Chisel Workouts

Build muscle and lose fat with chisel workouts. In 60 days, hammer and chisel workouts take 30-40 minutes a day to get

Stay Healthy

Get articles that dive deep into the details about functional foods, plant-based nutrition, health, and fitness.

Chisel workouts are designed to get you in top shape. When you do chisel and hammer workouts, you can build a muscular, ripped body. Any fitness competitor or person with a basic level of fitness can benefit from this program.

Using hammer and chisel workouts to define your muscles means you’ll see results faster. These workouts are total body fitness! Read on to learn how chisel workouts improve your strength, endurance, and overall fitness level. 

What Is a Chisel Workout?

Many people do chisel workouts inspired by The Master’s Hammer and Chisel fitness series. The series is hosted by Sagi Kalev (aka. Hammer) and Autumn Calabrese (aka. Chisel). It’s 12 workouts over 60 days. [1] It combines the best of cardio, strength training, and total body fitness into an easy to follow fitness program.

Autumn and Sagi have won many fitness competitions over the years. Sagi was named Mr. Israel twice and also appeared in Muscle & Fitness magazine more than 10 times. Autumn is also a national-level bikini fitness competitor and celebrity trainer. 

What Do You Need for a Chisel and Hammer Workout?

Hammer and chisel length of workouts depend on your fitness level. As a beginner, you should start with the regular workouts before progressing to any hammer and chisel bonus workouts. Starting from the beginning will help you learn how to do each exercise with proper form. 

For this program, you will need some equipment. Make sure that you have access to a bench, dumbbells, a pull up bar, and a medicine ball. You can do limited equipment variations of some of the exercises. For example, you can connect resistance bands to a doorway if you don’t have a pull up bar. Some optional items you may also want are a gym mat, pull up assist, push up stands, and gloves. 

This is a program that has wide unisex appeal because of its ability to give you a great workout. Just like all fitness programs, keep track of all of the chisel and hammer workouts that you’ve done. This way you can decide which muscle groups should get more focused work as you go. It will also be easier to track improvements as your fitness level increases.

What Are the Exercises in The Master’s Hammer and Chisel Fitness Series?

The workouts in the masters hammer and chisel workouts are designed to be time-efficient. This allows you to incorporate chisel workouts into your daily life. Here is an overview of the hammer and chisel workout exercises and how they benefit your body:

  1. Hammer Power: This workout focuses on power and strength exercises, such as power cleans, plyo push-ups, weighted squats, and jump lunges.
  2. Iso Speed Hammer: This workout incorporates isometric holds and explosive movements to challenge the muscles. Exercises may include isometric lunges, single-arm bench press, lateral step-ups, and hammer curls.
  3. Chisel Balance: This chisel workout emphasizes stability and balance through exercises like single-leg squats, step-up with knee raise, renegade rows, and shoulder press.
  4. Chisel Endurance: This workout aims to increase muscular endurance and stamina. It may include exercises such as push-ups, tricep dips, reverse lunges, and plank variations.
  5. Hammer Conditioning: This workout combines cardiovascular and strength training exercises, incorporating moves like mountain climbers, kettlebell swings, clean and press, and burpees.
  6. Chisel Cardio: This cardio-focused workout utilizes high-intensity interval training (HIIT) exercises such as squat jumps, skaters, high knees, and tuck jumps.
  7. Hammer Plyometrics: This workout includes explosive and plyometric exercises to enhance power and agility. Examples may include jump squats, box jumps, lateral lunges, and plyo push-ups.
  8. Chisel Agility: This workout improves agility and coordination with exercises like ladder drills, lateral hops, agility dots, and quick feet movements.
  9. Total Body Chisel: This chisel workout targets multiple muscle groups with exercises like dumbbell chest press, bicep curls, deadlifts, and Bulgarian split squats.
  10. Hammer Power: This workout focuses on explosive power exercises such as power cleans, plyo push-ups, weighted squats, and jump lunges.

What Are the Hammer and Chisel Workouts Length?

Workout times range from 10 minute workouts to 30-40 minute full workout sessions. Here is an example 7-day calendar of how a chisel workout should be scheduled over one week:

Monday: Hammer Power

Tuesday: Chisel Balance

Wednesday: Chisel Endurance

Thursday: Rest Day

Friday: Hammer Plyometrics

Saturday: Chisel Agility

Sunday: Total Body Chisel

You will do hammer and chisel extra workouts and the basics 6 days a week. The program will automatically alternate the various hammer and chisel workouts length over a course of 8 weeks. This 60 calendar ensures that you do the entire range of chisel and hammer workouts.

It’s important to note that before starting any fitness program, you should consult with a healthcare professional or fitness expert. Use this to decide if The Master’s Hammer and Chisel program is appropriate for your specific needs, abilities, and overall health.

Does Hammer and Chisel Build Muscle?

Chisel workouts are completely focused on muscle development and losing fat. [2] Hammer and chisel workouts are focused on helping you to achieve greater endurance and maximum definition. It allows you to build muscle in just 30 minutes a day. [3] Here are muscle groups that the chisel workouts target specifically:

  • Upper Body: Chest muscles (pectoralis major and minor), Back muscles (latissimus dorsi, rhomboids, and trapezius), Shoulders (deltoids), Arms (biceps and triceps)
  • Core: Abdominal muscles (rectus abdominis, transverse abdominis, and obliques), Lower back muscles (erector spinae)
  • Lower Body: Quadriceps, Hamstrings, Glutes, Calves (gastrocnemius and soleus), Hip muscles (hip flexors and hip abductors/adductors)

Chisel workouts also engage multiple muscle groups simultaneously. They also incorporate compound movements and functional exercises. These exercises include squats, lunges, deadlifts, push-ups, and rows.

The combination of resistance training and sculpting exercises in chisel workouts helps to build strength, increase muscle tone, and enhance overall muscular development. [4] It is important that you follow the hammer and chisel workout program guidelines and proper technique to achieve maximum results.

Boost Your Chisel Workouts With Advanced Nutrition

How to create your own hammer and chisel deluxe workouts? Step it up a notch by adding more reps and sets to start. Depending on your rotation calendar, it might be best to increase your training level at regular intervals. 

For example, if you are doing the 30 day Hammer rotation, start increasing your reps on your next 30 Chisel rotation. Following the provided schedule is the best way to ensure a balanced training program. Consider a meal plan to ensure that you are hitting all of your macronutrients.

Look out for these workout-boosting, cognitive-enhancing ingredients including: 

  1. Ashwagandha: It promotes a calmer state of mind [5], it may help individuals focus and perform better during workouts. Ashwagandha has been studied for its potential to enhance muscle strength and promote muscle recovery. [6] It may help increase muscle mass, improve muscle power, and reduce exercise-induced muscle damage. [7]
  2. Eleuthero: Eleuthero (Siberian Ginseng) supports your energy levels and improves your physical performance. [8] It may reduce fatigue and increase endurance, allowing individuals to train at higher intensities for longer durations. 
  3. Rhodiola: Rhodiola improves energy levels, endurance, and mental focus. [9] It may help increase oxygen uptake, enhance muscle energy metabolism, and reduce exercise-induced muscle damage. [10]

Chisel workouts get the best results with consistent training and proper nutrition. Your body benefits from these high quality, plant-based ingredients. Ready to boost your progress with complete nutrition? Start your Satia no-risk trial now.



Get our best articles about nutrition, health and fitness.

About Satia

Our Mission is simple. Top quality functional foods from sources that you can trust.

Learn more