Fitness 360: Daniel Banks, Swole Patrol

Find out how this 6-foot-4, 294-pound police chief uses fitness to be a better law enforcer, father, and person. If you're up to the challenge of his workouts, consider yourself a beast!

Some people dread working out, or even look for excuses to skip the gym. Dedicated lifters, on the other hand, hunt for any sliver of unscheduled time they can use to lift. They thrive on their daily workouts. But even among the dedicated, few men love or need the gym as much as police chief Daniel Banks.

"Fitness is my outlet," admits Banks. With a stressful, fast-paced career in law enforcement, Banks considers his gym sessions—which sometimes stretch as long as three hours—necessary for his sanity and mental health. His workouts may seem like overkill, but Banks knows that each minute he spends in the gym makes him even better at his job.

"Being physically fit makes me feel like I can do my job phenomenally," he says. "Nobody is going to take me away from my family. When I go into a house or a bar, my size demands respect. Nobody wants to get into a physical altercation, but unfortunately there are circumstances that could be hands-on."

For those circumstances and any others, Banks likes to make sure he's ready. Four or five nights out of the week, you'll find him throwing down the gauntlet at his nearby gym. If you think you can hang with this iron animal, check out his full fitness plan and try his workouts on for size!

Daniel Banks Fitness 360
Watch the video - 9:07

Hard Work in the Bank

Daniel Banks has never been one to wait for opportunity; he'd rather work for it. "Any avenue of life, anything you do, hard work and consistency will take you places," he says. These words were true when he became a police officer well over a decade ago, and they've only gotten truer over the course of his career as a fitness competitor and sponsored athlete.

"I never dreamed it would get me to where I am today," Banks says of fitness. It may have taken many years of work, but the time and effort Banks has spent moving heavy weight has made an enormous impact on his life and the lives of his children.

"Any avenue of life, anything you do, hard work and consistency will take you places."

His time in the gym, however, is never a drag, nor does it ever feel like work. "When I'm in the gym, I feel like I'm in Chuck E. Cheese's," Banks says. "I just go have fun. It's playtime."

Banks believes that everyone can have the same attitude about fitness as he does. "Find what works for you. We all have different bodies that adapt differently to stress," he says. "You can't go into the gym and dread what you're about to do. Find something that helps you enjoy the ride. It's a fun ride. Don't worry about what everyone else is doing. As long as you're happy, that's what matters."

The Banks Legacy

It's easy to think that athletes like Banks are born, rather than made. But whatever genetic advantages this stacked lifter was given only blossomed once he began following the example that others had set out for him. First and foremost among those influences: his father.

"My father showed me what hard work, dedication, and consistency, can do," says Banks. "That's what I live by, and that's what I want to instill into my children. I want to be remembered as a great officer, an amazing father, and a person who was dedicated to the fitness industry. I want people to remember that I worked hard and earned my keep."

Daniel's Training Regimen

The following plan is just an example split—Banks likes to keep his workouts fun and new by changing them up every week. If you choose to follow his program, you'll have to use some imagination and create new workouts each week.

Lat pull-down

DAY 1: CHEST AND TRICEPS
1

Butterfly

4 sets of 15 reps
Butterfly Butterfly

2

Butterfly

6 reps of 30, 20, 12, 5, 3, 1 reps
Butterfly Butterfly

3

Incline Dumbbell Press

5 sets of 15, 12, 12, 12, 12 reps
Incline Dumbbell Press Incline Dumbbell Press

4

Flat Bench Cable Flyes

4 sets of 20, 20, 20, 15 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

5

Dumbbell Bench Press

5 sets of 15, 12, 12, 12, 12 reps
Dumbbell Bench Press Dumbbell Bench Press

6
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

7

Pushups

4 sets of 10 reps
Pushups Pushups

8
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

9

Lying Triceps Press

4 sets of 12 reps
Lying Triceps Press Lying Triceps Press

Superset
10
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Triceps Pushdown

4 sets of 20 reps
Triceps Pushdown Triceps Pushdown

DAY 2: LEGS
1

Leg Extensions

3 sets of 50, 30, 30 reps
Leg Extensions Leg Extensions

2

Seated Leg Curl

3 sets of 50, 30, 30 reps
Seated Leg Curl Seated Leg Curl

3

Leg Press

8 sets of 20, 20, 20, 20, 12, 12, 5, 5 reps
Leg Press Leg Press

4

Barbell Squat

6 sets of 20, 20, 12, 5, 5, 1 reps
Barbell Squat Barbell Squat

5

single-Leg Press

4 sets of 11/22 reps
Leg Press Leg Press

6

Barbell Deadlift

4 sets of 12 reps
Barbell Deadlift Barbell Deadlift

7

Leg Extensions

4 sets of 11/22 reps
Leg Extensions Leg Extensions

8

Seated Leg Curl

4 sets of 11/22 reps
Seated Leg Curl Seated Leg Curl

9

Seated Calf Raise

4 sets of 20 reps
Seated Calf Raise Seated Calf Raise

Note: For 11/22 sets, do 11 heavy reps, then immediately drop the weight by half and do 22 more reps.
Day 3: rest
DAY 4: BACK AND BICEPS
1

