WORKOUTS AND

BEST LIFTS

There is a mismatch between our physical activity we experience in the modern world and our ancestral environment. This is almost as big a mismatch as is diet.

What you do with your body is just as important as what you put into it. By maintaining a “healthy level of movement,” one develops a healthy approach to consumption, where instincts become far more identifiable and beneficial.

Workout Routines

Here at Liver King, we have created an adaptation of the Westside Barbell Conjugate method, because we believe it’s the most badass methodology in strength.

Plus, it fucking hurts.
That's precisely the point.

Liver King working out

Plus, it fucking hurts.
Thats precisely the point.

THE LIVER KING PROTOCOL:

Work hard everyday. Sometimes twice a day. Even on rest days, Liver King is always moving.
Download full workouts here.

MONDAY AM

Lower body, focusing on 1RMs.

MONDAY PM

Metabolic conditioning, focusing on muscle hypertrophy. Think: heavy pulls, olympic lifts, hand-stand push-ups, chest-to-bar push-ups and legless rope climbs.

TUESDAY AM

Back, rear delts + core.

TUESDAY PM

Upper body push. Plenty of dynamic, plyometric movement.

WEDNESDAY

This means several miles walking in the sun, followed by some sprint variations on the assault bike, rower or ski erg. The combination simulates a successful hunt. I’ll break my 24-hour fast after this. Once I feel like I’ve earned it.

THURSDAY AM

Lower body, with more plyometric work.

THURSDAY PM

Metabolic conditioning, again focusing on hypertrophy. Cue more heavy pulls, olympic lifts, KB swings and heavy carries.

FRIDAY AM

Upper body, focusing on 1RMs.

FRIDAY PM

Metabolic conditioning, emphasis on hypertrophy. This time, adding ring muscle-ups, heavy ball cleans and more hand-stand walks.

SATURDAY

My favourite workout of all. The Super Barbarian, featuring numerous strong-man movements and finishing with core.

SUNDAY

More slow miles in the sun, and some non-negotiable Tabata push-ups. Then Liver King calls it a week.

Liver King workout
Liver King workout

Why variance in your training is important

Play with how you combine force and acceleration.If you train, eat or live in the same way for too long, you will adapt and cease to grow in body, mind and spirit. So the advice is simple – vary the way you train.

And as always, don’t be afraid to struggle. With struggle creates strength

Liver King walking

WALKING

Simply getting moving is vitally important to your health and happiness.

  • Get 10,000 steps a day, or walk for around 60 to 90 minutes
  • 30 minutes in the morning
  • 30 minutes in the afternoon
  • 30 minutes in the evening

Get moving and take notice of how other things fall into place.

Liver King hunting

Simulated Hunts

When our ancestors broke their periods of famine with something of substantial nourishment, it required a successful hunt. Hunting required real effort.

To simulate heavy effort, you can do something of substantial struggle in a condensed time frame. Like:

  • Tabata push-ups
  • Complete sprints
  • Heavy carries
  • Kettle Bell swings