The Hero’s Workout

Do you want to be built like a Mythical Hero?

Before you can become the hero, you must accept the call to action. You realize that there is something not right with your current situation. You want more. There is more out there for you, you know it, and you want to do what it takes to get it. Will you take the first step in this adventure? Will you refuse the call or set out on the adventure that will transform your body and life. If you are willing to take the first step, then change is about to begin. You are about to embark on this journey and become a new, better you. A hero

There is more to being a hero than looking like one. Not only are heroes built well, but they can perform. This workout will not only provide size, but you will gain strength, conditioning, and athletic ability; all important aspects of being a hero.

There is the mental aspect as well. Performing these workouts with a high level of intensity, with heavy weights and minimal rest (30 to 60 seconds) between sets will be a true test of intestinal fortitude. Push yourself to complete these workouts as fast as possible, and your mental toughness will greatly improve.

Perform these workouts on Monday, Wednesday, Thursday, and Saturday.

Tuesday, Friday, and Sunday will be rest days.

Workout 1- Lower body and abs

Superset- 4 sets

Squats- 12 reps

Box jumps- 8 jumps

Superset- 3 sets

Lunges- 15 reps

High knee jumps- jump as high as you can, and bring your knees to your chest- 6 jumps

Circuit- Repeat 3 times

Weighted crunches- 20 reps

Hanging leg raises- to failure

Boxer’s twist with weight- 20 reps

Workout 2- Full body

Superset- 8 sets

Deadlift- 6 reps

Incline dumbbell press- 15 reps

Circuit- Repeat 3 times

Sledgehammer strike to tire- 30 strikes. A medicine ball slam can be substituted

Incline sprints- 60 seconds on a hill or on a treadmill at 10 % incline

Thrusters- 45 pound bar, 20 reps

Workout 3- Upper body

Superset- 5 sets

Bench press- 6 reps

Pull-ups- To failure

Superset- 3 sets

Lateral raises- 15 reps

Bicep curls- 12 reps

Pushups- 3 sets to failure

Workout 4- Full body

Power cleans- 5 sets of 5

Push press- 3 sets of 8

Superset- 3 sets

Shoulder shrugs- 15 reps

Bent rows- 8 reps

Sprints- 10 sets of 20 seconds, 30 second rest between each sprint

Nutrition

This is a high intensity training plan, so you will need nutrient-dense foods and plenty of calories. Consume high amounts of protein for building muscle and high amounts of fat for raising testosterone levels, carbohydrates should be kept low to moderate amounts, with more consumed on workout days than non-workout days.

Basal Metabolic Rate Calculator

http://www.bodybuilding.com/fun/bmr_calculator.htm

Macronutrients should be:

50% Protein

40% Fat

10% Carbs (The majority should be consumed immediately following your workout)

Supplements

Take these supplements which promote natural testosterone levels in men

Omega-3 fish oil

4000 IU of Vitamin D

40 mg of Zinc

Protein powder in order to get the required amount of protein

After completing one month of this program, you’ll be well on your way in becoming a hero. But will this be the end of your Hero’s Journey, or just the beginning?