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Craig Capurso Fitness 360 - Training

TRAINING Getting Started Workout Programs 5x5 Training Celebrity Programs Core Training FST-7 German Volume Training High Intensity Training (HIT) HST Program Mass Gain Programs Military and Police Old School Bodybuilding Periodization PowerBuilding Powerlifting Pyramid Training

Craig Capurso Fitness 360 - Trainin

Craig Capurso isnt your typical bodybuilder, if there is such a thing. Craig has the smarts to train and eat at expert levels. Follow this training regimen to corner the market on fitness. by Dustin Lapray Feb 28, 2012

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Like so many athletes of the modern age, Craig Capurso reached a point in his life when could no longer play the sport of his youth. Craig was a football player. Now he is a fitness competing in the Physique Division of the IFBB.

The sport switch coincided with a training switch. No longer is he consumed by "Bigger, F Stronger," but instead he pursues fitness like a Brahma bull.

"I adapted a new style of heavy volume," Capurso said. "It's not so much bodybuilder more fitness-style. I'm doing little rest. I'm trying to push as much weight as I the gym randomly and be like, 'I'm doing 100 reps of this exercise.' How I get there, I don' know."

No 2-week stretch is safe from Craig's variable manipulation. It's 100 reps followed by sup followed by a day working the trade floor at the NYMEX.

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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Short Workouts Strongman Competition Top Workout Programs Training Splits Weider Principles Yoga Exercises Single Muscle Group Training Specific Skill Improvement Cardiovascular Workouts Stretching Guide Age and Gender Specific Plateau Busting Training Tips And Techniques Injuries And Recovery Health Conditions and Diseases Studies and Research Gym And Equipment Personal Training Tracking Progress Resources

"It's about being spontaneous, and it's about agility," Capurso said. "I'm always exerting m as much as I can. I'll worry about the next set when I have to worry about the

Craig Capurso's Fitness Program

Watch The Video - 12:35

Cardio isn't the devil, nor is it some altar for ritualistic sacrifice. Craig uses boxing techniques, which promote both heart health and power. "I'm a fitness guy; I'm going to be agile," Capurso said. "I will do jumps. I'll run around the do lunges. I will be training hard; you will see me sweat."

Craig's Training Philosophy

The gym is my second home. It is a place where a bad day can turn good. You may call it church or sanctuary. I go to throw around some weights and try to expand every muscle that working muscle group.

I have trained as an athlete under the principles of bigger, stronger, faster which has crea great base. I am able now to fine-tune those muscles and work on my weakness in order showcase a more aesthetic physique.

You have to build the foundation from the ground up. Legs are by far my biggest body par my favorite to train. Work all your muscle groups in order to be the complete package. No looks more ridiculous than someone who has large upper body and no lower body or vice am now building my body with my new training strategy of HEAVY VOLUME. heavy for low reps but found I would get strong but not sore.

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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I know when I am sore that I did some damage to those muscles, and I will have to work h next week to increase my lactic acid threshold. This is the part of the process where you b down muscles in order to repair to grow. That's what you should all be after; remember, th no scale or weight on stage.

Best Body Part: I've always had big quads. I feel like I have a good base. I have a good from the power exercises I've done in the past. My training method over the years has bui certain physique, but now I'm getting judged on everything. You have to bring certain aesthetic.

Worst Body Part: Calves are my worst! I gotta start doing them more. I have to start putt those into my routine on a regular basis. I kind of neglect them. Calves are my stepchild, but they need to start being my main son in this relationship.

Craig's Training Regimen

Training Rules
2-3 minutes rest between exercises unless designated superset.

Supersets: Complete 1st exercise, immediately follow with 2nd exercise (no rest), th 2-3 minutes before repeating. I do not have a set time in gym; the workout lasts as long as the work lasts.

I do not add cardio until a month out from a show, in which case I do 30 minutes wal incline 2 days per week, followed by a treadmill incline variation: 2 min walk, 1 minut 30 seconds rest, repeated for 30 minutes.

Heavy Volume
Pick a weight for the first set that you can get 15, but maybe not 16 reps. This should be your weight for all sets. Follow multiple sets until failure until you hit the desired number of reps (ex. 100). Most likely you'll need 3 minutes rest between sets.

Day 1: Chest Day

Dumbbell Bench Press

100 reps (Heavy Volume)

Superset: Butterfly

1 set to 12 reps or failure, 3 sets to failure (Same weight)

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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Svend Press

4 sets to failure, 2-count pause at extension

Superset: Decline Dumbbell Pullover (shown with barbell)

4 sets of 12 reps

Pushups

4 sets to failure

Printable Page

PDF Document

Day 2: Back Day

Lying T-Bar Row

100 reps (Heavy Volume)

Superset: Seated Cable Rows

1 set to 20 reps or failure, 3 sets to failure (Flat bar, Reverse grip)

Wide-Grip Lat Pulldown

4 sets of 20 reps

Superset: Seated Bent-Over Rear Delt Raise (on Cable cross machine)

1 set to 20 reps or failure, 3 sets to failure (Same weight)

Pullups

4 sets to failure (Switch grip, begin wide-grip and move in each set)

Printable Page

PDF Document

Day 3: Leg Day

Barbell Squat

100 reps (Heavy Volume)

Dumbbell Lunges (on a step)

5 sets of 12 reps, alternating legs

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Superset: Sumo Deadlift

5 sets of 12 reps

Seated Calf Raise

5 sets of 12 reps

Resume normal sets; reps: Leg Press

3 sets of 25 reps

Printable Page

PDF Document

Day 4: Shoulders Day

Dumbbell Shoulder Press

100 reps (Heavy Volume)

Superset: Standing Front Barbell Raise (with EZ-Bar)

4 sets of 12 reps

Cable Seated Lateral Raise

4 sets of 12 reps

Superset: Upright Barbell Row

4 sets of 12 reps

Steering Wheel Turns

4 sets of 15-20 reps

Printable Page

PDF Document

Day 5: Arm Day

(Full range of motion and squeeze the weight, don't just lift it.)

