INTERMEDIATE-ADVANCED
BODY
AND
BARBELL
RAPHKG’S FULL HYBRID TRAINING ROUTINE
RAPHAEL GOMEZ
@RAPHKG
TABLE OF CONTENTS
(3) introduction
(4) about the routine
(5) everyday warmup
(6) day 1 - chest/triceps
(7) day 2 - back/biceps
(8) day 3 - legs
(8) day 4 - active rest
(9) day 5 - full body calisthenics
(10) day 6 - power training
(11) day 7 - rest & recovery
(11) day 8 - shoulders
(12) faq
(13) a note from raphael
(14) disclaimer
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INTRODUCTION
I'm Raphael Kilayko Gomez, known as
@raphkg on social media. I'm excited to share
"Body And Barbell," where I'll reveal the
workout routine I've followed for over two
years. I've been doing calisthenics for seven
years, weightlifting for eight, and have been
practicing martial arts for eleven years. This
program primarily revolves around a blend of
weightlifting and calisthenics exercises.
Additionally, I've structured this routine across
various days to optimize performance,
enhance strength, and promote effective
recovery.
Each of us has our own fitness journey with
unique goals. Personally, I'm working on being
strong in bodybuilding, skilled in calisthenics,
agile in acrobatics, and proficient in martial
arts. I want to be good at all these things, so
I've broken down my workouts this way to
show how I'm doing it. If this aligns with your
goals, it might be helpful for you too.
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ABOUT THE
ROUTINE
I'd like to explain that my workout routine is
structured across 8 days, which differs from
the more common 7-day splits. While this
approach might seem unconventional to
some, it's the method that has personally
worked best for me and has contributed to
my progress. After completing the 8-day
cycle, I simply restart the process on the
following day to continue my training regimen.
Before each workout session, or following
my stretching routine, I hit a superset of pullups and hollow body dips. I aim for 20
repetitions of each exercise, completing a
total of 4 sets. It's important to note that you
should adjust the reps to your own
capabilities – do more if you can, and if you
find it challenging, do as many as you're
comfortable with. The order of the workouts
are also flexible and doesn't need to be
followed strictly.
This routine is designed for individuals with
significant gym experience and a strong
understanding of proper exercise form. It's
tailored for those who have developed good
body awareness and have been training for
more than a year. It may not be suitable for
beginners with limited experience in the gym.
This workout split is designed not for you to
emulate me, but for you to integrate into your
routine and strive for self-improvement,
ultimately helping you achieve your fitness
and health goals.
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EVERYDAY
WARMUP
ARM CIRCLES - 5 to 10 rotations backwards
and forwards
PVC PASS THROUGH - 5 to ten reps
HIP ROCKERS - 10 rocks both sides
WORLD'S GREATEST STRETCH - 5 reps both
sides
SEATED TWIST - 30 sec hold both sides
STANDING TOE TOUCH - 10 sec hold for 3 sets
TRICEP STRETCH - 5 second hold for 3 sets
PUSHUPS - 10 to 30 reps
Here are a couple of warm-up exercises I
incorporate into my daily workout routine.
Occasionally, if I don't feel sufficiently warmed
up, I'll include a few minutes of cardio to
ensure I'm properly prepared, typically lasting
between 5 to 10 minutes.
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DAY 1 CHEST/TRICEPS
EXERCISE
SETS
REPS
RPE
REST
BARBELL
BENCH PRESS
5
10-12
9
2-3 MIN
INCLINE
DUMBELL PRESS
4
15
9
2-3 MIN
DUMBBELL
FLYES
4
10
8
2-3 MIN
HEX PRESS
4
12
8.5
2-3 MIN
EZ BAR
SKULLCRUSHER
4
15
7.5
1-2 MIN
TRICEP PUSHDOWN
V-SHAPED BAR
4
8
10
1 MIN
ROPE TRICEP
EXTENSION
4
8
10
1 MIN
CARDIO SESSION(30 MINS TO 1 HOUR)
Aim for a moderate intensity, around 50% of your maximum
effort, and maintain a steady pace for 30 minutes to an hour. I
typically engage in cardio through activities like jiu-jitsu or flips.
However, you have plenty of other options to choose from:
Boxing/Kickboxing, light jogging, hiking, biking, or even using a
stair climber. The choice is entirely up to your personal
preference.
