4-5 days per week

Load: 65% of 1RM (one rep max) for each exercise

Sets & Reps: Circuit style. When you finish the sets and reps for 1 exercise, you move on to the next until you finish.

Round 1 : 7 sets of 7 reps with a 7 second rest between sets

Round 2 : 6 sets of 6 reps with a 6 second rest between sets

Round 3: 5 sets of 5 reps with a 5 second rest Ebetween sets

Exercises:

Parallel Bar Dips

Overhand Grip Pull-Ups

Press-Ups

Barbell Back Squats



It may not seem like much but you will feel every muscle in your body.

Momoa has an even more intense AR 7 routine he follows when he needs to bulk up fast. Follow the same circuit style as listed above. Momoa focused on 1 body part each day, working his way up to 2-3 workouts per day.