Scorpion King: The Lion of Olympus

Scorpion King Scorpion King Logging since September 2022
Tuesday 17 February 2026
Scorpion King Scorpion King
TUESDAY 2/17/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 370 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 60 lbs and 10 banded reps respectively

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 10 per side at 40 lbs, and 15 at 20 lbs respectively

BULGARIAN SPLIT SQUATS: 3 sets of 15 per side at 80 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 50 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 175 lbs
SEATED CALF RAISES: 60 second AMRAP at 160 lbs
 
Wednesday 18 February 2026
Scorpion King Scorpion King
WEDNESDAY 2/18/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 230 lbs
WIDE GRIP ROW: 2 sets of 10 at 195 lbs
ROPE ROW: 2 sets of 10 at 155 lbs, drop to 85 lbs on the last set
DUMBBELL ROWS: 3 sets of 10 per side at 95 lbs
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 55 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
Saturday 28 February 2026
Scorpion King Scorpion King
FRIDAY 2/27/2026: FULL BODY

So because the snow made travel inconsistent I opted to take most of the week off, and I did the Hellspawn full body workout to revitalize. Ouch.

TRAP BAR DEADLIFT: 50 reps AFSAP at 205 lbs; 25, 10, 15
WEIGHTED DIPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
WEIGHTED PULL-UPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
BARBELL LUNGES: 2 sets of 5 per side at 100 lbs, drop to bodyweight to failure on the last set
LANDMINE 180s: 2 sets of 5 per side at 100 lbs, drop to band chops to failure on the last set
TURKISH GET-UPS: 60 seconds AMRAP at 25 lbs
WAITERS CARRY: 60 seconds AMRAP at 25 lbs
BANDED ADDUCTION LADDER: 60 seconds AMRAP
 
Monday 2 March 2026
Scorpion King Scorpion King
MARCH 2026: Hellspawn

MONDAY CHEST AND TRICEPS
-Alternating Dumbbell Bench Press (3 x 5 per side)
-Svend Press (2 x 10)
-Ground and Pound Crossovers DROP SET (2 x 10)
-One Arm Rope Push-down (3 x 5 per side)
-Overhead Rope Extension (2 x 10)
-Dumbbell Kickbacks DROP SET (2 x 10)
-Hand-Release Push-ups AMRAP

TUESDAY LEGS
-Bulgarian Split Squats (3 x 5 per side)
-Stiff Leg Deficit Deadlift (2 x 10)
-One and a Half Rep Goblet Squat (3 x 10)
-Dumbbell Step-ups + Knee Strikes DROP SET (2 x 10 per side)
-3D Lunges (2 x 10; 5 per side)
-Sandbag Walking Lunges AMRAP
-Bridge Curls AMRAP
-Single Deep Calf Raises AMRAP

WEDNESDAY BACK AND BICEPS
-Shotgun Rows (3 x 5 per side)
-Rope Pulls (2 x 10)
-Parallel Pull-down DROP SET (2 x 10)
-Cross Body Hammer Curls (3 x 5 per side)
-Barbell Drag Curl (2 x 10)
-Lip Buster Curls DROP SET (2 x 10)
-Commando Pull-ups AMRAP

THURSDAY SHOULDERS
-Side-to-Side Press (3 x 5 per side)
-Victory Press (2 x 10)
-Hang Clean and Press (3 x 10)
-Dumbbell Lateral Raises DROP SET (2 x 10)
-Hip Huggers (2 x 10)
-Handstand Push-ups AMRAP
-Face-Pull AMRAP

FRIDAY FULL BODY
-Trap Bar Deadlift (50 reps AFSAP at body weight)
-Weighted Dips (2 x 5; drop set on final)
-Weighted Pull-ups (2 x 5; drop set on final)
-Barbell Lunges (2 x 5 per side; drop set on final)
-Landmine 180 (2 x 5; drop set on final)
-Alternating Turkish Get-ups AMRAP
-Waiters Carry AMRAP
-Banded Adduction Ladder AMRAP

