We designed our Caveman Strength program in the following format.
- 60 to 90 minutes in duration
- Working partner with the Caveman Buddy system
- 5 to 7 stations, duplicated if dealing with a larger class
- Mostly functional exercises
- Free weights (no machines used)
- 1 minute per station, sometimes 2 minutes depending on the program
- Aiming between 6 to 10 reps per station
Some of the exercises, but not limited to, are:
- Weighted pull-ups
- Weighted chin-ups
- Back squats
- Front squats
- Weighted push-ups
- Weighted tricep push-ups
- Barbell curls
- Tricep press
- Chest press
- Strict shoulder press
- Weighted pistol squat
- Weighted step-ups
- Flyes
- Squat dead lifts
- Sumo dead lifts
- Hip hinge dead lifts
- Heavy swings
And the preference being unilateral work.
Check out our articles on Caveman Strength, and some videos below.