as terms of how hard you should push yourself during this. I recommend not going beyond an effort level of 85-90%. So challenge yourself, but you shouldn't absolutely dread it.  Walking x 2 minutes  Jog at 6mph x 1 minute  Walking x 2 minutes  Jog at 7mph x 1 minute  Walking x 2 minutes  Jog at 8mph x 1 minute  Walking x 2 minutes  Run at 9mph x 1 minute  Walking x 2 minutes  Run at 10mph x 1 minute  Walking x 2 minutes  Run at 11mph x 1 minute  Walking x 2 minutes  Run at 12mph x 1 minute  Walking x 2 minutes  Run at 10mph x 1 minute  Walking x 2 minutes  Run at 8mph x 1 minute  Walking x 2 minutes  Run at 6mph x 1 minute  Walking x 2 minutes Notes This workout is assuming you can build up to a 12mph sprint. If this is too challenging for you, then I recommend only going up to whichever speed you are comfortable with. You can stay at that speed for 3-4 total intervals and then pyramid back down to 6mph. Each week, you can challenge yourself a little further. Part 2: Abs Training Hanging Weighted Knee Raises:  4 sets of 6-15 reps (1-2 minutes rest between sets) Part 3: Fat Burning Cardio  15 minutes of walking on a treadmill (4mph and 3-4 degree incline) Saturday Workout Version 2 If you prefer not to run on the treadmill and you prefer to be outside, then I recommend performing some sprints (hill or flat). Sprints are very effective at promoting lean muscle growth, increasing hormonal output and increasing calorie burn. To maximize power and speed I recommend performing a series of 60-80 yard sprints (hill or flat).  Warm up Sprint: 60% speed  Warm up Sprint 2: 70% speed  Warm up Sprint 3: 80% speed  Sprint 1: 90-95%  Sprint 2: 90-95%  Sprint 3: 90-95% After 3 warm up sprints and 3 all out sprints, then you’ll notice your power and speed starts to drop off. Therefore this is the perfect amount of volume to do. After finishing the sprints you can perform some hanging leg raises or hanging knee raises on a pull up bar or playground bar. I’d perform 3 sets of 10-15 reps. Finally you can finish off with 20-30 minutes of brisk walking outside.