MONDAY: Stick and blade training
TUESDAY: Tai Chi
WEDNESDAY: Yoga
THURSDAY: Core and Archery
FRIDAY: Martial arts drills
WEEKENDS: Hiking
 
Monday 2 March 2026
Scorpion King Scorpion King
MONDAY 3/2/2026: CHEST, TRICEPS, & WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 85 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 40 lbs, drop to 25 lbs each set
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 65 lbs
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of escrimas
 
Tuesday 3 March 2026
Scorpion King Scorpion King
TUESDAY 3/3/2026: LEGS

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 140 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 165 lbs
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 60 lbs; mind endurance
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP
 
Wednesday 4 March 2026
Scorpion King Scorpion King
WEDNESDAY 3/4/2026: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 85 lbs
ROPE PULLS: 2 sets of 10 per side at 160 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 190 lbs, drop to 130 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 55 lbs; mind form
BARBELL DRAG CURL: 2 sets of 10 at 80 lbs
LIP BUSTER CURLS: 2 sets of 10 at 20 lbs, drop to 10 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Sigma workout
 
Friday 6 March 2026
Scorpion King Scorpion King
THURSDAY 3/5/2026: SHOULDERS

No core today, I was shot.

SIDE-TO-SIDE PRESS: 3 sets of 5 per side at 110 lbs; mind form
VICTORY PRESS: 2 sets of 10 at 30 lbs
HAND CLEAN AND PRESS: 3 sets of 10 at 95 lbs; mind endurance
DUMBBELL LATERAL RAISES: 2 sets of 10 at 30 lbs, drop to 15 lbs
HIP HUGGERS: 2 sets of 10 at 55 lbs
HANDSTAND PUSH-UPS: 60 seconds AMRAP
FACE-PULL: 60 seconds AMRAP at 40 lbs
 
Friday 6 March 2026
Scorpion King Scorpion King
FRIDAY 3/6/2026: FULL BODY

TRAP BAR DEADLIFT: 50 reps AFSAP at 205 lbs; 25, 20, 5
WEIGHTED DIPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
WEIGHTED PULL-UPS: 2 sets of 5 at 50 lbs, drop to bodyweight to failure on the last set
BARBELL LUNGES: 2 sets of 5 per side at 100 lbs, drop to bodyweight to failure on the last set
LANDMINE 180s: 2 sets of 5 per side at 100 lbs, drop to band chops to failure on the last set
TURKISH GET-UPS: 60 seconds AMRAP at 15 lbs
WAITERS CARRY: 60 seconds AMRAP at 15 lbs
BANDED ADDUCTION LADDER: 60 seconds AMRAP
 
Monday 9 March 2026
Scorpion King Scorpion King
MONDAY 3/9/2026: CHEST, TRICEPS, & WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 85 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs; may up this
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 40 lbs, drop to 25 lbs each set; up this
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs; try upping this
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 70 lbs
DUMBBELL KICKBACKS: 2 sets of 10 at 30 lbs, drop to 15 lbs each set; up this
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of escrimas
 
Tuesday 10 March 2026
Scorpion King Scorpion King
TUESDAY 3/10/2026: LEGS

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 150 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 170 lbs; may up this
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 60 lbs; mind endurance
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP
 
Monday 16 March 2026
Scorpion King Scorpion King
WEDNESDAY 3/11/2026: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 85 lbs
ROPE PULLS: 2 sets of 10 per side at 160 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 195 lbs, drop to 135 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 55 lbs; mind form
BARBELL DRAG CURL: 2 sets of 10 at 90 lbs
LIP BUSTER CURLS: 2 sets of 10 at 20 lbs, drop to 10 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Sigma workout
 
