EXCLUSIVELY IN MOVIE THEATRES

DECEMBER 13

The Hunter's Fearless Workout Plan*

Instagram @davidjohnkingsbury
Website www.davidkingsbury.co.uk

The Pursuit of Strength: An Armed Approach

1. Get the Blood Boiling - Warm-Up Sets
o Engage in 1-2 warm-up sets per exercise. These start gently and prime the body, not
close to failure, preparing the body for the hunt.
o Rest: 30-60 seconds between warm-up sets.
2. The True Contest - Working Sets
o Proceed with 2-3 working sets for each exercise, pushing limits like a true predator.
o Commit to 6-8 fierce reps for each movement at the start, seeking the thrill of the chase.
o Rest: 2 minutes between working sets to recharge and plot the next aQack.
o The goal is to come close to failure, with 0-2 reps leR in the tank.
3. The Rhythm of the Hunt - Tempo
o Every movement should flow with a tempo of 2010; a steady control ensures mastery
over the body.
o For your calf raises, embrace a 2310 tempo — a 3-second pause in the stretched
posiXon, feeling every muscle fiber awaken.
o
Prepare yourself, for this training regimen is not for the faint of heart. Channel the spirit of Kraven and
conquer your limits. Now, go forth and dominate!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Upper 1 Lower 1 Rest Upper 2 Lower 2 Rest Rest

Rest Rest Upper 1 Lower 1 Rest Upper 2 Lower 2

 Upper 1 Lower 1 Upper 2 Lower 2

Incline chest press Leg press calf press Chest press Leg press calf press

Chest supported row Hip thrust Lat pulldown Back extension

Shoulder press Leg extension Dips Seated hamstring curl

Preacher curl Hamstring curl Cable lateral raise Hack squat

Skull crusher Leg press Preacher hammer curl Leg extension

Cable crunch Cable crunch

Kraven the Hunter on Weight Training vs. Bodyweight Training:

In the arena of strength, one must choose the most effecXve weapons. While both weight training and
bodyweight exercises have their merits, the edge oRen lies with weight training for several compelling
reasons:
1. Progressive Overload:
Weight training allows for precise control over resistance. By increasing weights over Xme, you
can push your limits systemaXcally, leading to greater strength gains – just like tracking a
formidable prey through evolving terrain.
2. TargeXng Specific Muscles:
With weights, you can isolate and target specific muscle groups more effecXvely. This refinement
lets you develop strength and size in chosen areas, similar to honing in on your most coveted
prey.
3. Enhanced Muscle Hypertrophy:
The ability to liR heavier loads creates greater tension in muscles, sXmulaXng growth more
effecXvely than bodyweight can alone. This principle turns one into a formidable beast on the
hunt.
4. VersaXlity in Training:
Weight training offers a myriad of exercises, equipment, and techniques to vary your regimen
and keep the body guessing. It's like adapXng your strategy for different types of game.
5. Building FuncXonal Strength:
LiRing weights can improve your overall durability and funcXonality, preparing one for real-world
challenges. Just as I prepare for varied hunts, so too must one train.
6. Mental ForXtude:
Overcoming the weight’s challenge builds not just physical strength but mental resilience. Each
liR tests your determinaXon, shaping you into a hunter of both body and mind.
Bodyweight RouMne

Kraven the Hunter on the Path to Muscle Gain:

To become an apex predator of strength, one must embrace the crucible of muscle gain. The key lies in
sXmulaXng reps, ever close to failure. Like tracking prey through dense foliage, you must find the point
of struggle where true growth occurs.

1. The Power of Resistance:

To achieve this coveted muscle growth, adding resistance to your movements is paramount. Each weight
added is akin to sharpening your weapons for the hunt—higher demands lead to greater adaptaXons.

2. The Art of AMRAP:

If one finds themselves unable to increase resistance and only able to do bodyweight, do not falter!
Embrace the philosophy of AMRAP—As Many Reps As Possible. This method compels you to make every
movement count, driving your body to its limits through sheer determinaXon. However, be aware—this
path leads to greater muscle damage and longer recovery than lesser rep ranges with larger loads.

3. The Call of the Working Sets:

Should resistance be absent, commit to performing AMRAP for two sets of each movement, resXng for 2
minutes between these vigorous working sets. This is the heart of the baQle—test your limits and
demand the most from your muscles.

4. The Warm-Up Ritual:

Before entering the fray, prepare your body with a warm-up set of 5-8 reps. This is your ritual, a way to
awaken the fibers and summon the primal insXnct within.

