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Vampire Hunter Training Guide

Vampire Hunter Training Guide: Wooden Stake & Garlic Not Required

Average: 4.8 (6 votes)
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To track and catch a vampire you will need superior strength, speed and coordination. It's time to build serious muscle, scorch fat and prepare for the hunt!

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
4
Equipment Required:
Bands, Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:

Workout Description

What would it take to track down a fast, agile, strong creature such as a vampire?

Would it take a lot of the same traits and then some? Would you need strength, speed, stamina and as little extra baggage as possible to contend?

Could training this way also produce a pretty badass physique in the meantime replete with a classic V-taper, defined abs and a well-muscled, lean frame? I think we both know all the answers.

Training doesn’t have to be the same ole boring cadence of: do a set, rest, do a set, rest, etc. You can still build some serious muscle and scorch body fat with a fast-paced weight training and cardio plan while keeping things interesting and entertaining at the same time.

Halloween is upon us and the following is based on what would be required if you were be on the hunt for vampires, werewolves or any other creature of the night fast and stealthy enough to hunt you down as well. But I must warn you, vampire hunter training is significantly challenging both physically and mentally. So be ready to give your dedication, attention and discipline to the road ahead and happy hunting!

Now, let’s make a quick list of requirements of what is needed for this type of training. Of course we must remember; our goal here is to be a functionally fit, strong vampire hunter that (well, let’s be honest) will look pretty damn good as a side effect.

The program must focus on not only building muscle and strength, but also functionality and practicality. Building a functional body translates well to the real world for day-to-day (or night-to-night) tasks. The end result will be a body that not only looks good, but also operates well. But don’t worry; you will add some appreciable muscle in the meantime.

Sticking to the functional and practical theme, the program must utilize free weights and other mobile pieces of equipment to mimic real-world movement. This is a machine-free routine that uses dumbbells, barbells, bands, benches and racks to challenge your balance and the smaller ancillary muscles surrounding joints to build a solid, stable foundation. This can be accomplished in any gym or a well-stocked home gym.

You will be putting into practice a principle called training density. This is, simply, doing more work in either the same amount or less time. You will use shortened rest periods, supersets and time-efficient High-Intensity Interval Training (HIIT). These tactics will not only help you get to your goal faster but will also motivate you to complete each workout within a realistic period of time (normally 45 minutes). This can fit easily into anyone’s daily schedule.

With training density comes training intensity. Nothing will be half-assed. Since time is of importance for most people these days (and who has the time when there are vampires to hunt) this program demands a genuine, intense effort by you each and every workout. Take each working set to muscular failure (when you are capable of no more reps with good form and technique).

Lastly, the program will be full of variation not only to curtail boredom and sustain motivation, but also to keep the body off guard - this will present you with somewhat of a new challenge each week. Different joint angles, rep ranges, equipment and other intensity techniques will ensure a good, balanced program keeping you on your toes for whatever or whoever comes your way!

The Vampire Hunter Program

Below is the program to turn you into a lean, mean hunting machine. But first, here are a few notes to get you familiar with what you are about to embark on.

Perform each training day once per week. This can be set up however it fits your personal schedule the best. This can be Monday, Tuesday, Thursday and Friday with Wednesdays and the weekends off or if your work week is mostly way too busy to fit multiple sessions in, you can go with Tuesday, Thursday, Saturday and Sunday with Monday, Wednesday and Friday off. If time is still a struggle, go with at least three days per week rotating the fourth day to the next week and then start over with day one again.

Supersets are performed with no rest between sets. After each superset or straight set, rest only 45 seconds to one minute. Pace is name of the game, so the less rest taken, the more fat burned. Keep a watch on you or keep an eye on the gym clock – you will be very surprised at how little rest you will get. If this is a struggle at first, don’t worry, push yourself and you will consistently get better at recovering in shorter periods of time.

For HIIT gradually decrease your ratio of high intensity work and low intensity work. Start with 30 seconds at a high intensity and two minutes of low intensity and keep alternating. For each week following, reduce the low intensity time (but keep the overall HIIT training duration the same). For example, each week would look like this (high intensity/low intensity respectfully):

  • Week 1 – 30 sec/120 sec
  • Week 2 – 30/90
  • Week 3 – 30/60
  • Week 4 – 30/45
  • Week 5 – 30/30
  • Week 6 – 30/15.

Each session should last around 45 minutes. Keep tabs on your rest time and this shouldn’t be hard to accomplish.