Monday 16 March 2026
Scorpion King Scorpion King
THURSDAY 3/12/2026: SHOULDERS

SIDE-TO-SIDE PRESS: 3 sets of 5 per side at 115 lbs; mind form
VICTORY PRESS: 2 sets of 10 at 30 lbs
HANG CLEAN AND PRESS: 3 sets of 10 at 95 lbs; mind endurance
DUMBBELL LATERAL RAISES: 2 sets of 10 at 30 lbs, drop to 15 lbs
HIP HUGGERS: 2 sets of 10 at 60 lbs
HANDSTAND PUSH-UPS: 60 seconds AMRAP
FACE-PULL: 60 seconds AMRAP at 40 lbs

JACK KNIFE 10 per side
LEVITATION CRUNCHES to failure
HANGING LEG RAISES to failure
BANDED PUNCHES 15 per side
DRAGON FLAG to failure
MUAY THAI PLANK to failure
REVERSE HYPER EXTENSION to failure
 
Monday 16 March 2026
Scorpion King Scorpion King
MONDAY 3/16/2026: CHEST, TRICEPS, & WEAPONS

ALTERNATING DUMBBELL BENCH PRESS: 3 sets of 5 per side at 85 lbs; up this next time
SVEND PRESS: 2 sets of 10 at 20 lbs; up this
GROUND AND POUND CROSSOVERS: 2 sets of 10 per side at 45 lbs, drop to 25 lbs each set
ONE ARM ROPE PUSH-DOWN: 3 sets of 5 per side at 40 lbs
OVERHEAD ROPE EXTENSION: 2 sets of 10 at 70 lbs; up this
DUMBBELL KICKBACKS: 2 sets of 10 at 35 lbs, drop to 15 lbs each set
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

WEAPONS TRAINING: 30 minutes of escrimas
 
Tuesday 17 March 2026
Scorpion King Scorpion King
TUESDAY 3/17/2026: LEGS

BULGARIAN SPLIT SQUATS: 3 sets of 5 per side at 150 lbs; may up this
STIFF LEG DEFICIT DEADLIFT: 2 sets of 10 at 175 lbs
ONE AND A HALF REP GOBLET SQUAT: 3 sets of 10 at 60 lbs; mind endurance
DUMBBELL STEP-UPS + KNEE STRIKES: 2 sets of 10 per side at 40 lbs with drop each set
3D LUNGES: 2 sets of 5 per side
SANDBAG WALKING LUNGES: 60 seconds AMRAP with 50 lbs sandbag
BRIDGE CURLS: 60 seconds AMRAP
SINGLE DEEP CALF RAISES: 60 seconds AMRAP
 
Wednesday 18 March 2026
Scorpion King Scorpion King
WEDNESDAY 3/18/2026: BACK, BICEPS, AND YOGA

SHOTGUN ROWS: 3 sets of 5 per side at 85 lbs; up this
ROPE PULLS: 2 sets of 10 per side at 160 lbs; longer rope needed
PARALLEL PULL-DOWN: 2 sets of 10 at 195 lbs, drop to 135 lbs
CROSS BODY HAMMER CURLS: 3 sets of 5 per side at 60 lbs; mind form
BARBELL DRAG CURL: 2 sets of 10 at 95 lbs
LIP BUSTER CURLS: 2 sets of 10 at 20 lbs, drop to 10 lbs
COMMANDO PULL-UPS: 60 seconds AMRAP

YOGA: Sigma workout
 
Thursday 9 April 2026
Scorpion King Scorpion King
APRIL 2025: Villain Mode

So because the last couple weeks of March I was on vacation and later sick, my workouts were sporadic. So I'm going to kick my ass for the rest of April.

