Who is Craig Capurso?
Craig Capurso’s fitness career has flourished, going from a job on Wall Street to a successful run in an IFBB Pro men’s physique competition.
When he started weightlifting at the age of 12, everything got started. He was influenced as a young child by his older brother Frank, who participated in American football during his adolescence.
Short Career of Craig Capurso
Craig Capurso was immediately enamored with the training lifestyle and set his eyes on developing a powerful physique that would enable him to succeed in contact sports.
When Craig was in high school, he was able to develop a strong, defined body, and by the time he entered college, he was playing semi-pro American football.
Later, Craig decided to quit playing American football and seek a profession as a market trader. But he soon understood that bodybuilding was where his genuine interest lay.
Since then, he has developed a lucrative career in the fitness industry, becoming a sponsored athlete and online celebrity.
Here is his account:
Body Measurements of Craig Capurso
| Full Name: | Craig Capurso |
| HEIGHT: | 5’10” (177.5cm) |
| WEIGHT: | 215 – 225lbs (93.0 – 102.1kg) |
| NATIONALITY: | American |
| PROFESSION: | IFBB Pro Men’s Physique Competitor, Sponsored Athlete, Entrepreneur |
| ERA: | 2000, 2010 |
Accomplishments
Career Accomplishments
- IFBB Pro Men’s Physique Competitor
- Sponsored Athlete
- Entrepreneur
Competitive Results
2016
- MuscleContest Pro (IFBB): Men’s Classic Physique – 10th place
2015
- San Jose Pro (IFBB): Men’s Physique – 16th place
- Toronto Pro (IFBB): Men’s Physique – 7th place
2013
- Valenti Gold Cup (IFBB): Men’s Physique – 9th place
- Dallas Europa (IFBB): Men’s Physique – 10th Place
- Tampa Pro (IFBB): Men’s Physique – 5th Place
- Toronto Pro (IFBB): Men’s Physique – 5th Place
- New York Pro (IFBB): Men’s Physique – 4th place
- Pittsburgh Pro (IFBB): Men’s Physique – 14th Place
- Orlando Europa (IFBB): Men’s Physique – 10th Place
2012
- Valenti Gold Cup (IFBB): Men’s Physique – 5th Place
- New York Pro (IFBB): Men’s Physique – 9th place
- Bodybuilding.com Spokes Model Contest – 1st Place – Spokes Model Contract
2011
- Team Universe (NPC): Men’s Physique Class A – 1st Place (Awarded IFBB Pro Card)
- Junior Nationals (NPC): Men’s Physique Class A – 5th Place
- Garden States (NPC): Men’s Physique 1 Class – 1st place
- Atlantic States (NPC): Men’s Physique 1 Class – 1st place
- Central US Championship (WBFF): Muscle Model – 6th Place
- Fitness Atlantic (WBFF): Fitness Model – 4th Place
2010
- Natural Mania (INBF): Mr. Fitness Contest Class B – 1st Place and Overall Winner
- Natural Mania (INBF): Open Heavyweight Bodybuilding – 3rd Place
2009
- Model Universe Miami – 5th Place
- Fitness Atlantic: Fitness Model – 1st Place
Biography
Developing A Love For Fitness
Craig Capurso has always been passionate about physical training. Born and raised in New York City, New York, his older brother Frank, who began playing American football in high school, had a significant influence on him.
From the age of 12, Craig started going to the gym regularly and fell in love with the weight room. According to what Craig remembers, “I was hooked from that moment on. I felt the surge and sense of getting bigger and better, it was like an addiction.”
Then, like Frank, Craig decided to pursue a career as an American football player. Craig began by confessing that their poor diet during his adolescence was his downfall.
This meant that while getting stronger, he didn’t grow bigger. I grew, but I got powerful and swift, as Craig himself put it. I was a young person with a slender frame.
Sports Interests
Craig Capurso played American football diligently all through high school, progressing to the semi-pro level by the time he entered college.
By this time, Craig had overcome his gym ignorance and was learning more about nutrition. As a result, he was able to gain significant muscle mass.
