Scorpion King: The Lion of Olympus

Scorpion King Scorpion King Logging since September 2022
TUESDAY 10/27/2026: ULTIMATE AMRAP

Because this week is Halloween, I opted to do a de-load week so I can get everything ready and settled.

Perform each exercise for 60 seconds AMRAP

LEG PRESS at 480 lbs
BRIDGE CURL
COSSACK SQUATS at 45 lbs
CABLE CROSSOVER at 25 lbs
CABLE W RAISES at 25 lbs
STRAIGHT ARM PULL-DOWN at 45 lbs
CABLE OVERHEAD EXTENSION at 25 lbs
ROPE CURL at 25 lbs
ROPE FRONT RAISE at 10 lbs
DUMBBELL LATERAL RAISES at 15 lbs
DUMBBELL SHRUG at 65 lbs
WRIST CURL at 10 lbs
FACE-PULL at 40 lbs
PULL-THROUGH at 95 lbs
HANGING LEG RAISES
SINGLE CALF RAISES
 
FRIDAY 10/30/2026: FULL BODY CIRCUIT

CONAN CIRCUIT: 3 sets with 20 lb vest, 10 lb ankle weights, and 5 lb wrist weights
  • 20+ BULGARIAN SPLIT SQUATS at 50 lbs
  • PUSH-UPS to failure
  • CHIN-UPS to failure
  • 40+ BANDED PUNCHES
  • 10+ ALTERNATING SPRINTER LUNGES
  • 15 ANGELS & DEVILS
FACE-PULL: 60 seconds AMRAP at 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 95 lbs
 
NOVEMBER 2026: Master Mode

MONDAY CHEST:
Dumbbell Bench Press (3 x 5-8)
Incline Dumbbell Press (3 x 10-12)
One and a Half Rep Weighted Dips (2 x til failure)
Cable Crossovers (2 x 10+)
Deficit Push-ups (2 x til failure, slow tempo)

TUESDAY LEGS:
Barbell Glute Bridge (3 x 5-8 w/ hold at top)
SUPERSET Dumbbell Spanish Squats + Nordic Curl (2 x 20 and 10 respectively)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 10 per side, and 15)
Bulgarian Split Squats (3 x 15 per side)
Dumbbell Side Lunges (2 x 10 per side)
Romanian Deadlift (2 x 8)
Seated Calf Raises 60 seconds AMRAP

WEDNESDAY BACK:
Wide-grip Pull-down (3 x 5-8)
Wide-grip Cable Row (2 x 10)
Seated Rope Rows (2 x 10 with drop set on final)
Dumbbell Rows (3 x 10 per side)
Straight-Arm Pull-down (2 x til failure)
Pull-ups (2 x til failure)

THURSDAY SHOULDERS:
Hang Clean (3 x 5-8)
Cable Laterals (3 x 10 with eccentric overload)
Dumbbell Shoulder Press (3 x 15)
Dumbbell Lateral Raises CLUSTER SET
Dumbbell High Pull CLUSTER SET

FRIDAY ARMS:
Barbell Curl (2 x 10)
SUPERSET Spider Hammer Curl + Bayesian Curls (3 x 8-10 and 15+)
Overhead Cable Extension (2 x 10)
SUPERSET Skull Crushers + Cobra Push-ups (3 x 8-10 and 15+)
Wrist Roller AMRAP

MONDAY: Core #1
TUESDAY: Tai Chi and Meditation
WEDNESDAY: Yoga
THURSDAY: Core #2
FRIDAY: Steady State Cardio
WEEKEND: Hiking
 
MONDAY 11/2/2026: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 5-8 at 100 lbs
INCLINE DUMBBELL PRESS: 3 sets of 10-12 at 70 lbs
ONE AND A HALF REP WEIGHTED DIPS: 2 sets to failure at 25 lbs; mind form
CABLE CROSSOVERS: 2 sets of 10 plus partials at 40 lbs
DEFICIT PUSH-UPS: 2 sets to failure with slow tempo

HANGING LEG RAISES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure at 40 lbs
SIDE PLANKS: 2 sets to failure each side
 
TUESDAY 11/3/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 405 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 50 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 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 40 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 175 lbs
SEATED CALF RAISES: 60 second AMRAP at 160 lbs
 
WEDNESDAY 11/4/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 240 lbs
WIDE GRIP ROW: 2 sets of 10 at 185 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
 
THURSDAY 11/5/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 135 lbs
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs
DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
FRIDAY 11/6/2026: ARMS AND CARDIO

BARBELL CURL: 2 ets of 10 at 80 lbs

SUPER SET
SPIDER HAMMER CURLS + BAYESIAN CURLS: 3 sets of 8-10 at 50 lbs and 15+ at 15 lbs respectively; up the Bayesians

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 60 lbs; mind set up

SUPER SET
SKULL CRUSHER + COBRA PUSH-UPS: 3 sets of 8-10 and 15+ respectively, 40 lbs on skull crushers

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

TREADMILL: 15 minutes steady pace at 5 incline and 3 speed
 
TUESDAY 11/10/2026: LEGS

GLUTE BRIDGE: 3 sets of 5-8 at 405 lbs; mind form

SUPER SET
DUMBBELL SPANISH SQUATS + NORDIC CURL: 2 sets of 20 with 50 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 70 lbs
DUMBBELL SIDE LUNGES: 2 sets of 10 per side at 40 lbs
ROMANIAN DEADLIFT: 2 sets of 8 at 185 lbs
SEATED CALF RAISES: 60 second AMRAP at 160 lbs
 
WEDNESDAY 11/11/2026: BACK AND YOGA

WIDE GRIP PULL-DOWN: 3 sets of 5-8 at 240 lbs
WIDE GRIP ROW: 2 sets of 10 at 185 lbs; up this
ROPE ROW: 2 sets of 10 at 155 lbs, drop to 85 lbs on the last set; up these
DUMBBELL ROWS: 3 sets of 10 per side at 95 lbs' up this
STRAIGHT ARM PULL-DOWN: 2 sets to failure at 60 lbs
PULL-UPS: 2 sets to failure

YOGA: Unknot workout
 
THURSDAY 11/12/2026: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 135 lbs
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs
DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
DUMBBELL HIGH PULL: Cluster set at 40 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps
 
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