6 Day Split: Demigod

Scorpion King

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Hero Pronouns: He/him
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This routine is based off of the one used by Dwayne Johnson when he was preparing to play Hercules. It certainly worked for him!

MONDAY CHEST
Incline Barbell Press (3 x 12, 10, 8)
Dumbbell Bench Press (3 x 12)
Alternating Incline Dumbbell Press (3 x 5 per side)
Dumbbell Floor Fly (2 x 10)
SUPER SET: Cable Crossovers + Chest Dips (3 x 12 crossovers, change levels each set; dips to failure)

TUESDAY LEGS
Barbell Squat (3 x 12, 10, 8)
Romanian Deadlift (3 x 12)
Cossack Squats (3 x 5 per side)
Bridge Curl (2 x 10)
Hercules Chains (2 x AMRAP)
SUPER SET: Leg press + Dumbbell Lunges (3 x to failure; change direction on lunges each set)
SUPER SET: Seated Calf Raises + Single Calf Raises (2 x 75 reps and 50 reps per side)

WEDNESDAY BACK
Weighted Pull-ups (3 x 12, 10, 8)
Zeus Rows (3 x 12)
One Arm Row (3 x 5 per side)
Close-grip Pull-down (2 x 10)
DROP SET: Seated Cable Row (3 x 12; double drop set each set)
SUPER SET: Straight Arm Pull-down + Kneeling One Arm Row (2 x 15 each)

THURSDAY SHOULDERS
Military Press (3 x 12, 10, 8)
Superman Press (3 x 12)
DROP SET: Dumbbell Lateral Raises (3 x 12; triple drop set each set)
Cable Lateral Raise (3 x 5 per side)
Cable W Raise (2 x 10)
Face-pull (2 x 12)

FRIDAY ARMS
Skull Crushers (3 x 5)
Incline Dumbbell Curl (3 x 5)
TRI-SET: Preacher Curl + Reverse Curl + Hammer Curl (2 x 12)
TRI-SET: Rope Push-down + Overhead Extension + Cable Kickbacks (2 x 12 each)
Wrist Roller (1 x AMRAP)

SATURDAY CORE
*Perform each exercise for 60 seconds, repeat circuit 3 times*
Hanging Leg Raise Alphabet
Reverse Corkscrews
Tornado Chops
Knee-to-Elbow Crunches
Oak Tree Step-outs
Med Ball Slams
Levitation Crunches
Superman Hold
 
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