6 Day Split: Twelve Olympians

[Scorpion King]

Recently I took it upon myself to create a routine that was more than just building bigger muscles and getting stronger. A routine that built functional real-world applicable strength, explosiveness, agility, speed, flexibility, endurance, and more. Essentially I wanted something that would turn someone into Batman. 6 days, 2 sessions a day with a prime focus on each, and all based around each of the Twelve Olympians, the ruling council of gods from Greek mythology. If you decide to give it a try, pace yourself.

Monday: Zeus and Hera – Upper Body and Power Yoga
Tuesday: Apollo and Aphrodite – Lower Body and Flexibility
Wednesday: Dionysus and Hermes – Core and HIIT
Thursday: Poseidon and Athena – Explosiveness and Agility
Friday: Ares and Demeter – Full Body and Yoga Flow
Saturday: Artemis and Hephaestus – Endurance Cardio and Corrective
Sunday: Rest

ZEUS – UPPER BODY STRENGTH
-Barbell Bench Press (3 x 8, 6, 4)
-Chest Supported Row (3 x 8, 6, 4)
-Dumbbell Clean and Press (2 x 5)
-TRI-SET: Hand Release Push-ups + Pause Inverted Rows + Dumbbell Lateral Raises (2 x 10)
-SUPER SET: Dumbbell Skull Crusher + Dumbbell Curl (2 x 10)
-Face-pull 60 seconds AMRAP

HERA – POWER YOGA
-10 deep breaths each exercise, repeat twice
-Warrior stance
-L-Sit
-Crow Pose
-Cobra pose
-Downward dog
-Bird dog
-Dead bug
-Hollow hold

APOLLO – LOWER BODY STRENGTH
-Barbell Squat (3 x 8, 6, 4)
-Barbell Glute Bridge (3 x 8, 6, 4)
-Dumbbell Lunges (2 x 5 per side)
-TRI-SET: Goblet Squat + Side Lunges + Pull-Through (2 x 10)
-SUPER SET: Cossack Squat + Kettlebell Swing (2 x 10)
-Banded Adduction Ladder 60 seconds AMRAP
-Single Calf Raises (2 x til failure)

APHRODITE – FLEXIBILITY
-10 Splits Push-ups
-10 90/90 Stretch
-10 Table Twists
-10 Inchworms
-Side Split hold to failure
-Dead Hang to failure

DIONYSUS – CORE STRENGTH
-Landmine 180 (3 x 8, 6, 4 per side)
-Pallof Press (3 x 8, 6, 4 per side)
-Dragon Flag (2 x 5 or to failure)
-TRI-SET: Toes-to-Bar + Levitation Crunches + Low Oblique Twists (2 x Failure each)
-SUPER SET: TRX Fall-outs + Ab Wheel (2 x Failure each)
-Superman 60 seconds AMRAP

HERMES – HIIT
-10 minute HIIT set; 20 seconds each exercise, 10 seconds rest between
-High Knees
-Straight Punches
-Long Leg Marches
-Renegade Rows
-Thread-the-Needle Plank
-Rowing Machine 5 minute TABATA, 30 seconds on/10 seconds off

POSEIDON – EXPLOSIVENESS
-Long Box Jumps (2 x 60 seconds AMRAP)
-Sledgehammer Swings (2 x 60 seconds AMRAP)
-SUPER SET: Battle Ropes + Shadow Boxing (2 x 30 seconds each AMRAP)
-SUPER SET: Sled/Car Push + Sprints (2 x 50 yards each)

ATHENA – AGILITY
-Agility Ladder 10 minutes
-Football Shuffle
-Forward and backward crab walk
-Single Hops
-Bear Crawls (3 x 60 seconds AMRAP)
-Handstands (2 x to failure)

ARES – FULL BODY STRENGTH
-Trap Bar Deadlift (3 x 8, 6, 4)
-Kettlebell Snatches (3 x 8, 6, 4 per side)
-Turkish Get-ups (2 x 5)
-TRI-SET: Chest Dips + Pull-ups + Bulgarian Split Squats (2 x Failure each)
-SUPER SET: Dumbbell Romanian Deadlift + Dumbbell High Pull (2 x 10)
-Rotational Medicine Ball Throws 60 seconds AMRAP
-Farmer’s Carry 60 seconds AMRAP

DEMETER – YOGA FLOW
https://darebee.com/workouts/body-flow-workout.html

ARTEMIS – ENDURANCE CARDIO
-Pick from the following and do for 1 hour with as few pauses as possible
-Distance/Trail Running
-Bouldering/Rock Climbing
-Rope Climbing
-Suicides/Gassers
-Swimming
-Hiking
-Heavy Bag/Sparring

HEPHAESTUS – CORRECTIVE
-Bridge + Reach (1 x 10 per side)
-Rolling Crucifix (1 x 10 per side)
-Banded Adduction Ladder (1 x 5 per side)
-SUPER SET: Deep Squat Hold + Hip Dips (1 x 30 seconds each side)
-SUPER SET: Band Pull-Aparts + Angels and Devils (1 x 15)
-Dead Hang (1 x Failure)