Workouts

build strength, power and earth-conquering dominance.
Virility, Power, Strength, Dominance
Virility, Power, Strength, Dominance
Virility, Power, Strength, Dominance
Virility, Power, Strength, Dominance

Comfort is not good for the organism.

The fittest programming

Your biology, psychology, and physiology require struggle to express their most dominant form. We're here to help you define, prioritize, execute, and dominate that struggle to become The Fittest version of you. Our programming has 3 tiers:

Level 1
Prioritize: You're new (ish) to this. You prioritize consistent execution.

Level 2
Execute: You've built the habits. You're ready to execute at a higher level.

Level 3
Dominate: You're an alpha organism. You model, teach, and preach to improve the lives of your tribe.

Start!
read the program notes
ARE YOU LOOKING FOR SOMETHING A BIT DIFFERENT?

other workout programs by the fittest

intermediate/advanced
The liver king Barbarian program

This progression will prepare you to take on The Barbarian workout designed by The Liver King himself. This is not for the faint-hearted, be ready to dig deep and awaken your inner warrior!!

Getting Started
Get off the couch program

If you don’t have any clue on how to start tackling your fitness, start here! This 18 week program will have you taking MASSIVE ACTION and improving your health with easy, scalable options to get your body MOVING everyday.

We work hard every day (sometimes twice a day)... at least once on rest days.

JOIN US. FOLLOW THE WEEK BY WEEK WORKOUT TABLE BELOW

MONDAY

Lower Body

STRENGTH TRAINING

Back Squat

4x5 @68%-76%

Rest 2-3min b/t

Alt Forward Lunge

5x16 (no pausing during sets)

Rest 2 min b/t

Supersets

A) L-Sit – 4x:30

B) Alt KB Chinese Side Bends - 4x30

Rest 2 min b/t

LEVEL 1

For Time - 3 Rounds

12/9 Cal Air Bike

25 Alt Jumping Lunges

10 Burpee

Rest 2 min

LEVEL 2

For Time - 3 Rounds

15/12 Cal Air Bike

30 Alt Jumping Lunges

12 Burpee

Rest 2 min

LEVEL 3

For Time - 3 Rounds

15/12 Cal Air Bike

30 Alt Jumping Lunges

15 Burpee

Rest 2 min

Download MONDAY

TUESDAY

Upper Body
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Strength Training