6
DAY 2 BACK/BICEPS
EXERCISE
SETS
REPS
RPE
REST
LAT PULLDOWN
WIDE GRIP
5
12
9.5
2-3 MIN
SEATED
CABLE ROW
4
12
9.5
2-3 MIN
SEATED ROW
MACHINE
4
10
8
2 MIN
MACHINE
HIGH ROW
4
10
8
2 MIN
STRAIGHT ARM
PULL DOWN
4
15
9
1 MIN
21'S BICEP CURL
EZ BAR
4
21
10
2-3 MIN
DUMBBELL
HAMMER CURL
4
8
10
2 MIN
BACK
HYPEREXTENSION
3
8
7.5
2 MIN
CARDIO SESSION (30 MINS TO 1 HOUR)
Aim for a moderate intensity, around 50% of your maximum
effort, and maintain a steady pace for 30 minutes to an hour. I
typically engage in cardio through activities like jiu-jitsu or flips.
However, you have plenty of other options to choose from:
Boxing/Kickboxing, light jogging, hiking, biking, or even using a
stair climber. The choice is entirely up to your personal
preference.
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DAY 3 - LEGS
EXERCISE
SETS
REPS
RPE
REST
BARBELL
BACK SQUAT
4
10-12
8.5
2-4 MIN
BULGARIAN
SPLIT SQUAT
4
12
9
2-3 MIN
LYING
HAMSTRING CURL
4
10
10
1 MIN
SEATED
LEG EXTENSION
4
12
8.5
2-3 MIN
HIP
ABDUCTION
4
15
9
1-2 MIN
HIP
ADDUCTION
4
8
9
1 MIN
BARBELL
HIP THRUST
4
8
8
1 MIN
DAY 4 - ACTIVE
REST
LIGHT CARDIO SESSION (30 MINS TO 1 HOUR)
Aim for a light intensity, around 30% of your maximum effort,
and maintain a steady pace for 30 minutes to an hour. On my
active rest days, I often take relaxing walks or work on
calisthenics techniques, paying attention to skill and precision
rather than just strength. You can also consider other activities
like jump roping, using an elliptical machine, doing jumping jacks,
and more to keep your rest days enjoyable and active. It's all
about finding what you like and what helps you recover.
STRETCHING
After the light cardio workout, dedicate time to a thorough
full-body stretching routine. Pay close attention to each body
part, being careful not to overstretch. The order does not matter;
Focus on ensuring a great stretch for the entire body. This
dedicated stretching session should last for at least 10 minutes.
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DAY 5 - FULL BODY
CALISTHENICS
EXERCISE
SETS
REPS
RPE
REST
MUSCLE UP
3
8-10
9
2-3 MIN
PULL UP
4
20
10
2 MIN
CHIN UP
3
8
9
2 MIN
AUSTRALIAN
PULL UP
4
10
7.5
2 MIN
HANDSTAND
PUSH UP
4
8-10
9
3 MIN
HOLLOWBODY
DIP
4
20
10
2-3 MIN
FIXED BAR
TRICEP EXTENSION
4
10
7.5
1 MIN
PISTOL
SQUAT
3
12
8
2-3 MIN
SKATER
SQUAT
3
15
8
2 MIN
HANGING
LEG RAISE
4
10
8.5
2 MIN
HANGING OBLIQUE
KNEE RAISE
4
5
7.5
2 MIN
CARDIO SESSION (30 MINS TO 1 HOUR)
Aim for a moderate intensity, around 50% of your maximum
effort, and maintain a steady pace for 30 minutes to an hour. I
typically engage in cardio through activities like jiu-jitsu or flips.
However, you have plenty of other options to choose from:
Boxing/Kickboxing, light jogging, hiking, biking, or even using a
stair climber. The choice is entirely up to your personal
preference.
