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Karate Workout Plan
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Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Gain Mass
  • Get Ripped
  • Gain Strength
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1 rating
A.C.E. Certified
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Full Body - Karate Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
2 8 01:00
2 8 01:00
2 8 01:00
2 8 01:00
2 8 01:00
2 8 01:00
2 40 01:00
2 40 01:00
2 40 01:00

Notes:

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.

Full Body - Karate Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 01:00
Pull-Up   Video icon
2 8 01:00
2 8 01:00
2 8 01:00
2 8 01:00
21's   Video icon
2 21 01:00
2 40 01:00
2 40 01:00
2 40 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Obliques blue Chest blue Traps blue Shoulders blue Neck blue Biceps blue Forearms blue Triceps blue Lats blue Middleback blue Quads orange Abs orange Lats orange Chest orange Hamstrings orange Biceps orange
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