Day 1 Day 2 Day 3

Lunges Bulgarian split squats Squats

Hamstring bridge Glute bridge Hamstring bridge

Pike push ups Push ups Elevated feet push ups

Reverse push up Reverse push up Reverse push up

Tricep dips Tricep dips Tricep dips

Towel isometric curl - 30sec Towel isometric curl - 30sec Towel isometric curl - 30sec
Kraven the Hunter on Strength & Hypertrophy Training:
1. Harness Mechanical Tension:
To build muscle, you must create relentless tension with every liR. Just as I grip my prey, feel the
weight straining against you; this tension is the crucible of growth, transforming you into a
powerhouse.
2. Embrace Progressive Overload:
Never seQle for mediocrity. Seek to increase the demands on your body conXnuously. Each rep
should challenge you, demanding adaptaXon and growth, just as I evolve with every challenge in
the wild.
3. Engage in SXmulaXng Reps:
Make each rep a testament to your focus and willpower. Push your limits and ignite your
muscles, immersing yourself in every movement to culXvate unyielding strength.
4. PrioriXze Recovery:
Recovery is essenXal for mastery, allowing your muscles to rebuild and grow stronger. Recognize
the need to rest, ensuring you return to training rejuvenated and ready for baQle.

Kraven the Hunter on Cardio for CondiMoning:

To transform into a formidable beast of strength and endurance, one must master the art of Kraven
Cardio. This regimen does not demand relentless chaos but rather strategic control—moving with
purpose like a predator in the wild.

1. Embrace Low-Intensity Stealth:

The majority of your cardio should unfold at low intensity, allowing the body to recover while preparing
for the next hunt. Picture yourself strolling silently through the savannah, allowing your body to mend
and strengthen. Walking, for instance, is an excellent method; keep your steps up as you harness the
energy of the earth beneath you.

2. Introducing Sprint Training:

While low intensity forms the foundaXon, do not shy away from explosive bursts when the moment calls
for it. Incorporate sprint training—be it on foot or a bike. This approach is a vital counterpoint to your
steady pace, reminiscent of a predator charging forth when the Xme is right.

3. The SprinXng Strategy:

But heed this warning: Proper preparaXon is paramount! Warm up thoroughly before diving into fast-
paced challenges. Begin with a 10-minute warm-up to awaken your muscles and prepare for the
onslaught.
• Sprint Session Format:
o Rounds: 6-8 rounds of 10-20 second all-out efforts.
o AcXve Recovery: 90-120 seconds of gentle movement—walking or light cycling—before
launching into the next round.
o Finish Strong: Conclude with a 5-minute cool down to let your body seQle.
4. Limit the Hunt:
Absorb these challenges no more than 1-2 Xmes per week. OverexerXon could hinder your
recovery. Through this balanced approach to cardio, forge yourself into an indomitable force, ready to
face any opponent that dares cross your path!

Kraven: Apex Diet

To forge a body worthy of the hunt, one must embrace the Kraven Diet—a regimen steeped in the primal
essence of nutrient-dense foods that fuel your relentless pursuit of power.
1. Nature's Ingredients:
At the core of this diet lies red meat, liver, and eggs—sources of unrivaled strength. Pair them
with potatoes, berries, fruits and honey for nature’s sweetness and sustenance. Chicken, fish,
seafood, rice, and bone broth round out your arsenal, providing the building blocks for a
formidable physique.

2. Gut Health and InflammaXon:

The Kraven workout demands focus on gut health. Choose foods that break down easily and do not sXr
inflammaXon. This ensures your body operates at peak efficiency, ready for any challenge that lies
ahead.

3. Quality Over QuanXty:

Seek quality ingredients—opt for pasture-raised and free-range produce. Just as I seek the finest game,
select only the best for your body.

4. Goal-Focused NutriXon:
Your diet must align with your aspiraXons. To shed fat, command a calorie deficit; for muscle growth,
embrace a calorie surplus. However, avoid the reckless “bulking” approach—simply exceeding
maintenance calories slightly will allow you to build muscle while remaining lean and athleXc. Protein
should also be around 2g per KG of body weight.

