Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent. Now, if you are like most and the reason y... more

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent.

Now, if you are like most and the reason you are training for karate is so that you can dominate your opponents, then this is the perfect karate workout routine for you.

Recovery is Key

There are two full-body workouts in this karate routine that are to be completed three times a week. This means that one week you will perform one workout twice, then the next week simply perform the other one twice. Give yourself at least one day between workouts, this is a must.

Your body gets stronger when it is recovering, not when you are working out. Each karate workout is made up of mostly compound exercises that will spur muscle growth and build strength. This plan focuses highly on building a strong foundation in your legs and building a strong core, both of which are a necessity for karate.

Build Strength, Not Size

The rep range for this karate workout routine is eight reps for the compound movements and much higher for abdominal exercises.

The reason for the lower rep on the compound movements is because we are focusing on building strength, not volume or getting ripped. That is not to say you won't get bigger or more ripped, but it is merely a side effect, not the main goal. Be sure to eat a lot of quality calories, drink lots of water, and get plenty of sleep. Start following this plan and soon your opponents will be the ones waving the white flag!

Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings
Karate Workout Plan

Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent. Now, if you are like most and the reason y... more

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent.

Now, if you are like most and the reason you are training for karate is so that you can dominate your opponents, then this is the perfect karate workout routine for you.

Recovery is Key

There are two full-body workouts in this karate routine that are to be completed three times a week. This means that one week you will perform one workout twice, then the next week simply perform the other one twice. Give yourself at least one day between workouts, this is a must.

Your body gets stronger when it is recovering, not when you are working out. Each karate workout is made up of mostly compound exercises that will spur muscle growth and build strength. This plan focuses highly on building a strong foundation in your legs and building a strong core, both of which are a necessity for karate.

Build Strength, Not Size

The rep range for this karate workout routine is eight reps for the compound movements and much higher for abdominal exercises.

The reason for the lower rep on the compound movements is because we are focusing on building strength, not volume or getting ripped. That is not to say you won't get bigger or more ripped, but it is merely a side effect, not the main goal. Be sure to eat a lot of quality calories, drink lots of water, and get plenty of sleep. Start following this plan and soon your opponents will be the ones waving the white flag!

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • Exercise Mat
  • Chin-Up Bar
  • Roman Chair
  • Weight Plates
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Abs / Expert
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Abs / Beginner
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Favicon 194x194
Abs / Intermediate
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
2 sets, 40 reps, 01:00 rest
2 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Expert
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Expert
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Abs / Expert
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Triceps secondary Obliques secondary Hip flexors secondary Middle back secondary Forearms secondary Traps secondary Calves secondary Lower back secondary Glutes secondary Neck secondary Chest primary Abs primary Lats primary Biceps primary Hamstrings primary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Biceps / Expert
2 sets, 21 reps, 01:00 rest
2 -- --:--:-- 21 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Abs / Intermediate
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • Exercise Mat
  • Chin-Up Bar
  • Roman Chair
  • Weight Plates
Show All

17 people started this plan

No Reviews yet.

Karate Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Incline Bench
  • Exercise Mat
  • Chin-Up Bar
  • Roman Chair
  • Weight Plates
Show All

17 people started this plan