After graduating from college, Craig decided to change his life course. He had begun working on Wall Street in New York as a market trader in addition to his career in American football.
Craig was unable to give his throughout his workouts because of his career outside of sports. At this point, Craig regrettably decided to permanently give up playing American football. As Craig puts it
“Traveling and practicing became too challenging. Since I was young, football has been my main passion. Nevertheless, despite my skill, I was aware that skipping practice was not giving it my all.
Craig managed to squeeze in gym time despite his busy schedule working on Wall Street. By 2009, Craig had decided to pursue a career in fitness, and he turned to the bodybuilding arena to do so.
Taking Part In Bodybuilding Competitions
Craig won the fitness model division of his first contest, the 2009 Fitness Atlantic, taking first place overall. From that point on, Craig continued to make progress since he was eager to achieve further achievements.
Two years later, Craig began to take part in NPC competitions. He won first place in both the NPC Garden States and NPC Atlantic States events in 2011, demonstrating his prodigious powers in the bodybuilding arena.
He was able to obtain his IFBB Pro Card before the end of 2011, propelling his bodybuilding career forward.
The following year, Craig understood that fitness was where his genuine calling lay. Craig decided to end his job as a market trader at this point. Instead, he started dedicating his full attention to exercise.
Craig Capurso Currently
After receiving his IFBB Pro Card, Craig has demonstrated his potential as a men’s physique professional bodybuilder by finishing in the top ten in events like the 2013 Toronto Pro and 2013 Tampa Pro championships, where he placed fifth each time.
He signed on as a sponsored athlete in 2012, which allowed him to advance in his fitness profession.
Through years of consistent hard work and perseverance, he was able to develop a fantastic physique, and as a result, he has gained enormous popularity on social media.
Training
Supersets And High Volume
Six days a week, Craig works out in the gym, concentrating on a different muscle area each day. His exercises are centered on the idea of “high volume,” which enables him to quickly add lean muscle.
Here is Craig describing his favorite training approach:
“Heavy Volume Training is a concept I developed that drives my training technique (HVT). I like to think of it as modified max effort training.
Through 100 repetitions of an exercise, followed by 3 supersets, one must apply their maximum force and energy.
Cardio
Craig decides to maintain a high level of intensity throughout his workouts. This thus lessens his requirement for cardiac exercise.
The closer a competition gets, the more often he will engage in HIIT (high-intensity interval training). Craig described his cardio exercise regimen as follows:
“I will use exercise (HIIT primarily) daily to lose the additional weight when I am behind on my prep. Cardio is not even necessary in my opinion if I have taken the time to prepare for a concert or shoot.
All I require to properly prepare for a show is to train so intensely that I can hardly breathe during my sets.
Training Program For Craig Capurso
The six-day training split for Craig is as follows:
Day 1: Chest
Heavy Volume
- Dumbbell Bench Press 100 reps (Heavy Volume)
Superset:
- Butterfly – 4 sets of 12 reps or failure
- Svend Press – 4 sets of 12 or failure, 2-count pause at extension
Superset:
- Decline Dumbbell Pullover – 4 sets of 12 reps
- Pushups – 4 sets till failure
Day 2: Back
Heavy Volume
- Lying T-Bar Row 100 reps (Heavy Volume)
Superset
- Seated Cable Rows – 4 sets of 20 reps
- Wide-Grip Lat Pulldown – 4 sets of 20 reps
Superset
- Seated Bent-Over Rear Delt Raise – 4 sets of 20 reps or failure
- Pullups – 4 sets to failure (Switch grip, begin wide-grip, and move in each set)
Day 3: Legs
