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The 4 Steps to Build Noticeable Muscle Definition (without Turning Your Life into a Dumpster Fire!)

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Home / Body Types

9 Steps to Build a Warrior Physique Body Type

August 22, 2019 By Siera Lutz

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Here are 9 simple steps to build a lean warrior physique.

The gains don’t have to stop when summer does. Now is the time to create the polished and shredded warrior physique.

The body of the ultimate warrior is not based on bulk, instead this body type is all about being shredded, defined and proportionate. When building this physique we want to top out strength gains without massive size. The ultimate look is a sleek warrior with aesthetic appeal.

Make sure you read all the way to the end because we’re going to reveal the 9 steps you need to take to build a warrior physique.

Table of Contents

  • 1. Split Up the Muscle Groups
  • 2. Build a Strong Base
    • What are the Warrior Physique Standards?
  • 3. Change Things Up
  • 4. Use Cardio Strategically
  • 5. Find Clean Foods You Can Enjoy
  • 6. Eat Plenty of Protein
  • 7. Maintain a Caloric Deficit
  • 8. Use Advanced Tactics Like Intermittent Fasting
  • 9. Remember to Rest
  • How to Build a Warrior Physique Even Faster

1. Split Up the Muscle Groups

Building the ultimate Warrior Physique is a full body task, but you don’t have to work out your entire body every day to see results. In fact, you don’t want to do full body workouts. The most efficient way to train for a warrior physique is by splitting the body into two groups; this way you can train on back to back days without over taxing any particular system.

Here’s a common split:

Group #1

  • Chest
  • Shoulders
  • Triceps

Group #2

  • Back
  • Legs
  • Biceps

Here’s the workout schedule for the week:

  • Sunday – Rest
  • Monday – Group #1
  • Tuesday – Group #2
  • Wednesday – Rest
  • Thursday – Group #1
  • Friday – Group #2
  • Saturday – Rest

Lift efficiently to maximize recovery and strength gains.

2. Build a Strong Base

When you’re first starting to build your warrior physique body type you’ll want to lay a strong foundation. The first 2-4 weeks of training should be based around lower rep, high weight sets- such as 3 sets x 4-6 reps- with 2 mins in between for recovery.

Focusing on low rep, high weight sets will create the initial hypertrophy needed for increased strength and muscle size. Like the saying goes “a pyramid is only as tall as its base is wide”, you won’t be lifting this heavy for very long so push yourself to one rep short of muscle failure and create a wide base for you pyramid to grow from.

What are the Warrior Physique Standards?

There are no hard and fast rules on the standards for the warrior physique, but here are some major points:

  • Sub 8% body fat – This is the leanest you can achieve before needing PEDs of any kind.
  • Visible abs – Keep chiseling away at that body fat until you can see your six pack.
  • Veiny and toned – You should see lots of veins showing up in your arms.
  • Clothes fit well – You shouldn’t see a lot of stretching in your shirts and pants but form-fitting clothes should compliment your definition.

Get the FREE Shredded Body Checklist!

The 4 Steps to Build Noticeable Muscle Definition (without Turning Your Life into a Dumpster Fire!)

By entering your email address you agree to receive emails from Noob Gains. We respect your privacy and you can unsubscribe at any time.

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3. Change Things Up

STRENGTH ➡️ Progressive overload pic.twitter.com/IMEbD0pAGz

— Franc Garcia (@FrancGarcia89) June 20, 2019

After your initial strength building phase, you’ll want to change things up. A repetitive routine is the enemy to a warrior physique. Now this doesn’t mean EVERYTHING has to change, we’re talking about minor changes here.

Take the weights 5 lbs heavier or bump the reps up to the 6-8 range, change your grip on pull ups or bench, swap push ups for dips once a week; the key is just to give your muscles a different variation. By switching up your grip, weight or rep range you create confusion in the muscle and this confusion prolongs the building phase since the muscle is unable to adapt or know what is coming next.

4. Use Cardio Strategically

To create the lean warrior physique look you have to burn fat. To burn fat you have to increase the total amount of calories your body uses each day, while simultaneously eating at a calorie deficit.

The easiest, least invasive, way to increase calories burned is by adding in cardio. This should be 45-60 mins on resting days or 15-20 min on lifting days of low intensity work- walking, jogging, biking- you choose but keep intensity and impact low so your muscles can still recover between lifting sessions.