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Warm-up: Triceps Pushdown - Rope Attachment

2 sets of 25 reps

Superset: Lying Triceps Press

5 sets of 12 reps

Dumbbell Alternate Bicep Curl

5 sets of 12 reps

Superset: Weighted Bench Dip

4 sets of 15 reps

Barbell Curl

4 sets of 15 reps

Superset: Tricep Dumbbell Kickback

4 sets of 12 reps

Incline Hammer Curls

4 sets of 12 reps

Printable Page

PDF Document

Day 6: Abs/Calves Day

(No rest for all supersets, even after a completed set.) Superset: Hanging Leg Raise

4 sets of 15 reps

Seated Calf Raise

4 sets of 20 reps

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Superset: Decline Reverse Crunch

4 sets of 15 reps

Standing Calf Raises

4 sets of 20 reps

Superset: Cable Crunch (Standing)

4 sets of 15 reps

Donkey Calf Raises

4 sets of 20 reps

Printable Page

PDF Document

Day 7: Rest Day

[ Craig Capurso's Fitness Program ]

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Dustin Lapray
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luca1984
Looks like a good work out but never did the 100 reps. how do you get such a large number in? take squats for example, with no weight i'm not able to get in 100.
Rep Power: 10 Feb 28, 2012 6:33am | report

Body Stats
ht: 5'8" wt: 160 lbs bf: 12.7%

simity
Start with no weight then and do like 4 sets of 25, it takes a little bit of endurance and you'll fatigue fast if you never do any high volume leg work.
Rep Power: 10 Feb 28, 2012 4:13pm | report

Body Stats
ht: 5'10" wt: 161 lbs bf: 12.1%

craigcapurso
You have to start from square 1 this is definitely an advanced program. however the principles are interchangeable. Like Simity said start with no weight and make sure your form is spot on when you start reping them out add the bar and so on.
Rep Power: 10 Feb 29, 2012 7:20pm | report

Body Stats
ht: 5'10" wt: 222 lbs bf: 8.0%

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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alvanhariyo
just 1 rest day,is it good for begginer like me?
Mar 1, 2012 9:15pm | report

Body Stats
ht: 5'6" wt: 118.8 lbs bf: 18.0%

Rep Power: 10

craigcapurso
E90335i answered yes its ok. you seem young enough to recover fast. The older you get the harder it will be to recover from work outs like this. This is more of an advanced work out. I promise if your new and you do this work out you will not want to come back to GYM lol. but its effective and it works. If you want to take the challenge I will help give tips along the way
Mar 12, 2012 11:21am | report

Body Stats
ht: 5'10" wt: 222 lbs bf: 8.0%

Rep Power: 10

newyawker82
Craig, how do you keep motivated in the gym?
Mar 4, 2012 1:49pm | report

Rep Power: 10

craigcapurso
I set goals man. I always train for a purpose. I find myself lacking motivation when I am far out of a show. SO to trick my mind I may set a 1 month goal and hold myself accountable. And also reward your self for making those commitments
Mar 12, 2012 11:23am | report

Body Stats
ht: 5'10" wt: 222 lbs bf: 8.0%

Rep Power: 10

E90335i
@alvanhariyo, Yes, one day rest is ok for beginners, it more depends on the volume you are doing in the gym. A lot of people workout in the gym monday through friday, and the saturday or sunday is a wildcard day. Meaning, the wildcard could be playing golf or basketball with your friends, hiking with your dog or doing that big remodeling job you want to do around the house. Just slowly increase your volume, know your limits and listen to your body.
Body Stats
ht: 6'0" wt: 222 lbs bf: 18.0%

Rep Power: 1611778

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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Mar 7, 2012 8:37am | report

HitmanDG
I def love this workout
Mar 7, 2012 12:26pm | report

Body Stats
ht: 5'10" wt: 165 lbs

Rep Power: 10

matthewgarvey11
I understand muscle confusion. But, when should the workouts change? should it be 1 week and then change to a new workout, 2 weeks, a month?
Rep Power: 10 Mar 7, 2012 6:11pm | report

craigcapurso
I tend to try and change every week a new exercise in the program. I am make things fun in the gym by making stuff up and seeing how effective I can make something .. Some work some don't but as far as heavy volume there are only a few exercises that will cut it... There is also the old principles if its not broke don't fix it so .. you must find out whats working for you and you body and whats not when you find your desired results stick with them but don't be afraid to try new things. Typical programs last 3 months then reevaluate your progress.
Mar 12, 2012 11:26am | report

Body Stats
ht: 5'10" wt: 222 lbs bf: 8.0%

Rep Power: 10

mstatefan91
Interesting concept though I would probably cut 2 of the days.
Mar 8, 2012 9:52pm | report

Body Stats
ht: 5'10" wt: 182 lbs

Rep Power: 2812325

rudedebo
Good work out. will try it for the next three months. thx
Mar 12, 2012 4:03pm | report

Body Stats
ht: 5'11" wt: 204 lbs

Rep Power: 10

http://www.bodybuilding.com/fun/fitness-360-craig-capurso-training.html

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