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DAY 6 - POWER
TRAINING
EXERCISE
SETS
REPS
RPE
REST
POWER CLEAN
4
10
9
2-3 MIN
LANDMINE
OBLIQUE TWIST
4
10
8.5
1 MIN
SLED
CHESS PRESS
4
8
10
2 MIN
BACKWARD
SLED PULL
4
8
8.5
2 MIN
KNEE JUMP
TO
BROAD JUMP
4
5
9
2-3 MIN
BEAR CRAWL
AND SPRINT
3
10 SEC CRAWL TO
10 SEC SPRING
10
2 MIN
MEDICINE
BALL SLAM
4
8
9.5
1-2 MIN
CARDIO SESSION (30 MINS TO 1 HOUR)
Aim for a moderate intensity, around 50% of your maximum
effort, and maintain a steady pace for 30 minutes to an hour. I
typically engage in cardio through activities like jiu-jitsu or flips.
However, you have plenty of other options to choose from:
Boxing/Kickboxing, light jogging, hiking, biking, or even using a
stair climber. The choice is entirely up to your personal
preference.
10
DAY 7 - REST
AND RECOVERY
During my full-body rest days, my goal is to recharge and relax.
While I enjoy the relaxation of ice baths and saunas, I'm flexible
with my approach. I incorporate gentle stretches, use a foam
roller for my back, occasionally treat myself to massages,
prioritize getting ample rest, and engage in non-physical
activities to calm both my body and mind. The choice of recovery
method is entirely up to you, but it's essential to remember that
these recovery days are crucial for the well-being of both your
body and mind.
DAY 8 SHOULDERS
EXERCISE
SETS
REPS
RPE
REST
DUMBBELL
SHOULDER
PRESS
4
10
9
2 MIN
SEATED
LATERAL RAISE
4
12
9.5
2 MIN
DUMBBELL
FRONT RAISE
4
10
8
1-2 MIN
STRAIGHT BAR
UPRIGHT ROW
4
12
8.5
2 MIN
DUMBBELL
SHRUG
3
12
9
1-2 MIN
REVERSE PEC
DECK FLY
4
10
8.5
1 MIN
ROPE FACE
PULL
3
15
8.5
1 MIN
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FAQ
What does Raphkg eat?
I usually go for lean meats like chicken breast,
tuna, steak, and ground beef, and I make sure to
keep my portions in check by having them with
rice or bread. I'm not a fan of regular soda; I
might have a diet soda every now and then, and I
don't snack on candies or chips. Since I naturally
weigh around 145 lbs, I try to hit a daily protein
target of 100 to 145 grams. I'm not super strict
with my diet anymore; sometimes, when I get a
craving, I'll treat myself to some fast food from
my favorite places.
Should I stretch everyday?
Yes. Consistent daily stretching is highly
recommended. Over time, your joints may lose
flexibility, potentially leading to discomfort in
everyday activities. Regular stretching can
provide enduring benefits, ensuring your mobility
and comfort.
Weightlifting or Calisthenics?
Both weightlifting and calisthenics promote
strength development. Both forms of exercise
enhance functional fitness by improving your
ability to perform daily tasks with ease. If I had to
make a choice, I'd lean towards calisthenics,
primarily because it offers a broader range of
exciting and dynamic movements.
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A NOTE FROM
RAPHAEL
I appreciate each and every one of you for
giving my workout split a shot. I want to
emphasize that this isn't about emulating me;
it's about helping you achieve your personal
fitness goals. I admit that I'm not perfect when
it comes to sticking to my own routine; I make
sure to listen to my body and rest when
needed. If this routine starts feeling too easy
as time goes on, consider raising the reps,
sets, or adjusting the RPE based on your
specific fitness goals. Don't hesitate to reach
out to me on my social media platforms—I'll do
my utmost to respond to all of your messages.
I genuinely hope you found value in this
workout routine and enjoyed the experience.
Thank you!
KEEP ON MOVING
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DISCLAIMER
Utilizing the information provided in this
program is your responsibility and should be
approached with caution, as it may contain
risks.
Raphael Kilayko Gomez does not hold
professional qualifications as a doctor,
physician, or personal coach. The content
presented in this program is not intended to
serve as a replacement for professional
medical advice, nor is it intended to diagnose,
treat, or prevent any medical condition.
Raphael strongly encourages you to assume
full responsibility for your safety and to be
aware of your own physical limitations. Avoid
undertaking exercises or activities that
exceed your level of experience or
competence. In cases of life-threatening or
emergency medical situations, it is crucial
that you seek immediate medical assistance.
No portions of this book may be duplicated,
sold, or distributed in any manner without
prior written consent from Raphael Kilayko
Gomez.
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