(Cluster-density)
based on his old-school bodybuilding techniques or more details on his HIIT circuits Old School Chest Workout with Rodney St. Cloud
Given the lack of a direct match, here are the closest high-quality fitness analogs and how to build a similar “Rodney St. Cloud” style routine he were a modern hybrid trainer. Rodney St Cloud Workout And Hidd
While Rodney St. Cloud's workout routine and diet plan are well-documented, there are some lesser-known aspects of his fitness journey:
| Day | Focus | HIDD Technique | |------|----------------|------------------| | Mon | Chest & Triceps | EDT (incline press + dips) | | Tue | Back & Biceps | Cluster-density (weighted pull-ups) | | Wed | Off / Active recovery | – | | Thu | Quads & Hamstrings | Density squats (5x5, 45 sec rest) | | Fri | Shoulders & Core | Cloud finisher (lateral raises partials) | | Sat | Full-body density circuit | 15-min AMRAP | | Sun | Off | – | While Rodney St
Because HIDD depletes glycogen rapidly, St. Cloud recommends 30g of cyclic dextrin + 10g EAAs the workout. Post-workout: 50g protein + 75g fast-digesting carbs (white rice or cream of rice).
: Common movements include Russian twists for core stability, weighted reverse oblique crunches, and incline barbell presses (hitting personal records such as 295 lbs for 6 reps). Post-workout: 50g protein + 75g fast-digesting carbs (white
Used as a finishing move to target the lower chest and triceps. Competitive History Competition NPC USA Championships (Light Heavyweight) 1st (Earned Pro Card) Toronto Pro Supershow Mr. Olympia Grand Prix Russia Mr. Olympia Atlantic City Pro