5. Ditch Teflon due to hidden dangers and harmful chemicals released at high heat; instead, choose
cast iron or stainless steel for durability; say no to plasXc curng boards that add plasXc to foods and opt
for bamboo or hardwood for authenXcity; reject Xn foil and clingfilm, which can release toxins, and
embrace glass containers or parchment paper to preserve the integrity and flavor of your ingredients.
EsMmated Daily Caloric Needs for Maintenance
Weight Sedentary Lightly AcMve (light Moderately AcMve Very AcMve (hard
(lbs) (liTle or no exercise/sports 1-3 (moderate exercise/sports 6-7
exercise) days/week) exercise/sports 3-5 days a week)
days/week)

120 1,440 1,560 1,680 1,800

140 1,680 1,800 1,920 2,040

160 1,920 2,040 2,160 2,280

180 2,160 2,280 2,400 2,520

200 2,400 2,520 2,640 2,760

220 2,640 2,760 2,880 3,000

240 2,880 3,000 3,120 3,240

Caloric Deficit:
Recommended Deficit Percentages:
1. 10% to 15% Deficit:
This is a measured and sustainable strategy, allowing for a slow, deliberate shedding of fat while
safeguarding your hard-won muscle. Ideal for those seeking to lose weight without upheaving
their lifestyle, this path requires finesse and paXence.
2. 20% to 25% Deficit:
A more aggressive approach, this deficit unleashes rapid fat loss—but tread carefully!
Maintaining muscle mass and energy levels demands vigilance and experience.
Important ConsideraXons:
• Individual Differences:
Each hunter is unique—metabolic rates, acXvity levels, and body composiXons vary greatly.
PersonalizaXon is key to ensuring your strategy leads to triumph.
• Maintain NutriXonal Quality:
Even in a caloric deficit, your diet must consist of whole, nutrient-dense foods. ForXfy your body
with vital vitamins and minerals to sustain your strength and health.
• Monitor Progress:
Adapt your caloric intake as your body responds to your efforts. Strive for a fat loss of 0.5 to 2
pounds per week—a balance that is both realisXc and achievable.
 • Include Physical AcXvity:
Merge your caloric deficit with regular exercise to amplify fat loss and enhance your overall
vitality. The union of strength and endurance creates an unstoppable force.

Embrace the hunt for your goals with prowess and strategy! Let these principles guide you as you forge
the body of a true predator.

The Power of a 5-10% Calorie Surplus:

1. Fuel for Growth:

A moderate surplus allows your body to have the extra energy needed to build new muscle. This
approach is not about reckless feasXng; rather, it's a calculated strategy that supports your
transformaXon into a powerful predator.
2. Control Overweight Gain:
A 5-10% surplus strikes the balance between muscle gain and fat retenXon. This prudent
increase helps avoid excessive fat accumulaXon, keeping you lean and agile—an essenXal trait
for any hunter.
3. Sustained Energy Levels:
By providing your body with extra calories, you ensure that your energy levels remain high,
enabling you to push through grueling workouts with the ferocity of a lion on the prowl.

Daily schedule examples. This isn’t a meal plan you have to follow but it can give you ideas for the style
of foods.
 Day 1 Day 2 Day 3

AM - Bone Broth AM - Bone Broth AM - Bone broth

Breakfast example 1 Breakfast example 2 Breakfast example 3

Egg and banana pancakes Scrambled eggs and Nutrient shake
2 large banana berries 3 egg yolks
4 medium eggs 5 medium eggs 1 tbsp raw honey
Tbsp BuQer to cook 200g berries 1 banana
Tbsp of raw honey 1 tbsp honey 50g whey protein
1 tbsp cacao
650 calories 515 calories 1 cup whole milk

690 calories

Lunch example 1 Lunch example 2 Lunch example 3

180g sirloin steak 170g lean beef mince 200g chicken thigh
150g potatoes 150g roasted potatoes 1stp honey
½ tbsp olive oil 80g diced courgeQe ½ tsp garlic powder
1 kiwi 1 tsp buQer 1 orange
Pinch of salt Pinch of salt 100g white rice cooked
720 calories 740 calories weight
Pinch salt
750 calories

Dinner example 1 Dinner example 2 Dinner example 3

200g cod 200g chicken breast 180g ribeye steak
200g potatoes 100g white buQon 200g carrots
100g courgeQe mushroom 1tbsp raw honey
1 tbsp buQer 30g cream Bone broth gravy
Lemon 1 tbsp buQer
Parsley ½ clove of garlic 100g berries
Pinch of salt 200g potatoes
Pinch of salt 810 calories
100g Berries
700 calories
515 calories

Extras
50-100g cooked liver 2-3 Xmes per week.
Add more protein if needed

*Consult with your doctor or health provider before star7ng any exercise program. There are risks
associated with par7cipa7on in any type of physical exercise and exercises will require guidance to
perform safely. By following anything outlined in the document the par7cipant assumes all
responsibility for any injury or issue that may arise.

© & ™ 2024 MARVEL. ©2024 CPII. All Rights Reserved.