Military members have to be so well trained that when the pressure is on, they don't have to think about how their bodies will react. Instinct becomes their greatest ally.

Now that Carl Roberts is ex-military, he has a new concept of training. Rather than preparing for combat and carrying heavy loads of equipment, he trains for physique aesthetics and general fitness. He has packed on nearly 50 pounds since he joined the Marine Corps. Which raises a question: How big can this man get?



When Carl Roberts was 18 years old, he barely weighed 100 pounds. Still he had the stones to follow Arnold Schwarzenegger's training plans, though. Of course Carl, was but a sapling off the Austrian Oak, slowly building mass. He did it by changing course and lifting for his own goals, not someone else's. Not even Arnold's.

"Everyone's body is different, so what will work for me will not work for another person," Carl says. "I keep a log of everything I do in the gym, as well as of how I feel the day after each workout. If I felt good about a workout then I keep it in the mix. If I don't, then I just toss it out. Get a feel for what works for you."

To know what will work for you, try new things, Carl says. Until you start trying a few different regimens, rep ranges, set changes and weight increases you won't know much about your changing body.

"When I first started I would do basic bodybuilding routines: bench press/incline/decline, etc.," Roberts says. "Over time, I started incorporating more resistance. I'd use resistance bands on my bench press or throw in more supersets, dropsets, or negatives. I don't like to do the same thing every day and every week, so I keep changing. I'll even do CrossFit one day to keep constant change.

"I do free weights, barbell squats, bench presses, military presses, and deadlifts," Roberts says. "Sometimes I use machines. I keep it as basic bodybuilding style weight training. Then, on Saturdays I'll do high-intensity training, CrossFit, stuff like that."

The regimen Carl lists below is a 3-day split. He works his entire body in just three days, working abs all three days. All his prescribed cardio comes in the morning, in as little as 15 minutes each day. He will wait up to four hours after cardio to begin a weightlifting session. Yes, you need rest after cardio, especially on leg days. He'll rest completely every fourth day. That means no gym, no cardio, no jump rope in the driveway. It's strictly rest.

