Train Like An Animal- 4 Week Workout
Aug 29, 2013
You are training the wrong way if you are not on the verge of complete failure when you walk out of the iron room. Sweat should be dripping. Your clothes should be soaked as if you just jumped in a pool. Your legs should just be able to carry you out the doorway when you are complete. However, the overwhelming high of just accomplishing what others simply do not have the guts to finish should be at an all time high.
Look, I will never judge anyone who doesn't feel this way after their training sessions, but will never have any sympathy for those who complain they don't see results either. If it was easy, then everyone would do it. The problem is, not too many have the mental fortitude and the power to control pain and weakness that we physically put on our muscles to encourage them to grow.
Our muscles do not want to work by themselves. They are the machines in our body that we must force to work and push beyond what limitations they think they have. Its a mental battle each day, BUT it all comes down to the right program.
Having a random plethora of exercises mixed together that you think of on the fly is the WORST thing you can do to see results. Think of driving to a destination without knowing how to get there, without a map or navigation, and not even planning for the trip. You simply jump in the car and take off drivign in the direction, but not knowing the most effective route to get there. This is exactly what I see every single day with even the most dedicated individuals who train.
Step 1-
Get on a plan that was written by someone who KNOWS proper periodization and muscle grouping of exercises
Step 2-
Put that plan into work and follow it precisely as if you were listening to your nav system in your car guiding you to your destination
Step 3-
Work your frigging ass off utilizing proper techinique and train like an Animal leaving nothing in the gym and walk out feeling great about the work you just put your body through
The Plan below is a 4 week Randomly Periodized Program that has you working through a structured plan that I like to call the ANIMAL Workout.
Look, I will never judge anyone who doesn't feel this way after their training sessions, but will never have any sympathy for those who complain they don't see results either. If it was easy, then everyone would do it. The problem is, not too many have the mental fortitude and the power to control pain and weakness that we physically put on our muscles to encourage them to grow.
Our muscles do not want to work by themselves. They are the machines in our body that we must force to work and push beyond what limitations they think they have. Its a mental battle each day, BUT it all comes down to the right program.
Having a random plethora of exercises mixed together that you think of on the fly is the WORST thing you can do to see results. Think of driving to a destination without knowing how to get there, without a map or navigation, and not even planning for the trip. You simply jump in the car and take off drivign in the direction, but not knowing the most effective route to get there. This is exactly what I see every single day with even the most dedicated individuals who train.
Step 1-
Get on a plan that was written by someone who KNOWS proper periodization and muscle grouping of exercises
Step 2-
Put that plan into work and follow it precisely as if you were listening to your nav system in your car guiding you to your destination
Step 3-
Work your frigging ass off utilizing proper techinique and train like an Animal leaving nothing in the gym and walk out feeling great about the work you just put your body through
The Plan below is a 4 week Randomly Periodized Program that has you working through a structured plan that I like to call the ANIMAL Workout.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Machine Leg Press Both Legs | 1 | 30 | Legs |
| Dumbbell Static Lunge | 1 | 12 | Legs |
| Standing Squat With Band | 1 | 25 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Barbell Squat | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| Barbell Front To Back Lunge | 3 | 15 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Seated On Bench Cable Lat Pulldowns Alternating Arms | 3 | 10 | Back |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 10 | Back |
| Seated On Ball Wide Grip High Rows With Band Both Arms | 3 | 10 | Back |
| Standing Shrugs With Band | 3 | 15 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Bench Press On Bench With Band | 2 | 30 | Chest |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Dumbbell Bench Press On Bench Both Arms | 3 | 15 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Close Grip Push Ups | 3 | 10 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 10 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 10 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 10 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Ball and Band Preacher Curls One Arm | 4 | 15 | Arms |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Standing Barbell Military Press | 2 | 15 | Shoulders |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Standing Side Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Front Raise With Band Alternating Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 6 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 10 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ground Dumbbell Prone Cobras | 3 | 15 | Back |
