Hey Cavepeople, 

I hope all is well in the world of the simple.  While split typically varies and is assigned to help maximize functionality in training and recovery from session to session.  There are a few different splits that I like to use in Caveman Training.

Vertical - Horizontal Split

The Vertical-Horizontal Split can be used in either a 3 or 4 day training split, and is based on the movements.  If you are standing, those exercises are done on the vertical day, and if you’re laying or bent, those exercises are done on the horizontal day.  Keeping with the simplicity of the Caveman Lifestyle, we’re keeping the exercises simple.

Vertical Days
Primary Exercies
Squats
Front Squats
Dead Lifts
Stiff-Leg Dead Lifts
Hack Squats
Zercher Squats
Plyometric Vertical Bounds

Secondary Exercises
Pull Ups
Dips
Pull Downs
Seated Rows
Standing Arm Work

Horizontal Days
Bench Press (and all variations)
Bent Rows 
Push Ups
Leg Press
Glute Hamstring raises
Lying Arm Work
Plyometric Broad Jumps 

Legs, Push, Pull Split 

Typically a three day split, it’s one of the most popular and one where I think body part training probably spurned from.  Simply put, each day has a focus, and the workout revolves around a specific lift and making that lift stronger, hence increasing muscle growth.

Leg Day - Focuses on Squats

Push Day - Focuses on Bench

Pull Day - Focuses on Dead Lift

Of course all of the muscles that go into those specific lifts are also trained on the specific day as well (other chest, shoulders and triceps exercises on push day and so forth).  Simple, and a popular split for beginner cavemen.

Full Body Split

While most elite athletes train in this style, unfortunately those who are looking to change their body and look amazing quicker avoid it.  Since I’m a fan of mixing in circuit/Cross-Fit Style training into workouts to keep things fresh and to bust through plateaus, full body is an excellent way to train.  Whether it is a high intensity circuit or a day of squats, benches and deads with various volumes, the full body training split is an excellent way to train the body.  Of course, program design is important, and since you’ll be using many of the same muscles in multiple workouts during a given week, it is important to work intense, yet, focus on doing less volume in each workout on a specific group.

The caveman must be functional to survive, and a full body split is a great way to keep train with functionality in mind.

Upper Lower Split

This may be my least favorite split that I’ll authorize, but it has a place.  I like using this as a four day split (Monday - Lower, Tuesday - Upper, Thursday - Lower, Friday - Upper for example) but it can be a 3 day split that just continues week to week.  Regardless, it’s simply broken up based more on the exercise and not broken up by functionality. 

The split you choose to follow depends on your goals and what areas of weakness you need to focus on to correct.  Noticeably absent is the 5-6 day body part splits, of which I feel overdo it and make little sense from a recovery and of a functionality standpoint.

Sample workouts and nutrition plans coming soon!

Captain Caveman

Hey Cavepeople,

Here is my basic food list for the Caveman Program.  Each phase will have additions and subtractions, however, these are the foods that will consistently be present for the Caveman to live and flourish on.

I will follow this post up with basic nutritional guidelines.  I have also decided that I will make separate posts for the nutritional demands of each Caveman Lifestyle Phase, including the removal and addition of different foods for each phase.

Meat (Protein) 

chicken breast

turkey breast

lean ground turkey

swordfish

orange roughy

haddock

salmon

tuna

crab

lobster

shrimp

top round steak

top sirloin steak

lean ground beef

buffalo

lean ham

egg whites or substitutes

trout

low-fat cottage cheese

wild-game meat

Glucose (Carbohydrates)

sweet potato

yams

squash

pumpkin

steamed brown rice

steamed wild rice

whole grain pasta

oatmeal

barley

beans

kidney beans

strawberries

melon

apple

orange

whole grains

Plants (Vegetables for digestion and nutrition absorption)

broccoli

asparagus

lettuce

cauliflower

green beans

green peppers

mushrooms

spinach

tomato

brussels sprouts

artichoke

cabbage

celery

zucchini

cucumber

onion

Healthy Fats

avocado

sunflower seeds

pumpkin seeds

olives

nuts (almonds, pistachios, etc)

In the next post, I will explain food combinations and a few principles to get you started on the nutrition portion of the Caveman Lifestyle.  

Captain Caveman (Boyd)

Hey Cavepeople,

I hope everyone is doing well.  It is now Spring, and it appears that the ice age is over, making survival of the caveman and cavelady simpler.

In an earlier post, I touched on the Caveman Training approach, and mentioned that Caveman Training revolves around multi-joint, compound, simple exercises.  Let me clarify: the caveman is efficient and will use whatever tools are at his dispense, however, it is important that the individual keeps the training simple, centering their workout around these movements.

Legs
Front Squats, rear squats, hack squats, other squat variations, stiff-leg dead lifts, glute-hamstring raises, lunges

Back
Dead lifts, pull ups, chin ups, bent rows and other rowing variations

Chest
Bench Press variations (dumbbell, barbell, incline, flat, decline, varying grips, etc), pushup variations, dips

Shoulders
Presses and rotator cuff style raises and movements 

Triceps
The triceps will receive stimulation from most caveman chest exercises, but adding bench dips, other bench press grips, skull crushers, and various extensions, the caveman and cavelady can obtain desirable triceps.

Biceps
As the triceps are highly trained during chest work, the biceps will receive the same type of stimulation from back movements.  In addition, the obvious movement for bicep training is curls.

Other Movements
Unlike the earlier caveman who failed to adapt, we are going to use advances in training science to make the most out of our training, to add variety, and to absolutely exhaust us when we’re working out (okay, that’s just an added bonus).

Plyometrics
Box jumps, vertical and horizontal bounds, speed jumps,  etc

Core Movements
Hanging movements, floor movements, bench movements

Some of these exercises may seem foreign, but don’t get upset, grab a club and beat your family out of frustration.  I am in the process of filming and adding videos of every exercise that I have listed here (and many, many more).

This is just of the list of exercises.  Some workouts will use many different movements, some workouts will include many different body parts - others may include one or two exercises and just one body part.  In future posts, I’ll explain rep range, set determination and progression and how to build your program training program to suit your fitness goals.  Remember, the blog is evolving and will be all inclusive.  I’m in the process of creating a food list for each distinctive cave of the Caveman Diet and intend to have that up ASAP.

Until next time,

Captain Caveman (Boyd)

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What kind of results can one expect following the Caveman Lifestyle?

Pictures do not lie.  It takes work, effort and consistency.  But anything that has value can only be obtained by hard work.

Results ARE typical…