https://exercise.com/workout-plans/karate-workout-plan
Karate Workout Plan
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Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Karate Workout Plan
Start Plan (PRO)
Become a PRO Member

Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Karate Workout Plan

4 Weeks / 2 Days per Week / Intermediate

Workout Plan Navigation

  • Day 1
  • Day 2
Full Body - Karate Workout

Notes for Week 1, Day 1

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
Quads / Expert
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 -- 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent. Now, if you are like most and the reason y... more

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent.

Now, if you are like most and the reason you are training for karate is so that you can dominate your opponents, then this is the perfect karate workout routine for you.

Recovery is Key

There are two full-body workouts in this karate routine that are to be completed three times a week. This means that one week you will perform one workout twice, then the next week simply perform the other one twice. Give yourself at least one day between workouts, this is a must.

Your body gets stronger when it is recovering, not when you are working out. Each karate workout is made up of mostly compound exercises that will spur muscle growth and build strength. This plan focuses highly on building a strong foundation in your legs and building a strong core, both of which are a necessity for karate.

Build Strength, Not Size

The rep range for this karate workout routine is eight reps for the compound movements and much higher for abdominal exercises.

The reason for the lower rep on the compound movements is because we are focusing on building strength, not volume or getting ripped. That is not to say you won't get bigger or more ripped, but it is merely a side effect, not the main goal. Be sure to eat a lot of quality calories, drink lots of water, and get plenty of sleep. Start following this plan and soon your opponents will be the ones waving the white flag!

Full Body - Karate Workout

Notes for Week 1, Day 2

After all the sets for an exercise is complete, perform a 20-second stretch for the muscle being worked. This will increase blood flow and will keep your muscles pliable, not bulky and tight.

Choose a weight where it is extremely difficult to achieve eight reps. Once you are able to get up eight reps then it is time to increase the weight. Always look to improve every workout whether it is more reps, sets, or less rest time.

Be sure to eat a lot of food to allow your body to repair itself and build strength. Not doing this will result in a mediocre outcome.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
Lats / Intermediate
2 sets, 8 reps, 01:00 rest
 2 8 01:00
Hamstrings / Intermediate
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 21 reps, 01:00 rest
 2 21 -- 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 01:00
--
--
2 sets, 40 reps, 01:00 rest
 2 40 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent. Now, if you are like most and the reason y... more

This karate workout plan is designed to increase strength, because your can have all the right moves and technique, but without that power behind your punch/kick then you might as well wave the white flag before you even begin to fight your opponent.

Now, if you are like most and the reason you are training for karate is so that you can dominate your opponents, then this is the perfect karate workout routine for you.

Recovery is Key

There are two full-body workouts in this karate routine that are to be completed three times a week. This means that one week you will perform one workout twice, then the next week simply perform the other one twice. Give yourself at least one day between workouts, this is a must.

Your body gets stronger when it is recovering, not when you are working out. Each karate workout is made up of mostly compound exercises that will spur muscle growth and build strength. This plan focuses highly on building a strong foundation in your legs and building a strong core, both of which are a necessity for karate.

Build Strength, Not Size

The rep range for this karate workout routine is eight reps for the compound movements and much higher for abdominal exercises.

The reason for the lower rep on the compound movements is because we are focusing on building strength, not volume or getting ripped. That is not to say you won't get bigger or more ripped, but it is merely a side effect, not the main goal. Be sure to eat a lot of quality calories, drink lots of water, and get plenty of sleep. Start following this plan and soon your opponents will be the ones waving the white flag!

32 people started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Weight Plates
Show All

Resources

Karate Workout Plan
Start Plan (PRO)
Become a PRO Member

32 people started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Weight Plates
Show All

Resources