The Modern Primal Man Workout Template

  • 3 days full body routine, and 3 days cardio
  • Full Body Routine: Pick your choice of cardio (for me it’s currently Jump Rope)
    • Buy In – 10 minutes of cardio (about 1000 skips on the jump rope)
    • Main Workout Section:
      • Main lift of the day 5 sets of 10 with (2 minutes of cardio between sets)
      • 4 other lifts accessory lifts/ lighter weight/ calisthenics exercises 5 set of 10 for each exercise ( 2 minutes of cardio between set)

Example week workout

Monday

  • Buy in: 1000 skips on the jump rope
  • Main Workout:
    • Bench press – 5 sets of 10, and 200 skips on jump rope between sets
    • Pull ups – 5 set of 10, and 200 skips on jump rope between sets
    • Dumbbell shoulder press – 5 set of 10, and 200 skips on jump rope between sets
    • Dumbbell bent over rows – 5 set of 10, and 200 skips on jump rope between sets
    • Squats (light weights) – 5 set of 10, and 200 skips on jump rope between sets

Tuesday

1 hour weighted vest walk

Wednesday

  • Buy in: 1000 skips on the jump rope
  • Main Workout:
    • Deadlifts- 5 sets of 10, and 200 skips on jump rope between sets
    • Dumbbell bench press and flies- 5 set of 10, and 200 skips on jump rope between sets
    • Pull ups – 5 set of 10, and 200 skips on jump rope between sets
    • Dumbbell shoulder press – 5 set of 10, and 200 skips on jump rope between sets
    • Squats (light weights) – 5 set of 10, and 200 skips on jump rope between sets

Thursday

1 hour bike ride

Friday

  • Buy in: 1000 skips on the jump rope
  • Main Workout:
    • Squats – 5 sets of 10, and 200 skips on jump rope between sets
    • Pull ups – 5 set of 10, and 200 skips on jump rope between sets
    • Dumbbell bent over rows – 5 set of 10, and 200 skips on jump rope between sets
    • Easy-bar curls – 5 set of 10, and 200 skips on jump rope between sets
    • Dumbbell bench press and flies- 5 set of 10, and 200 skips on jump rope between sets

Saturday

  • 30 minute weighted vest walk
  • 5k Jog

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