CHEST
Cable Crossover (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Dumbbell Bench Press (3 x 20)
Incline Dumbbell Press (4 x 8,8, 12 w/ 2 sec hold, 12 w/ 2 sec hold)
TRI-SET: Dumbbell Floor Fly + Dumbbell Floor Press + Chest Dips (2 x 8,8, to failure)

LEGS
Dumbbell Side Lunges (3 x 5 per side)
Glute Bridges (3 x 10 w/ 2 sec hold)
Dumbbell Spanish Squat (3 x 25; 10 w/ 3 sec negatives, 10 w/ 3 sec hold, 5 regular)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 12 per side, and 20)
Barbell Squat (2 x 10 w/ slow negative and 2 sec hold)
Bridge Curl (2 x 12 with 2 sec hold)
Single Calf Raises (60 second AMRAP each eg)

BACK
Reverse grip Pull-down (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Kneeling One Arm Pull-down (3 x 8 per side w/ 2 sec hold)
T-Bar Row (2 x 20)
Seated Cable Row (2 x 12; 8 alternating, 4 regular)
Pull-ups (2 x to failure; 3 sec negatives)
TRI-SET: Reverse Cable Row + Overhand Cable Row + Straight Arm Pull-down (2 x 8 each)

SHOULDERS
Face-pull (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Cable W Raises (2 x 12; 2 sec hold at top)
Cable Lateral Raises (2 x 8 per side; 3 sec negative)
Dumbbell Lateral Raises (2 x 12 per side alternating)
SUPERSET: Dumbbell Shoulder Press + Plate Raises (3 x 20 and 12 respectively)

ARMS
Rope Push-down (3 x 20)
Dumbbell Skull Crusher (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Alternating Reverse Push-downs + Alternating Push-downs + Dumbbell Kickbacks (2 x 10 each; 2 sec holds on kickbacks)
Barbell Curl (3 x 20)
Lip Buster Curls (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Incline Dumbbell Curl + Incline Hammer Curl + Spider Curl (2 x 8 each; alternating hold on inclines, 2 sec hold on spiders)

MONDAY: Steady cardio
TUESDAY: Tai Chi
WEDNESDAY: Core circuit
THURSDAY: Yoga
FRIDAY: Heavy bag
WEEKENDS: Hiking and yardwork
 
Friday 10 April 2026
Scorpion King Scorpion King
MONDAY 4/6/2026: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; consider upping this
INCLINE DUMBBELL PRESS: 4 sets of 8 at 80 lbs, 8 at 80 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs; consider upping the first 2 sets

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed
 
Friday 10 April 2026
Scorpion King Scorpion King
TUESDAY 4/7/2026: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 80 lbs;up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 315 lbs; up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 2 sets of 10, slow count with hold, at 185 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side
 
Friday 10 April 2026
Scorpion King Scorpion King
WEDNESDAY 4/8/2026: BACK AND CORE

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 165 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 75 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 175 lbs
SEATED CABLE ROW: 2 sets of 12 at 70 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 180 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold
 
Friday 10 April 2026
Scorpion King Scorpion King
THURSDAY 4/9/2025: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 50 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 40 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 15 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 45 lbs and 10 lbs respectively

YOGA: Basilisk workout
 
Tuesday 14 April 2026
Scorpion King Scorpion King
TUESDAY 4/14/2026: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 90 lbs; may up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 335 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 2 sets of 10, slow count with hold, at 185 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side
 
Thursday 16 April 2026
Scorpion King Scorpion King
WEDNESDAY 4/15/2026: BACK AND CORE

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 175 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 75 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 175 lbs
SEATED CABLE ROW: 2 sets of 12 at 80 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 180 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold
 
Thursday 16 April 2026
Scorpion King Scorpion King
THURSDAY 4/16/2025: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 40 lbs with a 2 second hold; up this
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 45 lbs and 25 lbs respectively; up the presses

YOGA: Basilisk workout
 
Friday 17 April 2026
Scorpion King Scorpion King
FRIDAY 4/17/2026: ARMS

Didn't have time for the heavy bag.

ROPE PUSH-DOWN: 3 sets of 20 at 70 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 25 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; MAY up this

TRI-SET
ALTERNATING REVERSE PUSH-DOWNS + ALTERNATING PUSH-DOWNS + DUMBBELL KICKBACKS: 2 sets of 10 each at 20 lbs each

BARBELL CURL: 3 sets of 20 at 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; MAY up this

TRI-SET
INCLINE CURL + INCLINE HAMMER CURL + SPIDER CURL: 2 sets of 8 each at 20 lbs
 
Monday 20 April 2026
Scorpion King Scorpion King
MONDAY 4/20/2026: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 40 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; up this
INCLINE DUMBBELL PRESS: 4 sets of 8 at 85 lbs, 8 at 85 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs; consider upping the last 2 sets

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed
 
Tuesday 21 April 2026
Scorpion King Scorpion King
TUESDAY 4/21/2026: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 100 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 335 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 2 sets of 10, slow count with hold, at 185 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side
 
Thursday 23 April 2026
Scorpion King Scorpion King
WEDNESDAY 4/22/2026: BACK AND CORE

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 175 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 75 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 175 lbs
SEATED CABLE ROW: 2 sets of 12 at 85 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 180 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold
 
Thursday 23 April 2026
Scorpion King Scorpion King
THURSDAY 4/23/2025: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 65 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 45 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 50 lbs and 25 lbs respectively

YOGA: Basilisk workout
 
Monday 27 April 2026
Scorpion King Scorpion King
FRIDAY 4/24/2026: ARMS

Didn't have time for the heavy bag.

ROPE PUSH-DOWN: 3 sets of 20 at 70 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 25 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; up this

TRI-SET
ALTERNATING REVERSE PUSH-DOWNS + ALTERNATING PUSH-DOWNS + DUMBBELL KICKBACKS: 2 sets of 10 each at 20 lbs each

BARBELL CURL: 3 sets of 20 at 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; up this

TRI-SET
INCLINE CURL + INCLINE HAMMER CURL + SPIDER CURL: 2 sets of 8 each at 20 lbs
 
Monday 27 April 2026
Scorpion King Scorpion King
MONDAY 4/27/2026: CHEST AND CARDIO

CABLE CROSSOVERS: 3 sets of 12 at 40 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 75 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8 at 85 lbs, 8 at 85 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs; consider upping the first 2 sets

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 40 lbs on the fly and press

TREADMILL: 15 minutes at 3.5 speed
 
Monday 27 April 2026
Scorpion King Scorpion King
It seems like every year I put together a workout routine based around a fictional character and try to emulate their physical prowess in some way or another. 2023 it was Captain America, '24 it was Tarzan, '25 it was Spawn, and this year it's Conan the Barbarian. If all goes well I'll release it next month and give it a go, and hopefully not die in the effort.
Which reminds me, hey @Damer @neilarey when are we getting that sword workout to match the Cimmerian??
 
Wednesday 29 April 2026
Scorpion King Scorpion King
TUESDAY 4/28/2026: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 100 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 345 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 2 sets of 10, slow count with hold, at 190 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side
 
Wednesday 29 April 2026
Scorpion King Scorpion King
Damer said:
Heck! You're right! It's been some time coming @Scorpion King I will see we get it finished before this summer. Conan, demands it!
Click to expand...
I'll hold you to that! The late fee is 30 minutes of pushing that big wheel around

conan the barbarian GIF
 
Wednesday 29 April 2026
Scorpion King Scorpion King
WEDNESDAY 4/29/2026: BACK AND CORE

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 180 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 80 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 175 lbs
SEATED CABLE ROW: 2 sets of 12 at 85 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 185 lbs and 50 lbs respectively

CORE CIRCUIT: 30-50 seconds each side
-Pendulum Crunches
-Grapevines
-Canoe Crunches
-Archer Crunches
-Black Widow Knee Slides
-4 Point Plank Rotations
-Thigh Taps
-Superman Hold
 
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