Herschel Walker Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings

Workout Summary

For those who wish to excel at MMA, following a workout routine specifically designed for the sport is highly advisable. One routine that can be particularly beneficial for optimally preparing the body for MMA is Herschel Walker's workout . Herschel Walker is an incredibly successful MMA fighter ... more

For those who wish to excel at MMA, following a workout routine specifically designed for the sport is highly advisable. One routine that can be particularly beneficial for optimally preparing the body for MMA is Herschel Walker's workout . Herschel Walker is an incredibly successful MMA fighter whose training can immensely improve your ability to compete at the sport.

No Equipment Required


One aspect of the Herschel Walker exercise routine that is very interesting is the fact that it relies solely on bodyweight exercises and does not require any equipment. This is highly advantageous for those who do not have access to a gym with exercise equipment, as the entire Herschel Walker training can be performed at home with only your body.

Use Your Own Body Weight


Due to the fact that the Herschel Walker training routine involves only bodyweight exercises, each exercise is performed with small amounts of weight for a large amount of repetitions with little to no rest between exercises. This is very effective for improving conditioning and can greatly benefit those who run out of breath very early during MMA fights.

Get in Done in Little Time


Along with being very effective for improving conditioning, another major advantage of this Herschel Walker workout program is that it is very time efficient. When performing the workout routine, Walker does not perform the entire program at once. Instead, he breaks it up into separate segments that are each performed throughout the course of the day. Consequently, this is very favorable for those whose time constraints favor performing many smaller workouts throughout the day rather than one very big one.

Use Proper Form


Another factor that must be kept in mind when performing the Herschel Walker exercises is that using proper form on each of the exercises is essential. When performing very large amounts of repetitions, it is common for people to “cheat” during the last portion of a set and use form that is less difficult and therefore, less effective.

Don't Cheap


For example, it would be very common for most people who perform the Herschel Walker workout routine to attempt to cheat during the Herschel Walker pushups. In order to get the most out of the workout, however, it is essential to perform them correctly. When performing pushups during the Herschel Walker workouts, always keep a straight back that does not round upward or sag downward, be sure to face your head downward towards the floor, and lower yourself all the way down until your chest touches the ground.

Can be Altered For Injuries


Although this intense calisthenics workout calls for a large amount of jump-roping, this may be one aspect that those who suffer from leg related problems may wish to avoid. Excessive amounts of jump-roping can force a large amount of impact on the leg and be painful for those with knee problems or similar issues.

Sculpt Your Body


Though the Herschel Walker workout regimen may be too strenuous for some, those who do put forth the effort to follow the program consistently will find that their body is significantly more capable of handling the difficult demands of competing in MMA. Start following this Herschel Walker Workout plan today!

Herschel Walker Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings
Herschel Walker Workout Plan

Herschel Walker Workout Plan

4 Weeks / 1 Days per Week / Expert

3 ratings

Workout Summary

For those who wish to excel at MMA, following a workout routine specifically designed for the sport is highly advisable. One routine that can be particularly beneficial for optimally preparing the body for MMA is Herschel Walker's workout . Herschel Walker is an incredibly successful MMA fighter ... more

For those who wish to excel at MMA, following a workout routine specifically designed for the sport is highly advisable. One routine that can be particularly beneficial for optimally preparing the body for MMA is Herschel Walker's workout . Herschel Walker is an incredibly successful MMA fighter whose training can immensely improve your ability to compete at the sport.

No Equipment Required


One aspect of the Herschel Walker exercise routine that is very interesting is the fact that it relies solely on bodyweight exercises and does not require any equipment. This is highly advantageous for those who do not have access to a gym with exercise equipment, as the entire Herschel Walker training can be performed at home with only your body.

Use Your Own Body Weight


Due to the fact that the Herschel Walker training routine involves only bodyweight exercises, each exercise is performed with small amounts of weight for a large amount of repetitions with little to no rest between exercises. This is very effective for improving conditioning and can greatly benefit those who run out of breath very early during MMA fights.

Get in Done in Little Time


Along with being very effective for improving conditioning, another major advantage of this Herschel Walker workout program is that it is very time efficient. When performing the workout routine, Walker does not perform the entire program at once. Instead, he breaks it up into separate segments that are each performed throughout the course of the day. Consequently, this is very favorable for those whose time constraints favor performing many smaller workouts throughout the day rather than one very big one.

Use Proper Form


Another factor that must be kept in mind when performing the Herschel Walker exercises is that using proper form on each of the exercises is essential. When performing very large amounts of repetitions, it is common for people to “cheat” during the last portion of a set and use form that is less difficult and therefore, less effective.

