Train Like Gronk: The 3-Day "Hunter-Gatherer" Weekly Split.

THE RHYTHM OF THE WILD: HUNT AND GATHER

The philosophy is simple. Your body does not grow while you are training; it grows while you are resting. This program is built around that sacred law.


  • The Hunt Days (2 per week): These are days of intense, heavy, primal effort. We lift heavy stone. We move with explosive power. The goal is to tear down the muscle, to tax the nervous system, and to send a powerful signal to the body that it must become stronger to survive.

  • The Gather Day (1 per week): This is the day for building the engine. We move for longer durations at a lower intensity. We work to uncase our joints and improve mobility. This is not a "rest day"; it is a day of active recovery that builds the endurance and resilience needed to support The Hunt.

  • Rest Days (4 per week): These are the days you truly grow. You will feast according to The Primal Plate. You will sleep deep. You will allow your body to rebuild itself stronger than before.



THE WEEKLY CODEX

Here is how you will structure your week. The days are a suggestion; the rhythm is the law.

  • Monday: Hunt Day 1 (Upper Body & Carries)

  • Tuesday: Rest / Feast

  • Wednesday: Gather Day (Endurance & Mobility)

  • Thursday: Rest / Feast

  • Friday: Hunt Day 2 (Lower Body & Power)

  • Saturday & Sunday: Rest / Feast


HUNT DAY 1: THE BOULDER PRESS

Focus: Upper Body Strength & Loaded Carries

  1. Overhead Press: 4 sets of 5-8 reps. The goal is to thrust a heavy weight to the sky.

  2. Weighted Chin-ups or Barbell Rows: 4 sets of 5-8 reps. Pull the weight with the violence of pulling prey to the ground.

  3. Flat Dumbbell Bench Press: 3 sets of 8-12 reps. Focus on a deep stretch and powerful contraction.

  4. Farmer's Walk: 4 rounds of 40-50 yards. Pick up the heaviest weight you can handle with integrity and walk. This is non-negotiable.


THE GATHER DAY: THE LONG HAUL

Focus: Endurance, Mobility & Active Recovery

  1. The Ape Flow: Begin with 10 minutes of dedicated mobility work. Sink into your deep squat. Open your hips. Prepare the chassis for movement.

  2. The Long Haul: Choose ONE of the following and perform it for 30-45 minutes at a steady, conversational pace.

  • Rucking: Load a backpack with 10-20% of your body weight and walk over varied terrain.

  • Hill Walk/Hike: Find a hill and walk up and down it continuously.

  • Rowing/Swimming: Steady, rhythmic work that is easy on the joints.


HUNT DAY 2: THE EARTH LIFTER

Focus: Lower Body Power & Primal Conditioning

  1. Barbell Back Squat: 4 sets of 4-6 heavy reps. Root your feet to the earth and lift it on your back.

  2. Romanian Deadlifts: 3 sets of 8-10 reps. Focus on the hinge and the stretch in your hamstrings.

  3. Walking Lunges: 3 sets of 10-12 reps per leg. This is the movement of the stalker.

  4. Kettlebell Swings: 5 sets of 20 explosive reps. End the day with a brutal test of power and conditioning. Be explosive.


This is the blueprint. It is simple, sustainable, and devastatingly effective. It honors the primal rhythm of effort and recovery that is encoded in your DNA.

Your challenge is this: Follow the Hunter-Gatherer split for the next four weeks. Reject the noise and the complexity of the modern fitness world. Embrace the simple, powerful truth of the Old Way. The strength you build will be honest, the resilience you forge will be real.

Fuel your efforts with knowledge from "The Feast" and find more protocols in "The Hunt." Join The Clan and commit to the path.

 

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