Heavy Volume
- Barbell Squat – 100 reps (Heavy Volume)
Superset
- Dumbbell Lunges (on a step) – 5 sets of 12 reps, alternating legs
- Sumo Deadlift – 5 sets of 12 reps
Superset
- Seated Calf Raise – 5 sets of 12 reps
- Leg Press – 3 sets of 25 reps
Day 4: Shoulders
Heavy Volume
- Dumbbell Shoulder Press – 100 reps (Heavy Volume)
Superset
- Standing Front Barbell Raise (with EZ-Bar) – 4 sets of 12 reps
- Cable Seated Lateral Raise – 4 sets of 12 reps
Superset
- Upright Barbell Row – 4 sets of 12 reps
- Steering Wheel Turns – 4 sets of 15-20 reps
Day 5: Arms
- Warm-up
- Triceps Pushdown – 2 sets of 25 reps
Superset
- Lying Triceps Press – 5 sets of 12 reps
- Dumbbell Alternate Bicep Curl – 5 sets of 12 reps
Superset
- Weighted Bench Dip – 4 sets of 15 reps
- Barbell Curl – 4 sets of 15 reps
Superset
- Tricep Dumbbell Kickback – 4 sets of 12 reps
- Incline Hammer Curls – 4 sets of 12 reps
Day 6: Abs and Calves
Superset
- Hanging Leg Raise – 4 sets of 15 reps
- Seated Calf Raise – 4 sets of 20 reps
Superset
- Decline Reverse Crunch – 4 sets of 15 reps
- Standing Calf Raises – 4 sets of 20 reps
Superset
- Cable Crunch (Standing) – 4 sets of 15 reps
- Donkey Calf Raises – 4 sets of 20 reps
Nutrition
Adding Bulk And Cutting
Craig maintains a nutritious diet during the bodybuilding season to fuel his demanding exercises and keep himself as trim as possible.
Craig will gradually increase his caloric intake to add muscle mass during his off-season while being careful not to overdo it, which can harm his performance in the gym. As Craig puts it
“I bulk before cutting. In American football, where I once played, this is how we always did it.
In the winter, we try to grow as much as we can, and as springtime approaches, we cut it up. Even though I still have my football origins, I restrain myself during the off-season.
A Daily Diet For Craig
The diet that Craig uses to maintain his leanness while training for competitions is as follows:
Meal 1
- Liquid Egg Whites
- 1 Cup of Old Fashioned Oats
Meal 2
- 4 oz of Boneless Skinless Turkey Breast
- 3 Brown Rice Cakes
Meal 3
- 4 oz of Boneless Skinless Turkey Breast
- Green Salad and Zero Calorie Dressing
- Serving of Almonds
Meal 4
- 1 Can of Tuna in Water
- 1 Rice Cake
- Serving of Almonds
Meal 5
- Double-Brewed Coffee
- 1 Banana
- 2 Scoops of BCAAs
Meal 6
- 2 servings of Whey Protein Isolate
- 1 serving of Carbohydrate Source
- 5 g of Creatine
Meal 7
- 5 oz of Lean Ground Beef
- Yams
- Green Salad and Zero Calorie Dressing
Meal 8
- Whey Protein Isolate
- Chunky Peanut Butter
Influences And Idols
Mike O’Hearn has a phenomenal body thanks to years of hard work in the gym, and Craig is a major fan of his. He is simply a behemoth and strong as hell, and I respect that, in Craig’s own words.
Craig admires other fitness legends like Arnold Schwarzenegger. Craig wants to achieve the same level of success that Arnold has in his profession, both inside and outside of the fitness industry.
Here is Craig expressing his admiration for Arnold: “He made bodybuilding popular and transitioned it into acting, etc. That is what I finally want to do.
What could Craig Capurso Teach Us?
What we can take away from Craig Capurso is that he went above and beyond to establish a prosperous career in the fitness industry. Craig accomplished this and so much more as a result of his diligence and perseverance.
Craig has been self-motivated to develop and keep up a superb body ever since he was a little lad. He always established new objectives for himself so that he might maximize his fitness potential.
Craig made sure he didn’t stray from his course even when things weren’t quite going as planned. Craig himself says:
Setting goals is what keeps me motivated, and when I fall short of them, I work even harder to reach the next one.
Every experience in life is a learning opportunity, and nothing in life should ever be viewed as a failure; rather, they are learning opportunities that shape your future.