Henry Cavill Witcher Inspired Workout

This program is inspired by Henry Cavill himself. For size and conditioning follow the prescribed rep ranges with one minute rest between sets.

For strength gains, lift heavy focusing on the 3-5 rep ranges, taking 2-3 minutes between sets.

Slight emphasis on the upper chest to achieve the Witcher aesthetic.

De-load on week 9 and after completing week 18 to aid overall recovery

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

If strength is your aim, lift heavy for 3-5 reps. If size aim for 12-15 reps

Cable Crossover

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Upper One (Push)

Leg Press

Stiff Leg Deadlift

Leg Extension

Standing Calf Raise

Seated Calf Raise

Lower

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Underhand Tricep Pulldown (EZ Bar)

Underhand Lat Pulldown

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Dumbbell)

Arm Day

Lat Pulldown

Rudern Row

Seated Row (Cable)

Shrug (Dumbbell)

Upper Pull + Upper Chest Touch

Upper Pull + Upper Chest Boost

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