The gains don’t have to stop when summer does. Now is the time to create the polished and shredded warrior physique.
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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.
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:
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:
- Single digit body fat – You need to be lean enough to maximize definition.
- 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.
3. Change Things Up
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.
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.)
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
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.
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.
There are a number of courses and resources that promise to help you achieve this kind of physique faster, but it really depends on your effort and commitment to the process.
Follow these steps for the next 2-3 months and get yourself into fighting shape.
Warrior Physique FAQs
What is a warrior physique?
A warrior physique is a lean, muscular body with low levels of body fat. This type of physique is characterized by chiseled muscle definition and a well-defined six pack.
How do you get a warrior body?
To get a warrior body, you need to engage in resistance training in order to build muscle, using a combination of compound and isolation lifts. Additionally you need to create a caloric deficit so that your body starts burning fat for energy. This can be done by decreasing your daily caloric intake and engaging in strategic cardio.
Warrior physique vs Greek God: What’s the difference?
When comparing warrior and Greek god physiques, the main differences are body fat percentage, muscle hypertrophy, and muscle density. Warrior physiques generally have a lower body fat percentage, less muscle hypertrophy, and much denser muscles. On the other hand, the Greek god physique has a slightly higher body fat percentage and fuller muscles with less, but still adequate definition.