WEDNESDAY 8/19/2026: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 45 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs; try upping these
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/10 seconds off
 
THURSDAY 8/20/2026: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs into 15 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 35 lbs
-ROPE CRUNCH at 70 lbs
-SLASHERS at 35 lbs
-JACK KNIFE
 
MONDAY 8/24/2026: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible; improve endurance
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind form
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout
 
TUESDAY 8/25/2026: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch
 
WEDNESDAY 8/26/2026: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form
 
THURSDAY 8/27/2026: CORE AND CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training; work on the martelo/roundhouse kick and the au/cartwheel
 
SEPTEMBER-OCTOBER 2026: Werewolf

New season is beginning and frankly I'm aching for the Halloween time, so why not do a raw, stripped down routine that has aspects of both the Tarzan and Conan routine but has more an emphasis on brute force? And yes I did name it after my favorite horror monster, because being a 6'2 long haired man with noted musculature means I'm basically one of the Lycans from Underworld

MONDAY CHEST/TRICEPS
  • Dumbbell Bench Press (3 x 5, 5, to failure)
  • Low-to-High Crossovers CLUSTER
  • Dumbbell Skull Crushers (3 x 5, 5, to failure)
  • Wolverine Push-down CLUSTER
  • Chest Dips AMRAP
  • Cobra Push-ups AMRAP

TUESDAY LEGS
  • Front Squat (3 x 5, 5, to failure)
  • Pull-Through CLUSTER
  • Cossack Squat CLUSTER
  • Bulgarian Split Squat (3 x 5, 5, to failure)
  • Bridge Curl AMRAP
  • 3D Lunges AMRAP
  • Seated Calf Raises CLUSTER
  • Single Calf Raises AMRAP

WEDNESDAY BACK/BICEPS
  • Barbell Row (3 x 5, 5, to failure)
  • Kneeling One-arm Pull-down CLUSTER
  • Barbell Curls (3 x 5, 5, to failure
  • Incline Dumbbell Curls CLUSTER
  • One-arm Inverted Rows AMRAP
  • Chin-ups AMRAP

THURSDAY SHOULDERS/CORE
  • Dumbbell Shoulder Press (3 x 5, 5, to failure)
  • Dumbbell Lateral Raises CLUSTER
  • Dumbbell High Pull CLUSTER
  • Face-pull (3 x 10, 10, to failure)
  • Dragon Flag AMRAP
  • Canoe Crunches AMRAP
  • Black Widow Knee Slides AMRAP
  • Jack Knife AMRAP

FRIDAY FULL BODY
  • Trap Bar Deadlift (1 x to failure @ 2x bodyweight)
  • Weighted Push-ups (1 x to failure @ 10% bodyweight)
  • Weighted Pull-ups (1 x to failure @ 25% bodyweight)
  • Barbell Squat (1 x to failure @ bodyweight)
  • Deficit Push-ups AMRAP
  • Walking Lunges AMRAP
  • Commando Pull-ups AMRAP
  • Kettlebell Swings AMRAP
  • Turkish Get-ups AMRAP
  • Angels and Demons AMRAP
  • 10 minutes of Beast movement

MONDAY: Core tri-set
TUESDAY: Meditation
WEDNESDAY: Primal Energy Workout
THURSDAY: Meditation
FRIDAY: Broadsword Workout
WEEKENDS: Hiking and manual labor
 
MONDAY 8/31/2026: CHEST, TRICEPS, & CORE

DUMBBELL BENCH PRESS: 3 sets of 5 at 100 lbs, 5 at 100 lbs, and to failure at 70 lbs
LOW-TO-HIGH CABLE CROSSOVERS: Cluster set at 20 lbs
DUMBBELL SKULL CRUSHERS: 3 sets of 5 at 45 lbs, 5 at 45 lbs, and to failure at 20 lbs; up the last set
WOLVERINE PUSH-DOWN: Cluster set at 20 lbs; may up this
CHEST DIPS: 60 seconds AMRAP
COBRA PUSH-UPS: 60 seconds AMRAP

TRI-SET
HANGING LEG RAISES + CABLE CHOPS + ROPE CRUNCH: 2 sets to failure, 10 per side, and 15 respectively, 25 lbs and 75 lbs on the chops and crunch
 
TUESDAY 9/1/2026: LEGS

Opted to go a little lighter on the front squats, I had no energy today.