Perform the entire program over a six week span. After you complete all six weeks either switch to another program, take a few days off or lower your intensity or (if you are motivated enough for another hunt) start the program all over again – only this time you will be stronger and leaner so be sure to adjust all of your weights accordingly. Happy hunting!

Day 1
Full Body Workout + Cardio
Exercise Sets Reps
Superset (Perform 2 warm up sets - 15-20 reps)    
Flat Bench Dumbbell Fly 3 10-15
Cross-Bench Pull-Over 3 10-15
Incline Dumbbell Press 3 10-15
     
Superset     
Medium to Wide-Grip Pull-Up 3 8-12
Standing Shoulder Press 3 8-12
     
Superset (Perform 2 warm up sets - 15-20 reps)    
Barbell Front Squat 3 5-8
Dumbbell Reverse Lunge 3 5-8
     
Superset     
Hanging Leg Raise 3 15-20
3-Way Sit-Up 3 15-20
     
Planks 3 20-30 seconds
Cardio: HIIT training with your choice of type    
Day 2
Full Body Workout + Cardio
Exercise Sets Reps
Superset (Perform 2 warm up sets - 15-20 reps)    
Close-Grip Barbell Curl 3 10-15
Feet-Elevated Close-Grip Triceps Push-Up 3 10-15
     
Superset (Perform 1 warm up sets - 15 reps)    
Standing Band Lateral 3 20
Bent-Over Band Lateral Raises 3 20
     
Superset (Perform 2 warm up sets - 15-20 reps)    
Romanian Deadlift 3 10-15
Single-Leg Calf Raise 3 10-15
     
Superset    
Floor Crunch 3 15-20
Bicycle Crunch 3 15-20
     
Cardio: Sprints. 3 minutes. 4-6 Sprints, 30 second sprints with two minute rest intervals    
Day 3
Full Body Workout + Cardio
Exercise Sets Reps
Superset (Perform 2 warm up sets - 15-20 reps)    
Flat Bench Dumbbell Press 3 8-12
Face Pull with Band 3 8-12
     
Superset     
Feet-Elevated Push-Up 3 10-15
Inverted Row 3 10-15
     
Superset (Perform 2 warm up sets - 15-20 reps)    
Box or Squat Jumps 3 15-20
Side Lunge 3 15-20
     
Superset     
Side Crunch 3 10-15
Bent-Knee Leg Raise 3 10-15
     
Cardio: HIIT training with your choice of type    
Day 4
Full Body Workout + Cardio
Exercise Sets Reps
Superset (Perform 2 warm up sets - 15-20 reps)    
Incline Dumbbell Curls 3 8-12
Parallel Bar Dips 3 8-12
     
Superset (Perform 2 warm up sets - 15-20 reps)    
Dumbbell Clean and Press 3 5-8
Barbell Deadlifts 3 5-8
     
Superset     
Forward Dumbbell Lunge 3 10-15
Farmer Walk with Dumbbells 3 10-15
     
Superset     
Reverse Crunch 3 15-20
3-Way Planks 3 15-20
     
Cardio: Sprints. 3 minutes. 4-6 Sprints, 30 second sprints with two minute rest intervals    

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    Average: 4.8 (6 votes)
  • About The Author
    Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor.
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Comments (7)

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KaylorMartel
Posted Sat, 10/26/2013 - 19:42

This looks to be such a great workout. I can't wait to try it. Brad, you're awesome, man.

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Brad
Posted Tue, 10/29/2013 - 12:12

Hi Kaylor,
Thank you so much! Let me know how you do.

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Kaylor
Posted Tue, 10/29/2013 - 16:52

I sure will, I am on the very last week of my second time around the superhero workout, and it did wonders!

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Mike
Posted Thu, 10/31/2013 - 09:43

Looks like a great workout! You don't list what to use for warmup sets. What should I be doing for those?

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patty
Posted Fri, 11/29/2013 - 02:22

Hey brad, I recently came off your insane bane training program, and I must say, it really kicked ass. I am now moving to this as I would like to lose fat and maintain the muscle i have gained from the the other program. I just want to say thank you for motivating me to actually do physical stuff!

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patty
Posted Fri, 11/29/2013 - 02:38

I should ask, would it be a bad idea to perform this workout one week, then the next week perform your insane bane training program. And continue to alternate between the two each week?

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Pat
Posted Sun, 05/25/2014 - 23:26

Hello, I am confused about the warm up as well. Could someone elaborate?
Thanks!

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