Hero Maker

This workout plan is based on DUFFY GAVER's book titled " HERO MAKER".

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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

Pull-Up (Bodyweight)

Dip (Bodyweight)

Push Up

Sit Up

Squat (Bodyweight)

Use the 180 bpm (beats per minute) HR ( Heart rate) minus your age as a ballpark number. 140-150bmp.

CARDOP LSD- LONG SLOW DISTANCE

REST

Bench Press (Barbell)

Fly Press (Dumbbell)

Tricep Extension (Cable)

Tricep Kickback

CHEST AND TRICEPS

DAY OFF

Lateral Raise (Dumbbell)

Front Raise

Bent Over Row (Barbell)

Overhead Press (Barbell)

Upright Row (Barbell)

Calf Raise (Machine)

Abs Crunch (Weighted)

V-Up

Day off

Day Off

Lying Tricep Extension (Barbell)

Tricep Pushdown (Cable)

Chest and triceps

Military Press (Barbell)

Arnold Press

Rear Delt Fly (Dumbbell)

Upright Row (Dumbbell)

Shoulder exercises

Squat (Barbell)

Front Squat (Barbell)

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Leg exercises

Deadlift (Barbell)

T-Bar Row

Seated Row (Cable)

Dumbbell Row

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Lat Pulldown (Close Grip)

Reverse Wrist Curl (Barbell)

Back and Biceps exercises

Box Jump

Jump Squat

Snatch (Kettlebell)

Plyometrics

Burpee

Kettlebell Swing

Mountain Climber

Cardiovascular

Side Plank

Side Plank with Reach Through

Hanging Leg Raise

Decline Sit Up (Weighted)

Russian Twist

ABS AND CORE

Jump Rope

Shoulder Press (Machine)

Standing Calf Raise

400m Sprint

Leg Press

Legs and Abs

BACK AND BICEPS

Tricep Extension (Barbell)

Jumping Jack

Seated Overhead Press (Barbell)

Lying Side Lateral Raise

Abs Crunch (Machine)

SHOULDERS AND ABS

ARMP (AS MANY ROUNDS AS POSSIBLE) DAY. 20 MINS

AMRAP (AS MANY ROUNDS)

LSD (LONG SLOW DISNTACE)

Lying Leg Curl

LEG AND ABS

Pull-Up (Weighted)

Abs Crunch (Bodyweight)

LSD (LONG SLOW DISTANCE)

Push Up (Weighted)

ACTIVE RECOVERY DAY

Bench Press (Dumbbell)

Tricep Extension (Machine)

Seated Shoulder Press (Dumbbell)

CARDIO LSD

6 ROUNDS

think of this as an lsd run with speed intervals spread intermittently

FARTLEK RUN

Walking Lunge (Dumbbell)

LEGS AND ABS

One Arm Lateral Raise (Dumbbell)

BACK AND SHOULDERS

Bench Press (Close Grip)

Seated Dumbbell Curl

CHEST, BICEPS, AND TRICEPS

LSD ( RUN)

Power Snatch

Treadmill

TIMED RUN

LSD (LONG DISTANCE)

Standing Shoulder Press (Dumbbell)

LSD (Long Distance)

EASY DAY

NO VEST! MURPH IS A CLASSIC CROSSFIT WORKOUT KNOWN AS A HERO.

Decline Sit Up (Bodyweight)

Arm Circle

Alternating Dumbbell Curl

Bicep Curl (EZ Bar)

BICEPS AND TRICEPS

Kettlebell Clean and Press

100m Sprint

Walk

Dip (Weighted)

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