FRONT SQUAT: 3 sets of 5 at 245 lb, 6 at 245 lbs, and 185 lbs to failure; warm up thoroughly
PULL-THROUGH: Cluster set at 100 lbs; up this
COSSACK SQUAT: Cluster set at 45 lbs; may up this
BULGARIAN SPLIT SQUATS: 3 sets of 5 at 140 lbs, 5 at 140 lbs, and 80 to failure
BRIDGE CURL: 60 seconds AMRAP
3D LUNGES: 60 seconds AMRAP
SEATED CALF RAISES: Cluster set at 205 lbs
SINGLE CALF RAISES: 60 seconds AMRAP
 
WEDNESDAY 9/2/2026: BACK, BICEPS, & YOGA

BARBELL ROW: 3 sets of 5 at 185 lbs, 5 at 185 lbs, and to failure at 135 lbs; up the first two sets
KNEELING ONE ARM PULL-DOWN: Cluster set at 85 lbs
BARBELL CURL: 3 sets of 5 at 85 lbs, 5 at 85 lbs, and to failure at 45 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs
ONE ARM INVERTED ROWS: 60 seconds AMRAP
CHIN-UPS: 60 seconds AMRAP

YOGA: Primal Energy Workout
 
THURSDAY 9/3/2026: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 3 sets of 5 at 60 lbs, 5 at 65 lbs, and to failure at 45 lbs; mind the clean
DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs
FACE-PULL: 3 sets of 10 at 65 lbs, 10 at 65 lbs, and to failure at 35 lbs
DRAGON FLAG: 60 seconds AMRAP
CANOE CRUNCHES:60 seconds AMRAP
BLACK WIDOW KNEE SLIDES: 60 seconds AMRAP
JACK KNIFE: 60 seconds AMRAP
 
TUESDAY 9/8/2026: LEGS

FRONT SQUAT: 3 sets of 5 at 245 lb, 6 at 245 lbs, and 185 lbs to failure; warm up thoroughly
PULL-THROUGH: Cluster set at 105 lbs; up this
COSSACK SQUAT: Cluster set at 50 lbs
BULGARIAN SPLIT SQUATS: 3 sets of 5 at 140 lbs, 5 at 140 lbs, and 80 to failure
BRIDGE CURL: 60 seconds AMRAP
3D LUNGES: 60 seconds AMRAP
SEATED CALF RAISES: Cluster set at 205 lbs
SINGLE CALF RAISES: 60 seconds AMRAP
 
WEDNESDAY 9/9/2026: BACK, BICEPS, & YOGA

BARBELL ROW: 3 sets of 5 at 200 lbs, 5 at 200 lbs, and to failure at 150 lbs
KNEELING ONE ARM PULL-DOWN: Cluster set at 85 lbs
BARBELL CURL: 3 sets of 5 at 90 lbs, 5 at 90 lbs, and to failure at 50 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs
ONE ARM INVERTED ROWS: 60 seconds AMRAP
CHIN-UPS: 60 seconds AMRAP

YOGA: Primal Energy Workout
 
THURSDAY 9/10/2026: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 3 sets of 5 at 65 lbs, 5 at 65 lbs, and to failure at 45 lbs; mind the clean
DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs
FACE-PULL: 3 sets of 10 at 65 lbs, 10 at 65 lbs, and to failure at 35 lbs
DRAGON FLAG: 60 seconds AMRAP
CANOE CRUNCHES:60 seconds AMRAP
BLACK WIDOW KNEE SLIDES: 60 seconds AMRAP
JACK KNIFE: 60 seconds AMRAP
 
MONDAY 9/14/2026: CHEST, TRICEPS, & CORE

DUMBBELL BENCH PRESS: 3 sets of 5 at 100 lbs, 5 at 100 lbs, and to failure at 70 lbs; up the last set
LOW-TO-HIGH CABLE CROSSOVERS: Cluster set at 20 lbs
DUMBBELL SKULL CRUSHERS: 3 sets of 5 at 45 lbs, 5 at 45 lbs, and to failure at 25 lbs
WOLVERINE PUSH-DOWN: Cluster set at 20 lbs; up this
CHEST DIPS: 60 seconds AMRAP
COBRA PUSH-UPS: 60 seconds AMRAP

TRI-SET
HANGING LEG RAISES + CABLE CHOPS + ROPE CRUNCH: 2 sets to failure, 10 per side, and 15 respectively, 25 lbs and 75 lbs on the chops and crunch
 
TUESDAY 9/15/2026: LEGS

Opted to lower the front squats, something felt off. Upped everything else though so go figure.

FRONT SQUAT: 3 sets of 5 at 225 lb, 6 at 225 lbs, and 185 lbs to failure; up these when you're able
PULL-THROUGH: Cluster set at 110 lbs; try upping this
COSSACK SQUAT: Cluster set at 50 lbs; mind form and remember to lean into it
BULGARIAN SPLIT SQUATS: 3 sets of 5 at 140 lbs, 5 at 140 lbs, and 90 to failure
BRIDGE CURL: 60 seconds AMRAP
3D LUNGES: 60 seconds AMRAP
SEATED CALF RAISES: Cluster set at 205 lbs
SINGLE CALF RAISES: 60 seconds AMRAP
 
WEDNESDAY 9/16/2026: BACK, BICEPS, & YOGA

BARBELL ROW: 3 sets of 5 at 205 lbs, 5 at 205 lbs, and to failure at 150 lbs
KNEELING ONE ARM PULL-DOWN: Cluster set at 85 lbs
BARBELL CURL: 3 sets of 5 at 90 lbs, 5 at 90 lbs, and to failure at 50 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs; up this
ONE ARM INVERTED ROWS: 60 seconds AMRAP
CHIN-UPS: 60 seconds AMRAP