| Laying On Ball Abdominal Crunch With Cable | 4 | 15 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Incline Bench Press On Bench With Band | 3 | 10 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 6 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 10 | Chest |
| Standing Low Cable Flys Both Arms | 3 | 10 | Chest |
| Standing Incline Chest Press With Band Both Arms | 3 | 10 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 5 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 5 | Arms |
| Standing High Bicep Curls One Arm | 3 | 10 | Arms |
| Dips | 3 | 15 | Chest |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 12 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 25 | Arms |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 4 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Front Squat | 3 | 10 | Legs |
| Barbell Sumo Squat | 3 | 10 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Barbell Walking Lunge | 3 | 6 | Legs |
| Dumbbell Side Lunge | 3 | 10 | Legs |
| Step Ups Alternating Legs | 2 | 10 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Machine Military Press Alternating Arms | 3 | 12 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 3 | 10 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 15 | Shoulders |
| Standing Cable Front Raise Both Arms | 3 | 12 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 12 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 4 | 20 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Machine Leg Press Both Legs | 1 | 25 | Legs |
| Dumbbell Static Lunge | 1 | 15 | Legs |
| Standing Squat With Band | 1 | 30 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Barbell Squat | 3 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 8 | Legs |
| Barbell Front To Back Lunge | 3 | 10 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Seated On Bench Cable Lat Pulldowns Alternating Arms | 4 | 8 | Back |
| Standing Overhead Cable Pulldowns Both Arms | 4 | 6 | Back |
| Seated On Ball Wide Grip High Rows With Band Both Arms | 2 | 15 | Back |
| Standing Shrugs With Band | 3 | 15 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Bench Press On Bench With Band | 1 | 30 | Chest |
| Barbell Bench Press On Bench | 3 | 12 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Dumbbell Bench Press On Bench Both Arms | 3 | 15 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Close Grip Push Ups | 3 | 15 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 8 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 20 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 12 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 25 | Arms |
| Ball and Band Preacher Curls One Arm | 3 | 10 | Arms |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Standing Barbell Military Press | 2 | 15 | Shoulders |
| Barrel Throws with Band | 4 | 6 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Standing Side Raise With Band Both Arms | 4 | 8 | Shoulders |
| Standing Front Raise With Band Alternating Arms | 4 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 15 | Shoulders |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 15 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 15 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 20 | Back |
| Laying On Ground Dumbbell Prone Cobras | 2 | 10 | Back |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| HIIT Training | 1 | 5 | Cardio |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Incline Bench Press On Bench With Band | 3 | 10 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 8 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 12 | Chest |
| Standing Low Cable Flys Both Arms | 4 | 12 | Chest |
| Standing Incline Chest Press With Band Both Arms | 4 | 10 | Chest |
| HIIT Training | 1 | 5 | Cardio |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 8 | Arms |
| Standing High Bicep Curls One Arm | 2 | 15 | Arms |
| Dips | 3 | 15 | Chest |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 12 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 20 | Arms |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 4 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Front Squat | 3 | 10 | Legs |
| Barbell Sumo Squat | 3 | 5 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Barbell Walking Lunge | 3 | 6 | Legs |
| Dumbbell Side Lunge | 3 | 6 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| HIIT Training | 1 | 5 | Cardio |
| Machine Military Press Alternating Arms | 4 | 6 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 4 | 8 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 8 | Shoulders |
| Standing Cable Front Raise Both Arms | 3 | 8 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 12 | Shoulders |