Shoulder Press

4x7

Rest 2 min b/t

Superset

A) Narrow Grip Pull-Up

4x10

B) KB Push Press

4x10

C) DB Front Raise

4x10

D) DB Lateral Raise

4x10

Rest 2min b/t sets

Superset

A) Banded Curl

4x10

B) Banded Tricep Ext

4x10

C) Hanging Leg Lifts

4x10

D) Hollow Hold

4x30

Rest 2 min b/t sets

LEVEL 1

For Time - 5 Rounds

400m Run

15 Jumping Pull-Ups

LEVEL 2

For Time - 4 Rounds

400m Run

20 Pull-Ups

LEVEL 3

For Time - 3 Rounds

600m Run

30 Pull-ups

Download TUESDAY

WEDNESDAY

Lower Body

Strength Training

Deadlift

4x10 @66-74%

Rest 2-3 min b/t

Romanian Deadlift

4x12

Rest 2 Min b/t

LEVEL 1

For Time - 5 Rounds

20 DB Snatch @35/20

10 Burpee Box Jump Over @24/20”

LEVEL 2

For Time - 5 Rounds

20 DB Snatch @40/25

10 Burpee Box Jump Over @24/20"

LEVEL 3

For Time - 5 Rounds

20 DB Snatch @50/35

10 Burpee Box Jump Over @24/20”

Download WEDNESDAY

THURSDAY

Upper Body

STRENGTH TRAINING

Bench Press

7x3

Rest 2-3 Min b/t

Supinated Pendlay Row

5x10

Rest 2 Min b/t

Superset 1

A) DB Incline Fly

4x10

B) Chin Over Bar Hold

4x:20

Rest 2 min b/t

Superset 2

A) Narrow Grip Bench

4x12

B) DB Tate Press

4x12

Rest 2 min b/t

Superset 3

A) DB Double Head Bicep Biceps Curl

4x15

B) DB Double Head Skull Crusher

4x15

Rest 2 min b/t

LEVEL 1

For Time - 5 Rounds

75 Single Unders

15 Push Jerk @75/55

10 Inverted Row

LEVEL 2

For Time - 5 Rounds

75 Single Unders

15 Push Jerk @95/65

10 Inverted Row

LEVEL 3

For Time - 5 Rounds

75 Single Unders

15 Push Jerk @115/75

10 Inverted Row

Download THURSDAY

FRIDAY

Lower Body

STRENGTH TRAINING

Front Squat

5x2@13X0 + 2@10X0

Rest 2-3min b/t

Back squat

5x3@322X0

Rest 2 min b/t

Superset

A) Cyclist Squat

4x10

B) Alt KB Chinese Side Bends

4x30

Perform all exercises with the same KB

Rest 2 min b/t sets

LEVEL 1

For Time - 5 Rounds

10 DB Front Squat @35/20s

10 Pull-up, 200m Run

Rest 1:00

LEVEL 2

For Time - 5 Rounds

10 DB Front Squat @40/25s

10 Pull-up, 200m Run

Rest 1:00

LEVEL 3

For Time - 5 Rounds

10 DB Front Squat @50/35s

10 Pull-up, 200m Run

Rest 1:00

Download FRIDAY

SATURDAY

Strength and Conditioning

Strength

Sumo DL

5x6

Rest 2-3 min b/t

A) Supinated Pull-up

4x10

B) Diamond Push-Up

4x12

C) Hammer Curl

4x10

D) DB Skull Crusher

4x10

A) Russian KB Swing

4x20

B) Russian Twist

4x30

C) OH Sit-Up

4x15

D) Farmers Carry

4x50'

LEVEL 1

10 min AMRAP

12 DL @95/65

6 Hang Clean

12 HRPU

LEVEL 2

10 min AMRAP

12 DL @115/75

6 Hang Clean

12 HRPU

LEVEL 3

10 min AMRAP

12 DL @135/95

6 Hang Clean

12 HRPU

Download SATURDAY

SUNDAY

Active Recovery

Active Recovery

All Levels

Accumulate 30-60 minutes of walking. Ideally 10+ minutes after each meal.

LEVEL 1

LEVEL 2

LEVEL 3

Download SUNDAY

"Since our inception, the noble cast of our ancestors was the barbarian class. In the modern world, the noble cast is popularly defined as those with money and/or possessions of commerce. When I shake the manicured hand of a modern man and feel how smooth, soft and limp it is... it reveals a core character attribute. Suffice it to say, if the zombie apocalypse rears its head, I do not want this man in my tribe.

Grip strength is more than just health, longevity and respect... it is an ancestral indicator of true nobility... you can't fake it... you can't buy it... it can only be earned. How we look is an outward expression of what we believe."

LIVER KING
Notes and goals
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The program is structured in 12 week intervals. There is no need to start on week 1, we have designed the program so that anyone can jump in at any week. This will keep you up to date. However, if you wish you may check our archives for previous weeks.

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Aim to increase your weight each week. Use the tables to track and ensure you're making progress. There is a download tab at the bottom of each day.

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A-B-C work should be done consecutively as in perform A movement, then move to B, then to C… then repeat if the program specifies multiple sets.

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Any exercise where a percentage is specified should be done with as much weight as possible to complete rep range WITH PERFECT FORM.

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Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.

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Touch and Go (TnG) - No pausing between reps.

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Rest Day – What's that?

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PR – Personal Record. Heaviest weight, highest number of reps, or fastest time attained at completing a specific workout.

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185/125 or 12/9- When you see 2 numbers like this, it is specifying the prescribed weight, calories or distance for males/females. Again, know your body and your limits. If you need to lower the weight, there is no shame in that.

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GHD/GHR– Glute-Hamstring Developer / Glute-Hamstring Raise. If you still don’t know what that is, do a quick Google search. Your posterior chain will thank you.

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Ass to Grass/Ground (ATG) – Literally… if you were squatting outside the blades of grass would softly kiss your cheeks… AKA as low as you can go. 

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AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe

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EMOM - Every Minute On The Minute. On a running clock perform the prescribed exercise at 0:00 then rest until 1:00. At 1:00 perform exercise then rest until 2:00 etc. The goal is to complete the prescribed movement within the minute and ideally have time left over to prepare for the next minute.

what is to become of our legacy in a world of less?

The Solution is to recreate our ancestral environment (nourishment, struggle, sleep, sunshine, etc). It’s time we honor our ancestors by putting back in what the modern world left out… to reclaim the fittest (strong, lean and healthy) version of ourselves.