5. Find Clean Foods You Can Enjoy

Nothing will hinder progress more than eating processed foods. Items that come in a box are laden with sugars, chemicals, and nothing good for your body to feast off of. If you want a serious Warrior Physique you’re going to have to get comfortable in the kitchen, making quality foods to fuel your desired body type.

Along with this make sure you have the appropriate amount of each macronutrient.

Here’s a solid macronutrient split to follow:

  • 50-55% carbs (split between quality vegetables and starches such as oatmeal, sweet potatoes or rice)
  • 25-30% protein
  • 15-20% quality fats (nuts, seeds, dairy, avocados, etc.)

Don’t be afraid to try some pre-workout supplements to maintain energy through your workouts. You can see one of our recommendations at this link: https://noobgains.com/kinobody/kino-octane.

6. Eat Plenty of Protein

Protein is the building blocks of muscle, the more you lift the more protein you will need throughout the day. Most research recommends between 1.6-1.8g of protein per kg of bodyweight (roughly 0.8g per pound) but with this kind of lifting volume we suggest going as high as 2.0g per kg of body weight (1.0g per pound). That’s some good eats.

7. Maintain a Caloric Deficit

Accurate

Caloric deficit = weight loss pic.twitter.com/c7QeGKgShn

— Marshal McKenzie 💪 (@TheForeverFit) December 24, 2018

Though we want to be high in protein consumption, and eat quality foods, we still need to create a deficit that is comparable to our calorie usage. By following this plan, lifting 4 days a week and adding in 45-60 min of low intensity cardio on rest days, your body will be burning upwards of 2000 calories a day. By eating 1700-2000 calories a day you will create an adequate deficit and watch the fat burn away to reveal the ultimate warrior physique.

8. Use Advanced Tactics Like Intermittent Fasting

After building a strong base, creating a clean diet and spending a few months working on your warrior physique, intermittent fasting can aid in losing the last bit of body fat. Intermittent fasting is defined as going 15-18 hours without food and consuming the days calories within a 6-9 hour window.

Using a condensed feeding window will aid in creating a calorie deficit burning through the bodies fat to make up for the needed calories. When first starting out try having black coffee during fasting hours to curb hunger. Remember, this is an advanced technique that you might find in a premium course to get lean so don’t be afraid to start slow and get more aggressive with your fasting over time.

9. Remember to Rest

Building a lean warrior physique requires work, there’s no way around it, but you can’t work yourself into the ground. Make sure you are taking rest days to let your body recover.

This isn’t just for your muscles, but also for hormone regulation, ease of mind, stress reduction and overall health. The body craves balance, work hard and rest hard.

How to Build a Warrior Physique Even Faster

Building a warrior physique is never out of reach. It will require discipline, hard work, and rest, but can be achieved in a matter of months. Follow these steps for the next 2-3 months and reveal the warrior within you.

But what if you could follow a step-by-step process, see results faster, and completely remove all the guesswork and mistakes from getting the body you want? Sounds too good to be true, right?

I thought the same thing until I discovered the Kinobody Warrior Shredding Program. I wrote a pretty extensive review on this program that you can see here and I go into detail how it can create a shredded lean body that actually makes strangers stare in disbelief.

Build a Superhero Body Without Training Like One

Getting in shape isn't easy. But this program gives you a real-life approach to building a leaner, more muscular body without obsessing over fitness 24/7.

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Learn More
Read Our Review

Filed Under: Body Types Tagged With: body types

About Siera Lutz

Siera Lutz has been part of the fitness industry for most of her life, with 10+ years coaching experience and over 15 years of competitive experience in 3 sports. She obtained her B.S in Kinesiology from Cal Poly San Luis Obispo before going on to become a Certified Strength and Conditioning Specialist and Precision Nutrition Level 2 Coach. She now coaches for her local community college while spreading health and fitness information through websites such as NoobGains.

Get the FREE Shredded Body Checklist!

The 4 Steps to Build Noticeable Muscle Definition (without Turning Your Life into a Dumpster Fire!)

By entering your email address you agree to receive emails from Noob Gains. We respect your privacy and you can unsubscribe at any time.

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