Shane Raymond is an athlete and soldier, and his training is military-grade. Follow his intense training regimen and see if you have the strength to survive. You'll have to give the workouts everything you've got, or we guarantee you'll get whipped.

Shane's Training Philosophy

"As a bodybuilder, I don't look at training as just bodybuilding exercises," Shane says. "I incorporate many training methods such as powerlifting, high-volume training, and pre-exhaust on a weekly rotational basis.



"Each week of my training is different and I believe you need a variety of different training methods to build an all-round, thick, dense physique." Shane typically follows a two-days-on, one-day-off training split.

Day 1: Chest/Biceps
1
Incline Dumbbell Flyes
1 set, to failure (about 25 reps)
3 sets, 10, 8, 6 reps (2 triple dropsets)
2
Incline Dumbbell Press
3 sets, 6-10 reps
3
Cable Crossover
1 set, to failure (about 25 reps)
3 sets, 10, 8, 6 reps (2 triple dropsets)
4
Dumbbell Bench Press
3 sets, 6-10 reps
5
Weighted Bench Dip
3 sets, 8-12 reps
6
Seated Dumbbell Curl
1 set, to failure (about the 25 reps)
3 sets, 10, 8, 6 reps (2 triple dropsets)
7
EZ-Bar Curl
3 sets, 8-12 reps
8
Hammer Curls
3 sets, 8-12 reps
Day 2: Quads/Hamstrings/Calves
1
Barbell Squat
3 sets, 10-15 reps
2
Leg Press
3 sets, 10-15 reps
3
Leg Extensions
3 sets, 15 reps
4
Lying Leg Curls
3 sets, 10-15 reps
5
Stiff-Legged Barbell Deadlift
3 sets, 10-15 reps
6
Superset
3 sets
Thigh Adductor
3 sets, 20 reps
Thigh Abductor
3 sets, 20 reps
7
Standing Calf Raises
4 sets, 15-20 reps
8
Calf Press
4 sets, 15-20 reps

Day 3: Rest

Day 4: Shoulders/Abs
1
Cable Crunch
4 sets, 20 reps
2
Hanging Leg Raise
4 sets, 10-15 reps
3
Standing Barbell Press Behind Neck
3 sets, 6-10 reps
4
Standing Military Press
3 sets, 6-10 reps
5
Side Lateral Raise
3 sets, 8-12 reps
6
Seated Bent-Over Rear Delt Raise
3 sets, 6-10 reps
7
Upright Barbell Row
3 sets, 6-10 reps
8
Barbell Shrug
3 sets, 10 reps (squeeze each rep at the top of the contraction)
Day 5: Back/Triceps
1
Barbell Deadlift
or other compound back exercises.
10 sets, 10 reps (with 70 percent 1RM)
2
Standing Overhead Barbell Triceps Extension
or other triceps exercise.
6 sets, 15 reps

[ Shane Raymond's Fitness Programs ]

About the Author

Dustin Lapray

Dustin Lapray

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

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