William Zabka Workout Routine

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William Zabka Workout Routine

The workout we have come up with today to post is the William Zabka Workout! This one is inspired by the physique that William Zabka has built and maintained for many roles during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

William Zabka Stats:

Height: 6’0
Weight: 173 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

William Zabka Workout:

Training Volume:

3-4 days per week

Explanation:

For this one we’re going to be training with full body workouts that cover all the areas Zabka was working each day with trainer Lander, who tells us all the information we need.  We’ll be working with a push, a pull, and a leg exercise each day (at a minimum) and then adding in cardio and accessory work as he describes in the interview. I’ll also be providing you with some optional MMA training resources you can add to your training from right here at SHJ.

William Zabka Workout: Sample Schedule

Monday: Full Body Zabka Training A

Tuesday: Full Body Zabka Training B

Wednesday: Mixed Martial Arts Training (Optional)

Thursday: Full Body Zabka Training C

Friday: Full Body Zabka Training D

Saturday: Active Rest Day/Optional MMA

Sunday: Rest Day

William Zabka Workout: Full Body Zabka Training A

Warm Up:

10 Minute Incline Walk

Workout:

Bench Press

5×5

Rest 2-3 min between sets

Run

400m

Hex Bar Deadlifts

5×5

Rest 2-3 min between sets

3 Min of On-And-Off Airdyne Sprints

Sprint 30 Seconds, Rest, Repeat for 3 Min Total

Front Squats

5×5

Rest 2-3 min between sets

Double Unders

4×20

Accessory Work:

Bicep Curls

3×10

Lateral Raises

3×10

William Zabka Workout: Full Body Zabka Training B

Warm Up:

10 Minute Incline Walk

Workout:

Incline Chest Flyes

4×12,10,8,6

Rest 2-3 min between sets

5 Min Sprints of Treadmill

Sprint 30 Seconds, Rest, Repeat for 5 Min Total

Wide Grip Lateral Pulldowns

4×12,10,8,6

Rest 2-3 min between sets

Row

400m

Leg Press

4×12,10,8,6

Rest 2-3 min between sets

Alternating Skip Jump Rope

4×50

Accessory Work:

Weighted Step Ups

3×10

Tricep Cable Pushdowns

3×10

William Zabka Workout: Full Body Zabka Training C

Warm Up:

10 Minute Incline Walk

Workout:

Incline Bench Press

5×5

Rest 2-3 min between sets

Boxer Skips

4×50

Bent Over Rows

5×5

Rest 2-3 min between sets

Swim

400m

Back Squats

5×5

Rest 2-3 min between sets

5 Min Sprints on Row Machine

Sprint 30 Seconds, Rest, Repeat for 5 Min Total

Accessory Work:

Dips

3×10

Arnold Press

3×10

William Zabka Workout: Full Body Zabka Training D

Warm Up:

10 Minute Incline Walk

Workout:

Decline Hammer Strength Press

4×12,10,8,6

Rest 2-3 min between sets

5 Min Sprints of Treadmill

Sprint 30 Seconds, Rest, Repeat for 5 Min Total

Hammer Strength Rows

4×12,10,8,6

Rest 2-3 min between sets

Run

800m

Bulgarian Split Squats

4×12,10,8,6

Rest 2-3 min between sets

Freestyle Skipping

4×50

Accessory Work:

Chin Ups

3×10

Alternating Weighted Pistol Squats

3×10 total

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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