YOGA: Primal Energy Workout
 
THURSDAY 9/17/2026: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 3 sets of 5 at 65 lbs, 5 at 65 lbs, and to failure at 45 lbs; mind the clean
DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs
FACE-PULL: 3 sets of 10 at 65 lbs, 10 at 65 lbs, and to failure at 35 lbs
DRAGON FLAG: 60 seconds AMRAP
CANOE CRUNCHES:60 seconds AMRAP
BLACK WIDOW KNEE SLIDES: 60 seconds AMRAP
JACK KNIFE: 60 seconds AMRAP
 
FRIDAY 9/18/2026: FULL BODY, BEAST & SWORD

FINALLY got to do this workout. And I actually loved it, and didn't take nearly as long as I thought it might.
Something fascinating about this workout: I based this split around Werewolves, monsters that bridge the gap between man and beast. The first half of the workout is weighted, something only a human would do, and the latter half is predominantly calisthenics, something notably primal. The beast movement needs no explanation, and the sword work, well handheld weaponry was what originally gave humans a leg up on beasts.
@Damer if there have been any updates to the broadsword/long sword workouts, let me know!

TRAP BAR DEADLIFT: 1 set to failure @ 2x body weight; 410 lbs for 4 reps; keep tight and keep going
WEIGHTED PUSH-UPS: 1 set to failure @ 10%(ish) body weight; 25 lbs for 21 reps
WEIGHTED PULL-UPS: 1 set to failure @ 25%(ish) body weight; 50 lbs for 6 reps
BARBELL SQUAT: 1 set to failure @ 1x body weight; 205 lbs for 15 reps; mind form and aim for 20
DEFICIT PUSH-UPS: 60 seconds AMRAP
WALKING LUNGES: 60 seconds AMRAP
COMMANDO PULL-UPS: 60 seconds AMRAP
KETTLEBELL SWINGS: 60 seconds AMRAP at 40 lbs
TURKISH GET-UPS: 60 seconds AMRAP at 10 lbs
ANGELS & DEMONS: 60 seconds AMRAP

BEAST MOVEMENT: 10 minutes of animal and primal based movements
LONG SWORD: 2 sets of Broadsword workout
 
Scorpion King said:
FRIDAY 9/18/2026: FULL BODY, BEAST & SWORD

FINALLY got to do this workout. And I actually loved it, and didn't take nearly as long as I thought it might.
Something fascinating about this workout: I based this split around Werewolves, monsters that bridge the gap between man and beast. The first half of the workout is weighted, something only a human would do, and the latter half is predominantly calisthenics, something notably primal. The beast movement needs no explanation, and the sword work, well handheld weaponry was what originally gave humans a leg up on beasts.
@Damer if there have been any updates to the broadsword/long sword workouts, let me know!

TRAP BAR DEADLIFT: 1 set to failure @ 2x body weight; 410 lbs for 4 reps; keep tight and keep going
WEIGHTED PUSH-UPS: 1 set to failure @ 10%(ish) body weight; 25 lbs for 21 reps
WEIGHTED PULL-UPS: 1 set to failure @ 25%(ish) body weight; 50 lbs for 6 reps
BARBELL SQUAT: 1 set to failure @ 1x body weight; 205 lbs for 15 reps; mind form and aim for 20
DEFICIT PUSH-UPS: 60 seconds AMRAP
WALKING LUNGES: 60 seconds AMRAP
COMMANDO PULL-UPS: 60 seconds AMRAP
KETTLEBELL SWINGS: 60 seconds AMRAP at 40 lbs
TURKISH GET-UPS: 60 seconds AMRAP at 10 lbs
ANGELS & DEMONS: 60 seconds AMRAP

BEAST MOVEMENT: 10 minutes of animal and primal based movements
LONG SWORD: 2 sets of Broadsword workout
Click to expand...
I should have the completed image of the set to look at next week or early the week after if there is a delay.
 
MONDAY 9/21/2026: CHEST, TRICEPS, & CORE

DUMBBELL BENCH PRESS: 3 sets of 5 at 100 lbs, 5 at 100 lbs, and to failure at 75 lbs
LOW-TO-HIGH CABLE CROSSOVERS: Cluster set at 20 lbs
DUMBBELL SKULL CRUSHERS: 3 sets of 5 at 45 lbs, 5 at 45 lbs, and to failure at 25 lbs
WOLVERINE PUSH-DOWN: Cluster set at 25 lbs
CHEST DIPS: 60 seconds AMRAP
COBRA PUSH-UPS: 60 seconds AMRAP

TRI-SET
HANGING LEG RAISES + CABLE CHOPS + ROPE CRUNCH: 2 sets to failure, 10 per side, and 15 respectively, 25 lbs and 75 lbs on the chops and crunch
 
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