“If I don’t work out for a day, it’s like I didn’t brush my teeth”.
With a 6-foot-4, 270 lb herculian frame and a repertoire of powerful maneuvers, Lex Luger (Lawrence Pfohl) deserved to be called “The Total Package.” Luger not only possesed one of the most impressive physiques in sports history but the former NFL player also had freakish athletics which put him head and shoulders above the rest. You don’t become a not one, not two, but THREE time WWE United States Champion, holding the belt for a record breaking 523 days, without a some serious lifts and a lot of know how. Luger lets us in on some of his knowledge, but more importantly, his philosophy.
“Do you work out with a precision scope or a shot gun? I always target my workouts with a scope…It’s very task specific.”
-Lex Luger
Focus. If you ask Lex Luger for one defining characteristic that has lead to his success – he will tell you plainly that it’s his laser-like focus. Whether he’s applying the “torture rack” in the ring, or hitting it hard on chest day, the man is a tactician. Surgically slicing up his workouts into small concise sets, “I hit the muscle from every angle” he says.
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Each day, he targets a different muscle group for up to 45 minutes: chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday and arms on Friday. He’ll alternate between biceps and triceps for nine sets. Four out of the five weekdays, he follows weights with 30-45 minutes of cardio. He does however skip cardio on leg days, and with good reason, “I’m breaking down muscle tissue in the legs. To pound them into further oblivion doesn’t make sense.”
As a daily warm-up, he alternates between a 10-minute abdominal or calve routine, careful never to stretch a cold muscle. Saturday and Sunday, he concentrates specifically on cardio: about one hour each day. While dedication and hard work has definitely helped him realize his potential – he admits that genetics also plays a role. While unfortunately we can’t all be a Lex Luger, we can still steal his workout. So without much further adu we’ve got the meat and potatoes on this insane workout
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Lex Luger Workout Routine:
Day 1 – CHEST, 20min Cardio
Day 2 – BACK, 20min Cardio
Day 3 – LEGS
Day 4 – SHOULDERS, 20min Cardio
Day 5 – ARMS, 20min Cardio
Day 6 – 60min Cardio
Day 7 – 60min Cardio
Chest
Flat barbell bench presses
Incline barbell bench presses
Decline barbell bench presses
Flat dumbell flyes
Straight-arm dumbell pullovers
Cable crossovers
Back
Chin-ups to front
Chin-ups to back
T-bar rows
Low pulley rows
Bent-arm dumbell pullovers
Standing barbell shrugs
Legs
Hack squat
Leg presses
Leg extensions
Leg curls
Stiff-legged deadlifts
Walking lunges
Shoulders
Seated barbell press to front
Seated barbell press to back
Front dumbell laterals
Side dumbell laterals
One-arm side cable laterals
Rear cable laterals
Arms
Standing barbell curls (225×10, strict)
Incline dumbell curls
Cable concentration curls
Rope pushdowns
Lying cambered-bar extensions
Seated dumbell extensions
That covers the complete Lex Luger workout. Let us know if you recommend any of these lifts, or better yet, know any alternatives. Hit us up on Facebook or Twitter. Stay pumped.