| HIIT Training | 1 | 5 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 1 | 30 | Legs |
| Dumbbell Static Lunge | 1 | 20 | Legs |
| Standing Squat With Band | 1 | 25 | Legs |
| Barbell Squat | 3 | 15 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Front To Back Lunge | 3 | 6 | Legs |
| Seated On Bench Cable Lat Pulldowns Alternating Arms | 3 | 12 | Back |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 10 | Back |
| Seated On Ball Wide Grip High Rows With Band Both Arms | 2 | 12 | Back |
| Standing Shrugs With Band | 3 | 15 | Shoulders |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 6 | Chest |
| Barbell Bench Press On Bench | 3 | 20 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 12 | Chest |
| Close Grip Push Ups | 3 | 15 | Chest |
| Standing High Cable Chest Press Both Arms | 4 | 12 | Chest |
| Standing Bicep Curl Barbell With Band Both Arms | 2 | 30 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Ball and Band Preacher Curls One Arm | 3 | 12 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press | 4 | 6 | Shoulders |
| Barrel Throws with Band | 3 | 12 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Front Raise With Band Alternating Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 10 | Shoulders |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 10 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 5 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 10 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Standard Push Ups On Ground/Power Push Up | 3 | 10 | Chest |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 8 | Arms |
| Standing High Bicep Curls One Arm | 3 | 10 | Arms |
| Standing Low Cable Flys Both Arms | 3 | 10 | Chest |
| Dips | 3 | 10 | Chest |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 15 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Front Squat | 3 | 12 | Legs |
| Barbell Sumo Squat | 3 | 6 | Legs |
| Barbell Walking Lunge | 3 | 8 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| Step Ups Alternating Legs | 2 | 10 | Legs |
| Machine Military Press Alternating Arms | 3 | 10 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 2 | 20 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 10 | Shoulders |
| Standing Cable Front Raise Both Arms | 3 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 20 | Shoulders |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Dumbbell Static Lunge | 1 | 15 | Legs |
| Standing Squat With Band | 1 | 20 | Legs |
| Barbell Squat | 3 | 8 | Legs |
| Prone Machine Leg Curl Both Legs | 2 | 15 | Legs |
| Barbell Front To Back Lunge | 3 | 5 | Legs |
| Seated On Bench Cable Lat Pulldowns Alternating Arms | 3 | 12 | Back |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 12 | Back |
| Seated On Ball Wide Grip High Rows With Band Both Arms | 2 | 15 | Back |
| Standing Shrugs With Band | 3 | 15 | Shoulders |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 6 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Close Grip Push Ups | 3 | 8 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 20 | Chest |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 12 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 15 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 4 | 8 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Ball and Band Preacher Curls One Arm | 2 | 20 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Military Press | 4 | 8 | Shoulders |
| Barrel Throws with Band | 4 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 4 | 10 | Shoulders |
| Standing Front Raise With Band Alternating Arms | 2 | 20 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 2 | 20 | Shoulders |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 6 | Shoulders |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 12 | Back |
| Laying On Ground Dumbbell Prone Cobras | 1 | 30 | Back |
| Laying On Ball Abdominal Crunch With Cable | 4 | 20 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 2 | 20 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 4 | 15 | Chest |
| Standard Push Ups On Ground/Power Push Up | 4 | 10 | Chest |
| Standing Low Cable Flys Both Arms | 4 | 12 | Chest |
| Standing Incline Chest Press With Band Both Arms | 3 | 20 | Chest |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 6 | Arms |
| Standing High Bicep Curls One Arm | 3 | 15 | Arms |
| Dips | 2 | 15 | Chest |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 3 | 10 | Arms |
| Standing Kickbacks Alternating Arms With Band | 3 | 10 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 4 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Front Squat | 3 | 20 | Legs |
| Barbell Sumo Squat | 3 | 10 | Legs |
| Barbell Walking Lunge | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Machine Military Press Alternating Arms | 4 | 15 | Shoulders |
| Standing Shoulder Press With Band Both Arms | 3 | 25 | Shoulders |
| Standing Cable Side Raise One Arm | 3 | 10 | Shoulders |
| Standing Cable Front Raise Both Arms | 3 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 3 | 10 | Shoulders |
| Laying On Ball Abdominal Crunch With Cable | 4 | 30 | Abs |