Don't Cheap


For example, it would be very common for most people who perform the Herschel Walker workout routine to attempt to cheat during the Herschel Walker pushups. In order to get the most out of the workout, however, it is essential to perform them correctly. When performing pushups during the Herschel Walker workouts, always keep a straight back that does not round upward or sag downward, be sure to face your head downward towards the floor, and lower yourself all the way down until your chest touches the ground.

Can be Altered For Injuries


Although this intense calisthenics workout calls for a large amount of jump-roping, this may be one aspect that those who suffer from leg related problems may wish to avoid. Excessive amounts of jump-roping can force a large amount of impact on the leg and be painful for those with knee problems or similar issues.

Sculpt Your Body


Though the Herschel Walker workout regimen may be too strenuous for some, those who do put forth the effort to follow the program consistently will find that their body is significantly more capable of handling the difficult demands of competing in MMA. Start following this Herschel Walker Workout plan today!

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Jump Rope
  • Chin-Up Bar
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Abs / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Lats / Intermediate
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Quads / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:01:00
-- -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before starting this intense calisthenics workout, realize that Herschel Walker is a freak of nature (in a good way) and that most people cannot do this workout. Herschel Walker does this workout pretty much everyday. He does not use weights he only uses body weight exercises. This Herschel Walker fitness workout is not done all at one time. Walker wakes up at 5 am and does part of the workout and then finishes the rest of it throughout the day.

The Jump roping can be done all at one time and this is just part of the conditioning that Herschel Walker does. He also is an MMA fighter so he spends a lot of time training in the ring. The jump roping should be done all in a row with as few breaks as possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Groin secondary Hip flexors secondary Middle back secondary Quads primary Abs primary Calves primary Lats primary Chest primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Abs / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Lats / Intermediate
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Quads / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Calves / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:01:00
-- -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before starting this intense calisthenics workout, realize that Herschel Walker is a freak of nature (in a good way) and that most people cannot do this workout. Herschel Walker does this workout pretty much everyday. He does not use weights he only uses body weight exercises. This Herschel Walker fitness workout is not done all at one time. Walker wakes up at 5 am and does part of the workout and then finishes the rest of it throughout the day.

The Jump roping can be done all at one time and this is just part of the conditioning that Herschel Walker does. He also is an MMA fighter so he spends a lot of time training in the ring. The jump roping should be done all in a row with as few breaks as possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Groin secondary Hip flexors secondary Middle back secondary Quads primary Abs primary Calves primary Lats primary Chest primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Abs / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Lats / Intermediate
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Quads / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before starting this intense calisthenics workout, realize that Herschel Walker is a freak of nature (in a good way) and that most people cannot do this workout. Herschel Walker does this workout pretty much everyday. He does not use weights he only uses body weight exercises. This Herschel Walker fitness workout is not done all at one time. Walker wakes up at 5 am and does part of the workout and then finishes the rest of it throughout the day.

The Jump roping can be done all at one time and this is just part of the conditioning that Herschel Walker does. He also is an MMA fighter so he spends a lot of time training in the ring. The jump roping should be done all in a row with as few breaks as possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Groin secondary Hip flexors secondary Middle back secondary Quads primary Abs primary Calves primary Lats primary Chest primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Abs / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Lats / Intermediate
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Quads / Beginner
1 sets, 1000 reps, 01:00 rest
1 -- --:--:-- 1000 -- 01:00
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
00:02:00
-- -- 00:02:00 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before starting this intense calisthenics workout, realize that Herschel Walker is a freak of nature (in a good way) and that most people cannot do this workout. Herschel Walker does this workout pretty much everyday. He does not use weights he only uses body weight exercises. This Herschel Walker fitness workout is not done all at one time. Walker wakes up at 5 am and does part of the workout and then finishes the rest of it throughout the day.

The Jump roping can be done all at one time and this is just part of the conditioning that Herschel Walker does. He also is an MMA fighter so he spends a lot of time training in the ring. The jump roping should be done all in a row with as few breaks as possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Groin secondary Hip flexors secondary Middle back secondary Quads primary Abs primary Calves primary Lats primary Chest primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Jump Rope
  • Chin-Up Bar

66 people started this plan

3 Reviews

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    Jack
    almost 4 years ago
    #

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    Aaron McNeil
    almost 4 years ago
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    Douglas Martin Peterson
    almost 4 years ago
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    10

Herschel Walker Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Jump Rope
  • Chin-Up Bar

66 people started this plan