Bodybuilding Icons: George Hackenschmidt Inspired Workout
George Hackenschmidt Inspired Workout
George Hackenschmidt was the first-ever World Heavyweight Champion in professional wrestling and pushed his ability to build muscle to the natural limit.
| Workout Summary | |
|---|---|
| Main Goal: | Build Muscle |
| Workout Type: | Split |
| Training Level: | Beginner |
| Program Duration: | 8 weeks |
| Days Per Week: | 6 |
| Time Per Workout: | 30-60 minutes |
| Equipment Required: | Barbell, Dumbbells, Bench |
| Target Gender: | Male & Female |
Workout Description
You can train using specific lifts and routines that George Hackenschmidt used during his career. These exercises focus on compound movements that build strength and muscle mass effectively. Incorporate this program into your routine to achieve impressive gains.
Who Was George Hackenschmidt?
Hackenschmidt, also known as "The Russian Lion," was born in 1877 and became the first World Heavyweight Champion in professional wrestling. He was known for his incredible strength and impressive physique, and his training methods laid the foundation for modern strength training.
George Hackenschmidt's Nutrition and Mindset
Hackenschmidt believed in eating a balanced diet rich in natural foods. He emphasized the importance of rest and recovery, stating that the body grows stronger when given proper nutrition and adequate sleep. His training philosophy was based on consistent effort and progressive overload.
George Hackenschmidt's Training Philosophies
Hackenschmidt's training included a mix of weightlifting and bodyweight exercises. He focused on compound movements that worked multiple muscle groups simultaneously, believing that this approach was the most effective way to build muscle and strength.
George Hackenschmidt Inspired Program
This workout program is based on Hackenschmidt's training philosophy and features the movements that he believed were essential for building strength and muscle. Follow this program to emulate one of the greatest strongmen in history.
George Hackenschmidt Workout Day 1: Chest, Shoulders, Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 8-12 | None |
| Overhead Press | 3 | 8-12 | None |
| Dumbbell Shoulder Press | 3 | 8-12 | None |
| Tricep Dips | 3 | 8-12 | None |
| Lateral Raises | 3 | 8-12 | None |
George Hackenschmidt Workout Day 2: Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 3 | 8-12 | None |
| Front Squat | 3 | 8-12 | None |
| Lunges | 3 | 8-12 | None |
| Leg Curls | 3 | 8-12 | None |
| Standing Calf Raises | 3 | 8-12 | None |
George Hackenschmidt Workout Day 3: Back, Biceps, Abs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 3 | 8-12 | None |
| Pull-Ups | 3 | 8-12 | None |
| Barbell Rows | 3 | 8-12 | None |
| Barbell Curls | 3 | 8-12 | None |
| Crunches | 3 | 15-20 | None |
Rest, Recovery, and Nutrition
Hackenschmidt emphasized the importance of rest and recovery in his training routine. Ensure you get adequate sleep and follow a balanced diet rich in natural foods to support your training and recovery.