The Best Hackenschmidt Inspired Workout Plan for Beginners

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The Best Hackenschmidt Inspired Workout Plan for Beginners

Want to be so strong that people would be envious, and you'd be the talk of the town? You want to inspire respect and envy in hearts with a body that speaks only one language - unmatched strength. Do you know what this sounds like? It sounds like the biggest legend in weightlifting history, aka George Hackenschmidt!

The man was an icon, history in himself. He was one of a kind. If you aspire to be like him, you might as well behave like him, eat like him and train like him. Follow his ideologies, and you have a good chance of having that awe-inspiring body that Schmidt had. 

George Hackenschmidt's workout routine is an excellent way for beginners to get started. It is simple yet effective and can be done by anyone, regardless of their fitness level. So what are you waiting for? Get started today and see the results for yourself!

Workout Summary

Main Goal

Build Muscle

Workout Type

Split

Training Level

Beginner

Program Duration

12 Weeks

Days Per Week

3

Time Per Workout

45-70 Minutes

Equipment Required

Barbell, Bodyweight, Cables, Kettlebells, Dumbbells, Machines

Target Gender

Male & Female

Recommended Supplements

Whey Protein Powder
Creatine Powder

George Hackenschmidt was a Russian professional wrestler, strongman, and pioneer of physical culture. He was nicknamed "The Russian Lion" and is considered one of the first true world champions in professional wrestling.

Hackenschmidt was born in 1877 in Tartu, Estonia, which was then part of the Russian Empire. He began his athletic career as a gymnast and later became interested in wrestling. He quickly rose to prominence in the sport, winning the European Greco-Roman Wrestling Championship in 1902.

In 1904, Hackenschmidt traveled to America to challenge Frank Gotch for the World Heavyweight Wrestling Championship. Although he lost the match, Hackenschmidt's performance was so impressive that he gained a large following of fans in the United States.

Hackenschmidt returned to Europe and continued his success streak, winning the World Heavyweight Championship in 1905. He held the title until 1908, when he lost it to American wrestler Ed "Strangler" Lewis.

Hackenschmidt retired from wrestling in 1913 but remained active in the world of physical culture. He wrote several books on diet and exercise and opened a chain of gyms across Europe.

Hackenschmidt's workout routine was ahead of its time, and his physical training philosophy is still relevant today. His principles of diet and exercise can be used by anyone, regardless of their fitness level, to improve their health and wellbeing.

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Hackenschmidt's Strength Training and Diet Philosophies

George Hackenschmidt was a firm believer in the importance of strength training. He believed that strength training was the key to unlocking one's true potential, both physically and mentally.

Hackenschmidt believed that the best way to train for strength was to lift heavyweights. He advocated using compound exercises such as the squat, deadlift and bench press to build muscle and strength.

Hackenschmidt also believed in the importance of rest and recovery. He advised his athletes to take at least one day off per week to allow their bodies to recover from strenuous workouts.

Today, Hackenschmidt's philosophy of strength training is still relevant. Strength training is an important part of any fitness journey and can help you reach your physical and mental goals. So what are you waiting for? Get started today and see the results for yourself!

George Hackenschmidt believed that diet was just as important as exercise to achieve optimal health. He advocated a healthy and balanced diet that included plenty of fruits, vegetables, and lean protein.

Hackenschmidt believed that processed foods and sugary drinks were detrimental to one's health and should be avoided. He also advised against eating late at night, which can lead to weight gain. Today, Hackenschmidt's diet philosophy is still relevant. Eating a healthy and balanced diet is essential for achieving optimal health.

Workout Description

This workout is an embodiment of what Hack believed in regarding strength training. It is a modern version of George's favorite exercises and his training and diet philosophies. It is based on three days of activity and four days of rest to allow muscles to heal from the strenuous exercises' results. 

Hackenschmidt believed in weightlifting for gaining strength, and this workout follows his philosophy. All the exercises are based on weightlifting and muscle strengthening. The required number of reps is fewer than usual and guess why? 

Because although Hack believed in weightlifting and strength training, he was totally against excess of it. He trained excessively but never trained to muscle failure. Hackenschmidt believed in moderation, and so does this workout. You will train only as much as you can, and when you are overwhelmed, you will take a two-minute break. 

The workout also allows you to rest for 4 days so that your muscles get back to normal after being stressed with exercises. Power up your workout with the Hackenschmidt diet philosophy and avoid sugar and processed food. He believed in natural ways and advocated taking raw food most of the time. He would say, "Man was born without a frying pan and stew pots." 

He ate vegetables and legumes and wasn't a big meat fan which is quite unlike most bodybuilders of our age who live off animal protein. George did not believe in abandoning cardio exercises and advocated running, swimming, cycling, walking, or combining all of these. 

This workout includes all of these points to help you achieve the unmatched strength that Hackenschmidt enjoyed throughout his life.

Week 1 - 4: Chest, Shoulders, Triceps

Exercise

Sets

Reps

Bench Press

5

5

Clean and Jerk

3

4-6

Dumbbell Shoulder Press

3

6-8

Lateral Raise

3

8

Close Grip Bench Press

3

8

Triceps Pushdown

3

8

Week 5 - 8: Back, Biceps, Abs

Exercise

Sets

Reps

Reverse Hack Squat

5

5

Romanian Deadlift

3

4-6

Leg Press

3

6-8

Lying Leg Curl

3

8

Seated Calf Raise

3

10

Standing Calf Raise

3

10

Weeks 9 - 12: Chest, Shoulders, Triceps

Exercise

Sets

Reps

Bent-Over Barbell Row

5

5

Pull Up

3

6-8

One Arm Dumbbell Row

3

8

Rear Lateral Raise

3

8

Barbell Curl

3

8

Dumbbell Curl

3

8

Hanging Leg Raise

3

10

Plank

3

30-60 Secs

Conclusion

Building muscles like George Hackenschmidt is possible now with a workout plan based on his diet and workout philosophies. You get guidelines to do what he would have done to build solid and massive muscles. His strength training and diet philosophies were so sensible and straightforward that you would love to train like Schmidt with this workout plan.

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FITNESS FOR EVERYONE

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DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

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1 Comment

  • I read you article The Best Hackenschmidt Inspired Workout Plan for Beginners,and would like to say back in his day people didn’t do split training they trained whole body

    Joseph Perkins