15/11/2021, 09:25 The Full-Body Caveman Workout | Muscle & Fitness

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.

4 DAYS 28 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.

ROUTINE
DAY 1
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Chest and Shoulders

EXERCISE EQUIPMENT SETS REPS R E ST

INCLINE SMITH MACHINE BENCH PRESS Smith Machine 4 15, 8, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

HOW TO: BARBELL BENCH PRESS Barbell, Bench 4 12, 10, 8 15 sec

Adjustable
Cable Machine,
CABLE CROSSOVER D-Handle
3 15, 10, 8 15 sec
Attachment

BODYWEIGHT DIP Dip Station 3 15, 8, 6 15 sec

SEATED OVERHEAD DUMBBELL PRESS Dumbbells 4 12, 6, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

DUMBBELL L ATERAL RAISE Dumbbells 4 12, 10, 6 15 sec

WIDE-GRIP UPRIGHT ROW 4 15, 8, 8 15 sec

BENT-OVER L ATERAL RAISE Dumbbells 4 12, 10, 6 15 sec

DAY 2
Back

EXERCISE EQUIPMENT SETS REPS R E ST

WIDE-GRIP PULLUP Pullup Bar 3 15, 12, 10 15 sec

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Adjustable
Cable Machine,
REVERSE-GRIP PULLDOWN Straight Bar
3 12, 10, 6 15 sec
Attachment

BARBELL BENT-OVER ROW Barbell 4 15, 8, 6 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

BARBELL SHRUG Barbell 4 15, 12, 8 15 sec

Adjustable
Cable Machine,
SEATED CABLE ROW V-Handle
4 15, 8, 6 15 sec
Attachment

Adjustable
Cable Machine,
STRAIGHT-ARM PULLDOWN Lat Pulldown 4 15, 12, 8 15 sec
Bar, Straight
Bar Attachment

DAY 3
Legs

EXERCISE EQUIPMENT SETS REPS R E ST

SEATED CALF RAISE Bench -- 15, 15, 10 15 sec

DONKEY CALF RAISE Box -- 15, 15, 10 15 sec

Barbell, Squat
BARBELL FRONT SQUAT Rack
-- 15, 8, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

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LEG PRESS -- 15, 15, 10 15 sec

ROMANIAN DEADLIFT Barbell -- 15, 8, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

LYING LEG CURL -- 15, 12, 10 15 sec

THE FULL-BODY CAVEMAN WORKOUT -- 15, 12, 10 15 sec

STATIC BACK EXTENSION Roman Chair -- 15, 12, 10 15 sec

DAY 4
Arms

EXERCISE EQUIPMENT SETS REPS R E ST

BARBELL BICEPS CURL Barbell 4 15, 8, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

Bench,
DUMBBELL LYING TRICEPS EXTENSION Dumbbells
4 15, 8, 6 15 sec

Do 1-2 warm-up sets before beginning your working sets.

EZ-Bar,
EZ-BAR PREACHER CURL Preacher Bench
3 15, 12, 10 15 sec

Adjustable
Cable Machine,
TRICEPS PRESSDOWN V-Handle
3 12, 10, 8 15 sec
Attachment

Bench,
INCLINE DUMBBELL BICEPS CURL Dumbbells
3 15, 12, 10 15 sec

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TWO-ARM DUMBBELL KICKBACK Dumbbells 4 15, 12, 10 15 sec

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