Pullups

3 sets of 20 reps, 4 sets of 11/22 reps
Pullups Pullups

Superset
2

Weighted Pull Ups

4 sets of 11 reps
Weighted Pull Ups Weighted Pull Ups

Wide-Grip Lat Pulldown

4 sets of 22 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Seated Cable Rows

5 sets of 20, 15, 12, 12, 12 reps
Seated Cable Rows Seated Cable Rows

4

V-Bar Pulldown

4 sets of 11/22 reps
V-Bar Pulldown V-Bar Pulldown

5

Bent Over Two-Dumbbell Row

4 sets of 11/22 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Superset
6

Wide-Grip Lat Pulldown

4 sets of 15 reps (wide front, wide back, middle front and reverse front)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

7
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

8

Machine Bicep Curl

4 sets of 11/22 reps
Machine Bicep Curl Machine Bicep Curl

9
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

Note: For 11/22 sets, do 11 heavy reps, then immediately drop the weight by half and do 22 more reps.
DAY 5: SHOULDERS AND TRICEPS
1
Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

2

Reverse Machine Flyes

5 sets of 20, 12, 12, 12, 12 reps
Reverse Machine Flyes Reverse Machine Flyes

3

Machine Lateral Raise

4 sets of 11/22 reps
Machine Lateral Raise Machine Lateral Raise

4

Machine Shoulder (Military) Press

7 sets of 20, 12, 12, 12, 12, 2, 1 reps
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

5

Standing Military Press

7 sets of 15, 12, 12, 8, 5, 3, 1 reps
Standing Military Press Standing Military Press

6

Smith Machine Shrug

5 set of 20 reps
Smith Machine Shrug Smith Machine Shrug

7

Arnold Dumbbell Press

1 set of 15, 12, 12, 12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

8
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

9

Lying Triceps Press

4 sets of 12 reps
Lying Triceps Press Lying Triceps Press

Superset
10
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Triceps Pushdown

4 sets of 20 reps
Triceps Pushdown Triceps Pushdown

Note: For 11/22 sets, do 11 heavy reps, then immediately drop the weight by half and do 22 more reps.
DAY 6: DEADLIFT, LIGHT LEGS
1

Barbell Deadlift

8 sets of 20, 15, 15, 12, 12, 5, 5, 5 reps
Barbell Deadlift Barbell Deadlift

2

Leg Press

4 sets of 20 reps
Leg Press Leg Press

3

Leg Extensions

1 set of 20, 12, 12, 12, 12 reps
Leg Extensions Leg Extensions

4

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

5

Seated Calf Raise

5 sets of 50, 50, 30, 20, 20 reps
Seated Calf Raise Seated Calf Raise

Note: For 11/22 sets, do 11 heavy reps, then immediately drop the weight by half and do 22 more reps.
Day 7: Rest

Daniel's Nutrition Plan

As a police officer who spends long hours away from home, Banks doesn't always have fresh, whole foods readily available at all times of the day, so he makes do with smart supplements and healthy fast-food choices. His nutrition plan may be unorthodox, but it's catapulted Banks to his best-ever physique.



Meal 1: 6 a.m.
Meal 2: 7:30 a.m.

Egg whites: 10


Whole eggs: 4


Oatmeal: 3 packets


Milk: 12 oz.


Meal 3: 8:30 a.m.

ON Amino Energy 4 scoops


ON Opti-Men 1 serving


Meal 4: 10:30 a.m.

Mixed fruit: 1 cup


Banana: 1


Ice: 1 handful


Creatine: 1 tsp


Glutamine: 1 scoop


Milk: 1 cup


Meal 5: 12:30 p.m.

Teriyaki chicken: 12-inch sandwich


Teriyaki chicken: 6-inch sandwich


Chips: 1 bag


Apple: 1


Cookies: 2


Meal 6: 3 p.m.

Mixed fruit: 1 cup


Banana: 1


Ice: 1 handful


Creatine: 1 tsp


Glutamine: 1 scoop


Milk: 1 cup


Meal 7: 5 p.m.

Bagel: 1


Banana: 1


Meal 8: 5:45 p.m. (pre-workout)

ON Platinum Pre 3 scoops


Meal 9: 7:30 p.m. (during workout)
Meal 10: 8:45 p.m. (post-workout)
Meal 11: 10 p.m.

Teriyaki chicken: 12-inch sandwich


Teriyaki chicken: 6-inch sandwich


Chips: 1 bag


Apple: 1


Cookies: 2


Meal 12: 11:30 p.m. (post-workout)

Daniel's Supplement Stack

Because of his hectic work schedule and on-the-go lifestyle, Banks relies on quality supplements to fill gaps in his diet. Because he trains after work, he also selects certain supps to help him perform at his absolute best in the gym.

Because of his hectic work schedule and on-the-go lifestyle, Banks relies on quality supplements to fill gaps in his diet.

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