Strength Of The Day

Day 1: 1100 - Chest/Shoulder/Triceps
1
Superset
Barbell Incline Bench Press Medium-Grip
4 sets, 8-10 reps (heavy sets)
One-Arm Incline Lateral Raise
4 sets, 15-20 reps
2
Superset
Dumbbell Bench Press
4 sets, 10-15 reps
Standing Dumbbell Upright Row
4 sets, 10-15 reps
3
Superset
Bent-Arm Dumbbell Pullover
4 sets, 10-15 reps
Seated Barbell Military Press
4 sets, 10-15 reps
4
Superset
Dumbbell Flyes
4 sets, 20-25 reps
Arnold Dumbbell Press
4 sets, 10-15 reps
5
Superset
Reverse Flyes
4 sets, 15-20 reps
Triceps Pushdown
4 sets, 10-15 reps
6
Superset
Reverse Grip Triceps Pushdown
3 sets, 10-15 reps
Tricep Dumbbell Kickback
Cable Kickbacks (shown with dumbbell)
3 sets, 10-15 reps
7
Standing Calf Raises
5 sets, 20 reps
Day 2: 1100 - Back/Biceps/Abs
1
Superset
Weighted Chin-Up
4 sets to failure
4 sets, to failure
Hanging Leg Raise
4 sets, 15-20 reps
2
Superset
Close-Grip Front Lat Pulldown
4 sets, 10-15 reps
Cable Crunch
4 sets, 20-30 reps
3
Superset
Bent-Over Barbell Row
4 sets, 10-15 reps
Standing Cable Wood Chop
4 sets, 20 reps
4
Superset
Seated Cable Rows
V-Grip Low Cable Row
4 sets, 10-15 reps
V-Up
Dumbbell V-Ups
4 sets, 20-25 reps
5
Superset
Barbell Curl
3 sets, 10-15 reps
Hammer Curls
3 sets, 10-15 reps
6
Superset
Alternate Incline Dumbbell Curl
4 sets, 10-15 reps
Concentration Curls
4 sets, 10-15 reps
7
Stairmaster
15 minutes HIIT
1 set, 15 mins
Day 3: 1100 - Legs/Calves
1
Superset
Barbell Squat
5 sets, 8-10 reps (heavy sets)
Stiff-Legged Barbell Deadlift
5 sets, 10-15 reps
2
Superset
Leg Press
5 sets, 10-15 reps
Calf Press
5 sets, 15-20 reps
3
Superset
Hack Squat
5 sets, 15-20 reps
Donkey Calf Raises
5 sets, 15-20 reps
4
Triset
Seated Leg Curl
4 sets, 15-20 reps
Leg Extensions
4 sets, 15-20 reps
Seated Calf Raise
4 sets, 15-20 reps
Day 4: Rest or Cardio
Rest or cardio, depending on my recovery
1
Jogging-Treadmill
30 minutes HIIT
1 set, 30 mins
Day 5: 1100 - Chest/Shoulders/Triceps
1
Superset
Butterfly
Machine Flyes
4 sets, 15-20 reps
Standing Military Press
4 sets, 8-10 reps
2
Superset
Barbell Bench Press - Medium Grip
4 sets, 10-15 reps
Side Lateral Raise
4 sets, 15-20 reps
3
Superset
Incline Dumbbell Press
4 sets, 10-15 reps
Cable Rope Rear-Delt Rows
Standing High-Pulley Cable Row
4 sets, 15-20 reps
4
Superset
Leverage Decline Chest Press
4 sets, 10-15 reps
Dumbbell Shrug
4 sets, 20-30 reps
5
Superset
Seated Dumbbell Press
4 sets, 10-15 reps
Bench Dips
4 sets, 15-20 reps
6
Superset
Lying Triceps Press
Skullcrushers
3 sets, 10-15 reps
Standing Dumbbell Triceps Extension
3 sets, 15-20 reps
7
Seated Calf Raise
5 sets, 20-30 reps
Day 6: 1100 - Back/Biceps/Abs
1
Superset
T-Bar Row
4 sets, 8-10 reps
Captain's Chair Leg Raise
4 sets, 20-25 reps
2
Superset
Wide-Grip Lat Pulldown
4 sets, 10-15 reps
Sit-Up
Negative Sit-Ups
4 sets, 10-15 reps (negative reps)
3
Superset
Seated One-arm Cable Pulley Rows
Standing Cable Lawn Mower Pulls (shown seated)
4 sets, 10-15 reps
Flat Bench Lying Leg Raise
Rocky IV Sit-Ups or Dragon Flags; https://www.youtube.com/watch?v=mlmvp1L8X0c
4 sets, 20-25 reps
4
Superset
Pullups
4 sets to failure
4 sets, to failure (to failure)
Russian Twist
Weighted Russian Twist
4 sets, 20-25 reps
5
Superset
Preacher Curl
3 sets, 10-15 reps
Alternating Dumbbell Curl
3 sets, 10-15 reps
6
Superset
Lying Supine Dumbbell Curl
4 sets, 10-15 reps
Standing One-Arm Cable Curl
3 sets, 10-15 reps
7
Step Mill
or Jacob's Ladder
1 set, 15 mins
Day 7: 1400 - Legs/Calves
1
Romanian Deadlift
5 sets, 8-15 reps (heavy sets)
2
Superset
Front Barbell Squat
5 sets, 10-15 reps
Standing Calf Raises
5 sets, 20-30 reps
3
Superset
Lying Machine Squat
5 sets, 10-15 reps
Single-Leg Standing Dumbbell Calf Raise
5 sets, 20-30 reps
4
Triset
Standing Leg Curl
4 sets, 15-20 reps
Single-Leg Leg Extension
4 sets, 15-20 reps
Donkey Calf Raises
4 sets, 20-30 reps

Carl Roberts Fitness 360 Main Page

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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