Train Like 'Striking Truth' Star Georges St-Pierre - Intermediate Workout Guide!

The Striking Truth is the exclusive documentary for Ultimate Fighting Champion Georges St-Pierre and his meteoric rise to the top. Try his intermediate guide to training like an MMA champ!

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Same exercises as beginner but increase weight on modified Olympic bar complex.

Day 1: Legs
Cardio
1

Tabata on Stationary Bike

20 seconds on, 10 seconds off. Repeat 8 times
Bicycling, Stationary Bicycling, Stationary

Barbell Complex Legs Cycle: Repeat cycle 3 times, rest 90 seconds
2

Barbell Deadlift

1 warmup set of 12 reps, 1 set of 5 reps
Barbell Deadlift Barbell Deadlift

3
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

4

One-Arm Kettlebell Clean

1 set of 5 reps
One-Arm Kettlebell Clean One-Arm Kettlebell Clean

5

Front Barbell Squat

1 set of 5 reps
Front Barbell Squat Front Barbell Squat

6

One-Arm Kettlebell Push Press

1 rep (to put weight behind head)
One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press

7
Barbell Squat Barbell Squat

8
Stiff Leg Barbell Good Morning Stiff Leg Barbell Good Morning

9

Single Leg Bodyweight Squat

1 set to failure (each leg)
Bodyweight Squat Bodyweight Squat

10

Jump Lunge To Feet Jack

1 set to failure
Jump Lunge To Feet Jack Jump Lunge To Feet Jack

11

Freehand Jump Squat

1 set to failure
Freehand Jump Squat Freehand Jump Squat

12

Bodyweight standing Calf Raises

1 set to failure (each leg)
Standing Calf Raises Standing Calf Raises

Day 2: Upper Body Pull Cycle
Cardio
1

Tabata on Rowing Machine

20 seconds on, 10 seconds off. Repeat 8 times
Rowing, Stationary Rowing, Stationary

Upper Body Pull Cycle: Repeat cycle 3 times, rest 90 seconds
2

Clean

1 warm up set of 10-12 reps, 1 set of 5 reps
Clean Clean

3

Pullups (underhanded grip)

1 set to failure
Pullups Pullups

4

Medicine Ball Slam

1 set to failure
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

5
TRX Inverted Lateral Rows TRX Inverted Lateral Rows

6

One-Arm Dumbbell Row

1 set of 5-12 reps (to failure)
One-Arm Dumbbell Row One-Arm Dumbbell Row

7

Dumbbell Bicep Curl

1 set to failure
Dumbbell Bicep Curl Dumbbell Bicep Curl

Abs Cycle: Repeat cycle 3 times, rest 90 seconds
8

Seated Barbell Twist

1 set to failure
Seated Barbell Twist Seated Barbell Twist

9

Stir the pot

1 set to failure
Hanging Leg Raise Hanging Leg Raise

10

Hanging Leg Raise

1 set to failure
Hanging Leg Raise Hanging Leg Raise


Exercise Tips

High Pull: An Olympic lift that works your traps but is an overall intense exercise to get the blood flowing. Explode on the way up.

Pull-ups: Use Weight Assisted Machine or do Pulldowns if you are not strong enough for Pull-ups. Use an underhand grip and explode up, slow on the way down. This works both back and biceps so I see little need for Arm Curls.

TRX Inverted Lateral Rows: Go slightly wider than shoulder length on the TRX Inverted Lateral Rows with Overhand Grip. If there is no TRX, use a Smith Machine and pull yourself up with your legs positioned on a Stability Ball or Bench.

Stir The Pot: You do this by positioning your forearms on a stability ball and extending your body up into the plank position, where your back is straight. Keep your abdominals flexed and the rest of your body stationary while using your arms to move the stability ball in a circular motion. You should look like you are stirring a pot.

Leg Raises: Bend your knees if you're not strong enough to keep your legs straight. Do this on a pull up bar and it provides a nice stretch for your back at the end of workout.

Day 3: Upper body presses
Cardio
1

Tabata on Stationary Bicycling

20 seconds on, 10 seconds off. Repeat 8 times
Bicycling, Stationary Bicycling, Stationary

Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds
2

One-Arm Kettlebell Push Press

1 warm up set 10-12 reps, 1 set of 5-8 reps
One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press

3
Dumbbell Bench Press Dumbbell Bench Press

4

Side Lateral Raise

1 set to failure
Side Lateral Raise Side Lateral Raise

5
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

6

Pushups

1 set to failure
Pushups Pushups

7

Bench Dips

1 set to failure
Bench Dips Bench Dips

8

Dips - Triceps Version

1 set to failure
Dips - Triceps Version Dips - Triceps Version


Exercise Tips

Standing Push Press: You should do this relatively heavy so that you reach failure at approximately 5-8 reps. Only do one Clean, then explode up with Push Presses, resist on the negative to failure.

Dumbbell Chest Press Drop Set: Start with heavy weight then drop immediately to a lighter weight, then do one final drop. On the final drop only use one dumbbell each side with other hand to your temple to stabilize. Start with your dominant hand then switch to weaker arm. Only do this cycle once.

Day 4: Recovery

Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

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