With the premiere of Luke Cage tomorrow I thought I’d bless the interwebs with another dope ass workout. Now, Luke Cage is a very iconic superhero. He’s a cult classic. A more idealized archetype of the heroes of the blaxploitation era, from which this comic was produced. Luke Cage is also known as Power Man and is the husband of superpowered detective Jessica Jones. You may have already seen him as her love interest in her netflix series. Tomorrow, Mike Colter will reprise his role as Luke Cage for his titular series which is also on Netflix.
Background
I really couldn’t find any good information about Mike Colter’s workout. He spoke briefly with a few publications and media outlets about the physical preparation for this role. Nothing particularly astounding was revealed. Apparently, he’s not a fan of traditional workouts. No surprise there, most people aren’t. But he’s very adamant about being active and eating clean. Other than that there’s nothing pertaining to his workout or physical preparation for this role. That being said, I have to improvise. Yet again. Since Luke Cage is named Power Man, and aptly so, I figured I’d give you a power template. Luke Cage’s powers come from an experiment done on him by a sadistic CO and government scientist. As a result of several experiments he has superhuman density, endurance, strength, and regeneration. And since none of that is accessible to you I’m going to give you a template for a PHUL split. This way you’ll build power, strength, and muscle. With dedicated training days for each. The Workout PHUL is an acronym meaning Power Hypertrophy Upper Lower. It’s only one of my favorite ways to train ever. Seriously, this is a fun and effective way to train for strength and hypertrophy. It typically falls within the realm of powerbuilding. Instead of a hybridized workout where you prioritize your heavy lifts and powerlifting and then do accessory work, this is a 4 day split where you prioritize the workouts into a dedicated day. Hence, Power Hypertrophy Upper Lower. On days one and two you train for upper power and lower power. And on days three and four you train for upper hypertrophy and lower hypertrophy. It’s a beautifully simple concept. And very effective. I assume that by now you know to work within the pure strength and powerlifting protocols (including rest. I’m mainly saying this for rest) for such workouts. With that being said, let’s get to the workout. Quick Note: Any movement with an asterisk, such as the planche pushup, weight is not necessary. Weight is optional for all other movements in the hypertrophy workout. Upper Power
Lower Power
Upper Hypertrophy
Lower Hypertrophy
In Conclusion
This workout may not be as sadistic as unsanctioned government experiments. But it’ll still make you pretty powerful. And pretty muscular, to say the least. Following a PHUL program is one of the best things you can do, especially as an intermediate lifter or even bar athlete. Even though this is adapted for weighted calisthenics, the method is the same. And you should definitely include this type of training somewhere in your periodization. While some of you may not have the time, if you do, then this type of training is well worth it. A couple disclaimers before I sign off:
And that’s all she wrote. I hope you guys enjoy the workout as much as you enjoy the premiere. Feel free to drop comments below on what you thought of the first episode. And the workout. Yours in Bodyweight Badassery, BarLord
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
CategoriesAll Bodyweight Calisthenics Cardio Celeb Workouts Dumbbells HIIT Martial Arts Metabolic Conditioning Powerbuilding Resistance Bands Shredding Superheroes Suspension Training Weighted Calisthenics Workouts |