Pompeii: The Kit Harington Workout

by Matt Hodges
29 April 2014

Most of you will know Kit Harington from the epic series Game Of Thrones where he plays the sultry Jon Snow. Forever clad in fur and animal hide no one has ever really got to see his physique. That is until now….

Kit is soon to be starring in the high budget Hollywood blockbuster: Pompeii which follows a slave-turned-gladiator that finds himself in a race against time to save his true love, who has been betrothed to a corrupt Roman Senator. As Mount Vesuvius erupts, he must fight to save his beloved as Pompeii crumbles around him.

In this day and age of Hollywood cinema it is almost a given that the leading man in any action movie has to have a physique to match. Kit Harington is no different. Already with a good physique foundation, Kit has broadened through the chest and shoulders and is packing some serious bullet proof abs. The above shot is before and the below shot is after.

Now you can get this same sort of conditioning. If you are already well versed in the art of the gym then this workout will be right up your street, but be warned…… its not for the faint hearted! Carpe diem friends……

Day 1,3 & 5 (Hypertrophy & Conditioning Focus)

Morning

	Exercise		Sets		Interval		Rest
	Hill Sprints		18		00:30		00:30

 

Afternoon

	Exercise		Sets		Reps		Rest
A1	Overhead Barbell Press		3		6 to 8		01:30
B1	Stiff Legged Deadlifts		3		10 to 15		01:30
C1	Neutral Grip Pull Ups		3		Failure		*****
C2	Wide Grip Press Ups		3		Failure		01:30
D1	Barbell Step Ups		3		10 each side		*****
D2	Leg Extension		3		Failure		01:30
E1	Isometric Bicep Curl Holds		3		00:20		00:45

 

Evening

	Exercise		Sets		Reps		Rest
A1	Frog Squat Jumps		4		15		*****
A1	Sprawl To Pull Up		4		15		*****
A1	Power Lunges		4		10 each		*****
A1	Dumbell Renegade Rows		4		10 each		*****
A1	Battle Ropes		4		00:30		02:00
B1	Rear Delt Flyes		4		15		*****
B1	Ab Roller		4		15		*****
B1	Frontal Raises		4		15		*****
B1	Hanging Knee Raises		4		15		*****
B1	Lateral Raises		4		15		*****
B1	Sled Push		4		Distance		02:00

 

Day 2 (Strength Focus)

Morning

	Exercise		Sets		Interval		Rest
	Cross Trainer		18		00:30		00:30

 

Afternoon

	Exercise		Sets		Reps		Rest
A1	Barbell Front Squats		6		4 to 6		03:00
B1	Deadlifts		6		4 to 6		03:00
C1	Military Presses		6		4 to 6		03:00
D1	Incline Barbell Bench		6		4 to 6		03:00

 

Day 4 (Olympic Focus)

Morning

	Exercise		Sets		Interval		Rest
	Cross Trainer		18		00:30		00:30

 

Afternoon

*NOTE: Form means there were no strict rep ranges. The client focuses on form and power.*

	Exercise		Sets		Reps		Rest
A1	Hanging Cleans		Form		Singles		03:00
B1	Snatch Grip Deadlift		Form		Singles		03:00

Day 6&7

The last two days should be for rest however it wouldnt hurt to add in another cardio section to one of the days. This workout is for people with good experience of lifting especially Olympic movements. Run with this program for 8 to 10 weeks and you will see a huge difference. Don’t forget with all your strength days to add on 2.5kg to your weight every week. Any problems or help with the program then don’t hesitate to contact Matt Hodges at matth@themphmethod.com or reach him through www.themphmethod.com

This article was written by Matt Hodges, you can see all his articles here.