Warm-up (10 min): Hypnotic breathing + band pull-aparts.
| Exercise | Rodney component | Hidden Camera twist | |----------|----------------|---------------------| | Incline DB press | 3x8–10, tempo 4010, self-hypnosis | Random rep interval (roll 5/8/12/15) | | Low cable fly | 3x12, tempo 4020, exhale on effort | Unseen Judge – record set, add 2 reps if chest drops | | Seated DB press | 3x8, tempo 4010, eyes closed for 2 reps/set | Camera Flash drop-set on final set only | | Triceps pushdown | 4x10, tempo 4020, control every mm | No extra – focus on Rodney control |
Finisher (Hidden Camera style):
Run a 4-week repack, then 1 deload week.
| Week | Focus | |------|-------| | 1–2 | Rodney St. Cloud pure (master tempo & breath) | | 3 | Add 1 Hidden Camera technique per session | | 4 | Full integration – all techniques in one workout | | 5 (deload) | 50% volume, Rodney tempo only, no HC techniques | rodney st cloud workout and hidden camera workout new repack
After deload, restart with heavier base weight (e.g., add 5 lb upper / 10 lb lower).
One of the most viral moments from the New Repack footage involves random auditory interference. St. Cloud pipes in sounds of crowd murmurs, arguments, or camera shutters through hidden speakers mid-set. The psychological goal is "Adrenaline Induced Strength" – tricking the amygdala into flooding the system with cortisol and epinephrine to break plateaus.
The term "New Repack" refers to the 2024/2025 re-release of the Rodney St. Cloud digital course. Confronted with legal threats and deplatforming, St. Cloud returned with what he calls "The Ethical Repack."
Here is what is new in the New Repack:
Do not use real hidden cameras on others. Simulated pressure is enough for gains.
The “Rodney St. Cloud Workout + Hidden Camera Workout New Repack” is not a legitimate product. It combines stolen intellectual property with privacy-violating content. Immediate legal and platform enforcement is recommended to protect all parties.
APPENDIX A – Sample DMCA Notice (redacted)
APPENDIX B – Known Sellers (if available)
APPENDIX C – Jurisdiction-specific privacy law citations (e.g., CA Penal Code § 647(j), UK GDPR Art. 9)
To understand the New Repack, you have to understand the original blueprint. The Rodney St. Cloud method, often called H.C.W. (Hidden Camera Workout), is not a standard PPL (Push/Pull/Legs) split. It is a psychological protocol. Warm-up (10 min): Hypnotic breathing + band pull-aparts
The Core Tenets of V1:
The original leaked videos (which have since been scrubbed from mainstream platforms like YouTube and Vimeo) showed athletes achieving PRs (Personal Records) under extreme duress. But critics called it abusive. The "hidden" element led to lawsuits regarding consent, forcing St. Cloud to retreat and rebrand.
| Exercise | Sets | Reps | Tempo | Rest | |----------|------|------|-------|------| | Incline DB Press | 3 | 8–10 | 4010 | 90s | | Cable fly (low to high) | 3 | 12 | 4020 | 60s | | Seated DB shoulder press | 3 | 8–10 | 4010 | 90s | | Triceps overhead extension | 3 | 10–12 | 4020 | 60s |
Tempo = eccentric(4s) / pause(0) / concentric(1s) / pause(0) Run a 4-week repack , then 1 deload week