Vampire Hunter Training Guide: Wooden Stake & Garlic Not Required

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

What would it take to track down a fast, agile, strong creature such as a vampire?

Would it take a lot of the same traits and then some? Would you need strength, speed, stamina and as little extra baggage as possible to contend?

Could training this way also produce a pretty badass physique in the meantime replete with a classic V-taper, defined abs and a well-muscled, lean frame? I think we both know all the answers.

Day 1

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Dumbbell flyes

#Superset1 Sets: 3 Reps: 10-15

Bent-arm dumbbell pullover

#Superset1 Sets: 3 Reps: 10-15

Incline dumbbell press

#Superset1 Sets: 3 Reps: 10-15

Pullups

#Superset2 Sets: 3 Reps: 8-12

Seated barbell military press

#Superset2 Sets: 3 Reps: 8-12

Front barbell squat

#Superset3 Sets: 3 Reps: 5-8

Dumbbell rear lunge

#Superset3 Sets: 3 Reps: 5-8

Hanging leg raise

#Superset4 Sets: 3 Reps: 15-20

Cable crunch

#Superset4 Sets: 3 Reps: 15-20

Crunches

Sets: 3 Reps: 20

Day 2

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Close-grip standing barbell curl

#Superset1 Sets: 3 Reps: 10-15

Close-grip barbell bench press

#Superset1 Sets: 3 Reps: 10-15

Side lateral raise

#Superset2 Sets: 3 Reps: 20

Seated bent-over rear delt raise

#Superset2 Sets: 3 Reps: 20

Romanian deadlift

#Superset3 Sets: 3 Reps: 10-15

Standing dumbbell calf raise

#Superset3 Sets: 3 Reps: 10-15

Crunches

#Superset4 Sets: 3 Reps: 15-20

Air bike

#Superset4 Sets: 3 Reps: 15-20

Day 3 - rest day

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No exercises

Day 4

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Dumbbell bench press

#Superset1 Sets: 3 Reps: 8-12

Low pulley row to neck

#Superset1 Sets: 3 Reps: 8-12

Barbell bench press - medium grip

#Superset2 Sets: 3 Reps: 10-15

Incline bench pull

#Superset2 Sets: 3 Reps: 10-15

Freehand jump squat

#Superset3 Sets: 3 Reps: 15-20

Dumbbell rear lunge

#Superset3 Sets: 3 Reps: 15-20

Oblique crunches - on the floor

#Superset4 Sets: 3 Reps: 10-15

Hanging leg raise

#Superset4 Sets: 3 Reps: 10-15

Day 5

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Incline dumbbell curl

Superset#1 Sets: 3 Reps: 8-12

Dips - chest version

Superset#1 Sets: 3 Reps: 8-12

Seated barbell military press

Superset#2 Sets: 3 Reps: 5-8

Barbell deadlift

Superset#2 Sets: 3 Reps: 5-8

Front barbell squat

Superset#3 Sets: 3 Reps: 15-20

Dumbbell rear lunge

Superset#3 Sets: 3 Reps: 10-15

Crunches

Superset#4 Sets: 3 Reps: 10-15

Cable crunch

Superset#4 Sets: 3 Reps: 15-20

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises