Craig Capurso IFBB Physique Pro Interview

Craig Capurso IFBB Physique Pro Interview
  • Age:

  • Height:

  • Chosen Sport:

    IFBB Pro Physique
  • Years Training:

  • Off-Season Weight:

  • Competition Weight:

  • Competition Records:

    • 2013- IFBB Toronto Pro -- Men's Physique -- 5th Place
    • 2013- IFBB New York Pro -- Men's Physique -- 4th place
    • 2012- Spokes Model Contest -- 1st Place -- Spokes Model Contract
    • 2011 - NPC Team Universe – Men’s Physique-- Class A -- 1st Place-- Awarded IFBB Pro Card
    • 2011 - NPC Garden States – Men’s Physique -- 1 Class -- 1st place
    • 2009 - Fitness Atlantic- Fitness Model --1st Place
  • Training Information:

    What is your general training philosophy/style?


    What is your current training split?

    I like to train 6 days a week while taking one day off. I usually hit one body part per day so that I can make sure to completely annihilate that muscle and let it have ample amount of time to recover before hitting it again. 

    I use these Training Rules

    • Heavy Volume Sets- Pick a weight for the first set that you can get 16-18, but maybe not 19 reps.
    • This should be your weight for all sets.
    • Follow multiple sets until failure until you hit the desired number of reps (e.g. 100).
    • 3-5 Minutes rest between Heavy Volume Sets
    • Supersets: Complete the 1st exercise, immediately follow with 2nd exercise (no rest), then rest 1-2 minutes before repeating.
    • I do not add cardio until a month out from a show, in which case I do 30 minutes walking on an incline 2 days per week, followed by a treadmill incline variation: 2 min walk, 1 minute sprint, 30 seconds rest, repeated for 30 minutes, I also cycle through variations of Tabata for cardio and strength training.
    Monday Tuesday Wednesday Thursday Friday Saturday
    Chest Back Legs Shoulders Arms Abs/ Calves
    Dumbbell Bench Press 100 reps
    Dumbbell Flye

    4 x 12

    Decline Dumbbell Pullover

    4 x 12


    4 x failure

    Lying T-Bar Row

    100 reps

    Seated Cable Row

    4 x 20

    Wide-grip Lat Pulldown

    4 x 20

    Seated Rear Delt DB Raise

    4 x 20


    4 x failure


    Barbell Squat

    100 reps
    Dumbbell Lunges

    5 x 12

    Sumo Deadlift

    5 x 12

    Seated Calf 5 x 12
    Leg Press 3 x 25
    Dumbbell Shoulder Press

    100 reps

    Standing Front Barbell Raise 4 x 12
    Cable Seated Lateral raises 4 x 12
    Upright Barbell Rows

    4 x 12

    Weight Plate Steering Wheel Turns

    4 x 15-20

    Tricep Pushdown (warm-up) 2 x 25
    Lying Tricep Press 5 x 12
    Dumbbell Alternate Bicep Curl 5 x 12
    Weighted Bench Dips

    4 x 15

    Barbell Curl

    4 x 15

    Tricep Kickback / Hammer Curl

    4 x 12 (superset)

    Abs/ Calves
    Hanging Leg Raises

    4 x 15

    Seated Calf Raise 4 x 20
    Decline Reverse Crunch

    4 x 15

    Standing Calf Raises

    4 x 20

    Cable Crunch (Standing)

    4 x 15

    Donkey Calf Raises 4 x 30

    What are your maximum bench press, squat and deadlift weights?

    Bench Press: 180kg (396lb) x 1 rep

    Squat: 180kg (396lb) x 20 reps

    Deadlift: 240kg (530lb)

    What type of cardio do you find most effective when trying to lose bodyfat?

    HIIT... If I am doing cardio it is because I am behind and or very close to a show.  Otherwise I will opt for workout intensity and diet to lose 90% of it.

    What is your favourite exercise and why?

    Squats! It’s always fun to see what I can do with this exercise and how hard I can push my body on that particular day. Legs is the one muscle group that I can push and it keeps on going.

  • Dieting/Supplementation Information:

    Do you bulk and cut? Or stay lean all year round?

    I bulk and then cut. I am an ex-football player and this is how we have always done it. Grow as much as we can in the winter and then as the season approaches cut it up. I have kept my football roots with me but I am not allowing myself to go wild in the off season, it is still one of the best times to make your gains so you still want to have a plan and good nurtrition.

    What does your typical meal plan look like?

    AM:  Wake up and either have a coffee shake mixed with Cellucor Whey Cinnamon Swirl and Oats, or 2nd choice being a few eggs, egg whites and oatmeal or granola.

    Meal 2: Depending on my schedule and when I plan to workout this could be some type of meat with either a carb source like sweet potatoes, rice cakes, granola, and or a fat source like peanuts, almonds and or the nut butters. I tend to have either a carb source or fat source in combination with a meal containing protein not both.  If I am planning to go to the gym in the AM or noon I would make meal 2 a protein shake of Cellucor Whey Cinnamon Swirl and Oats.

    Intra-workout: I would add a fast acting carb along with some Cellucor BCAA.

    Post-workout: I would take down another protein shake of Cellucor Whey mixing in a fast acting carbs source.  Examples of fast acting carbs for me would be Waxy Maize, Dextrose or Karbolyn.  

    Other Meals: I will have multiple sources of protein prepared at any given time so I go back and forth between the rests of my meal choices and really mix and match through my approved food list.  I do not get enough greens so I supplement them with a green supplement which I drink during the day to make sure I am getting those vital nutrients that you body requires.

    I am a big believer on reaching a total calorie and macro goals per day.  You can have 4 meal or 10 meal it’s all the same to me as long as that total number is in line with your goals.  Do not make dieting hard just use a little math and prepare ahead of time.

    When you diet, do you cut carbs completely out of your diet? Or do you taper them down?

    Nope, I keep them in and cycle them from time to time but my goal is to eat around 33% of my calories from carbohydrates.

    Tell us about your most challenging experience while dieting and how did you overcome it?

    Sometimes the body will not respond to cutting small amounts of calories so you must really cut them hard to minimal levels and add a ton of cardio. With little energy this is very challenging and unpleasant for anyone.

    What is your favourite clean meal

    Grilled Salmon.

    What is your favourite cheat meal

    Peanut Butter Cup Ice Cream.

    What are your 3 favourite supplements and why?

    1. Cellucor BCAA: For recovery & endurance.

    2. Cellucor Cor-Performance Whey: For meal replacement and muscle growth and recovery.

    3. Cellucor C4 Extreme: Energy strength and size.

  • Personal Information:

    What led you to your chosen sport?

    After I began boxing in a Wall St Charity event I shed much of my football fluff and found a decent looking body underneath.  I have always been very passionate about training and maximizing my efforts. I used fitness competitions as means to gain exposure in order for me to share with you all my take on things.

    Where do you see yourself in 5 years?

    I am in the development stages of not 1 but 2 start up web companies. So, if all goes according to plan I will be successfully at the head of these two companies barking orders to make them even better.  I will always carry a passion for fitness and will continue to write eBooks as it is the best way for me to reach as many people possible.

    Who are your role models and why?

    I look up to smart business men. The one that comes to mind is Ryan Deluca.  If you want me to name a fitness star then I would have to say Mike O’hearn he is just a giant and strong as hell and I respect that.

    What words best describe you?

    Multi Dimensional, Focused

    How do you manage the balance in your life and find time for everything?

    I am not sure I do any more lol. I used to be a Wall St Oil Trader on top of being an Athlete for and Cellucor and Online fitness consultant and I feel I had more time when I had this regiment. I stopped trading to focus on the start up websites but that job is always pending another step so I feel like there is always more to-do. I am learning to deal with this by trying to “prioritize my priorities.” Say that over 3 times so it resonates. This is what must be done when you have overwhelming tasks figure out where you need to spend your energy first and so on.

    Do you have a quote that you live by?

    "Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right." - Aldous Huxley

    What is your favourite sport outside of your chosen sport and why?

    American Football I love the game, the intensity, the speed, the power, I love the smash.

    Is there anything else you would like to leave us with?

    Proper Goal setting is the first step. Create long and short term goals that are actually achievable.  Then it’s about educating on how best to achieve that goal while setting a plan in action. It is like any good business plan. It will define that path for your success through steps and questions about yourself and what you are willing to do to take it to that level.

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