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Ivan Drago Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Start Plan (PRO)

Become a PRO Member

Ivan Drago Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Ivan Drago Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Day 1
Day 2
Day 3
Day 4
Day 5

Ivan Drago Lower Body & Abs Workout

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Notes for Week 1, Day 1

Barbell ab rollout and weighted decline sit up sets are until failure. The numbers listed are a good goal to aim for. Make sure that you warm up before starting this workout. You can either jump rope or jog on the treadmill for 10 minutes before starting the workout.

The Ivan Drago workout is not for the inexperienced lifter and it is not for someone who is not going to take care of their body and eat the right way. Because of the amount of time you are going to spend in the gym burning calories it is essential that you are eating the right way and getting plenty of rest. This Ivan Drago workout is going to mix in weights and cardio throughout the workout. The supersets will help to build muscle endurance as well as strength and muscle tone.

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Exercise	Sets	Distance	Weight	Rest
Power Clean and Press Quads / Expert	Power Clean and Press 6 sets, 6,3,2,1,1,3 reps, 03:00 rest	6	6,3,2,1,1,3	--	03:00
Squat Quads / Beginner	Squat 4 sets, 5,6,8,15 reps	4	5,6,8,15	--	--:--
Military Press Shoulders / Beginner	Military Press 4 sets, 5,6,8,15 reps	4	5,6,8,15	--	--:--
-- --	Lying Leg Curl 4 sets, 5,6,8,15 reps, 01:00 rest	4	5,6,8,15	--	01:00
-- --	Explosive Skips 1 sets, 20 reps, 00:30 rest	1	20		00:30
-- --	Seated Leg Curl 4 sets, 20,10,10,20 reps	4	20,10,10,20	--	--:--
-- --	Seated Machine Calf Raise 4 sets, 20,10,10,20 reps	4	20,10,10,20	--	--:--
-- --	Lateral Raise 4 sets, 20,10,10,20 reps	4	20,10,10,20	--	--:--
-- --	Dumbbell Rear Lateral Raise 4 sets, 20,10,10,20 reps, 00:30 rest	4	20,10,10,20	--	00:30
-- --	Explosive Skips 3 sets, 25 reps, 01:00 rest	3	25		01:00
-- --	Barbell Ab Rollout 3 sets, 15 reps	3	15		--:--
-- --	Weighted Decline Sit-Up 3 sets, 15 reps, 01:00 rest	3	15	--	01:00

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Muscles Worked

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Workout Plan Summary

The Ivan Drago Workout Plan is a 5-day per week workout program created by Chad Howse Fitness. You probably remember Ivan Drago as the Russian boxer from the classic 1985 movie "Rocky IV." Ivan was played by a super buff Dolph Lundgren. Perform your own Dolph Lundgren workout to look as good ... more

The Ivan Drago Workout Plan is a 5-day per week workout program created by Chad Howse Fitness. You probably remember Ivan Drago as the Russian boxer from the classic 1985 movie "Rocky IV."

Ivan was played by a super buff Dolph Lundgren. Perform your own Dolph Lundgren workout to look as good as Drago from Rocky.

Ivan Drago Workout for Lower Body and Abs

The first three workouts of the Ivan Drago training program is a split routine. Split routines let you target different muscle groups in each workout, letting the rest of your body recover and rebuild.

Workout #1 targets the abs and lower body.

This Ivan Drago workout includes machine exercises, dumbbell exercises and barbell exercises all designed to build mass in your legs, abs and even your shoulders.

Incorporating Plyometrics

Even though the workout targets the lower body and abs, it also includes the power skip, which is a plyometric exercise. Plyometric exercises are not your typical exercises.

They are fun, intense and exciting. Plyometrics involve jumping and are used by athletes to improve strength and performance because the exercises are so effective.

Ivan Drago Workout for Upper Body

The second workout is an upper body workout that builds mass in the chest, back, triceps and biceps. You also hit the core with exercises like the plank and the alternating leg jump rope, which is another plyometric exercise.

Ivan Drago Workout for Legs and Shoulders

The third workout targets the legs and shoulders. This workout is very similar to the first workout but with a few variations to keep it interesting.

Ivan Drago Push Dominated Workout

The two remaining workouts include strength training exercises for the upper body and abs as well as more challenging plyometric exercises.

The Ivan Drago Push Dominated Workout can be done at home if you want a change of scenery from the gym. You need an exercise bench, dumbbells, a chin-up bar, resistance band and a jump rope.

Ivan Drago Power Workout

The Ivan Drago Power workout is shorter than the other workouts with only seven exercises instead of 11 or 12. After four intense workouts and only one day off your body can use a break.

This Ivan Drago workout has three plyometric exercises -- including box jumps -- two core exercises and one exercise each for the chest and back. You can train outdoors with just a barbell, jump rope and a box.

Ivan Drago Training Routine

A 5-day per week program is hardcore. This routine pushes you to your max. You may even need to take a few days off at some point. Do the lower body and abs workout on Mondays, the upper body workout on Tuesdays, the legs and shoulders workout on Thursdays, the push dominated workout on Fridays and the power workout on Saturdays.

Take Time to Recover

Wednesday and Sundays are recovery days. Do not skip recovery days. Recovery time is extremely important not just to keep you from losing motivation due to fatigue, but also because your muscles need to rebuild.

Get Large and Strong Now!

The rebuilding process actually is what makes your muscles larger and stronger. Perform this Dolph Lundgren Rocky 4 workout exactly for 30 days and you will look just like Ivan Drago, except without the cheesy 80s hair.

Notes for Week 1, Day 2

Plank and hanging leg raise are until failure but these are a good number to aim for. Make sure that you warm up before starting this workout. You can either jump rope or jog on the treadmill for 10 minutes before starting the workout.