Density & Strength 4 Day Split Of Steve




Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Steve Shaw
Workout Description

This is not a routine for beginners. You must have decent form on your heavy compound lifts before engaging in any form of heavy strength training. If you have spotty form, or do not have at least an 800 pound total for deadlift, squat and bench press, I recommend sticking with a more basic beginner routine.

This routine focuses on density days utilizing rest-pause training, and strength days which utilize low rep sets. It’s a routine I love, and is fairly close to what I have personally run for a good portion of 2009. I had great results with this program, and didn’t stall all year. For the record, even the split is my split.

It’s time to become a beast. By improving your strength and your hypertrophy, you will hit your goals and then some. Stick with this routine for at least 4-6 months, and if it’s stick working – keep going!
The Density And Strength Workout Split

You will need 2 full weeks to finish a complete cycle of this workout. During these 2 weeks you will workout 8 times, performing 4 strength workouts and 4 density workouts. The split is as follows:

Week 1

    Wednesday = Chest Day (Density)
    Thursday = Back Day (Strength)
    Saturday = Shoulder Day (Density)
    Sunday = Leg Day (Strength)

Week 2

    Wednesday = Chest Day (Strength)
    Thursday = Back Day (Density)
    Saturday = Shoulder Day (Strength)
    Sunday = Leg Day (Density)

Do not add in more training days. Naturals do not need training overkill. This is a very taxing routine, and you need your rest. Make sure workouts aren’t running longer then one hour. If you are finishing in well under an hour, and want to add in pertinent complimentary exercises, by all means do so.
Core Workout Principles

Progression. All of my workouts focus on progression. On every set of every workout, you must be trying for more reps. If you waste sets, there is no point in using this routine. Do as many reps as possible, training shy of failure on each set.

For Density Sets:

    Total Sets. Perform 7 sets per exercise.
    Rest Between Sets. Rest between each set is…30, 30, 60, 60, 90 and 120 seconds. The rest periods get longer as you go deeper into total sets. This allows for your strength to come back.
    Failure. Don’t train to failure. Only do as many reps as you can.
    Progression. When you can do 30 reps in 7 sets, add weight to the bar. For some exercises, you may increase this number up to 35. I also prefer to do higher reps for certain leg exercises – such as leg extensions. You could aim as high as 40 to 50 reps for exercises such as this.

For Strength Sets:

    Total Sets. You will start by doing 8 sets of 2 reps, and will be pushing to get 8 sets of 3 reps.
    Rest Between Sets. Rest exactly 2 minutes between sets.
    Progression. When you can perform 8 sets of 3 reps, add weight to the bar.

Warm-up as needed. After about 3 to 4 weeks on this program, you will notice your strength endurance is improving, and you should start to progress on a consistent basis. For some of you, it may take more then a month for your body to adapt to limited reps. Also, I find that my joints tend to handle limited rest sets much better. This could be due to keeping the joints and muscles moving, instead of cooling them down with 3+ minute rests. Your mileage may vary.
Workout Schedule:
Wednesday – Chest and Triceps
Density Workout
Exercise     Sets     Reps
Barbell Bench Press     7     30 Total
Chest Dips or DB Bench Press or Incline Bench Press     7     30 Total
Close Grip Bench Press     7     30 Total
Strength Workout
Barbell Bench Press     8     2 to 3
2 Chest Exercises of Choice     3     6 to 10
1 to 2 Tricep Exercises of Choice     3     6 to 10
Thursday – Back
Density Workout
Exercise     Sets     Reps
Deadlift *     Singles     10 minutes
Barbell Row or Yates Row or Seated Cable Row     7     30 Total
Pull Ups or Lat Pull Down or T Bar Row     7     30 Total
Strength Workout
Deadlift     8     2 to 3
2 to 3 Back Exercises of Choice     3     6 to 10
Optional: 1 Traps Exercise     3     6 to 12
Notes

* Do as many deadlift singles reps as you can in 10 minutes. When you hit 15 total reps for 10 minutes, add weight.

Friday – Rest Day
Saturday – Shoulders and Biceps
Density Workout
Exercise     Sets     Reps
Seated Press Behind The Neck or Military Press     7     30 Total
Seated Arnold Press or Upright Rows     7     30 Total
Barbell Curl or Standing Dumbbell Curl     7     30 Total
Strength Workout
Seated Press Behind The Neck     8     2 to 3
2 to 3 Shoulder Exercises of Choice     3     6 to 10
1 to 3 Biceps Exercises of Choice     3     6 to 10
Sunday – Legs
Density Workout
Exercise     Sets     Reps
Squat     3 to 4     6 to 10
Leg Extension     7     40 Total
Romanian Deadlifts     7     35 Total
Strength Workout
Squat     8     2 to 3
1 to 2 Quads Exercises of Choice     3     6 to 15
1 to 2 Hamstring Exercises of Choice     3     6 to 12
Notes

Note regarding ab training: Add in abs or calves once or twice per week if you wish – on any training day.


Popular Posts

Training, Diet & Supplementation!

Training, Diet & Supplementation!

The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone [...]


Torso, Arm and Chest Flexibility Exercises

Torso, Arm and Chest Flexibility Exercises

Standing Side Stretch Stand with your legs slightly wider than shoulder width apart (make sure you have a solid base to stand on). Keep your legs straight.Raise your right arm straight up and lower your left shoulder to the floor sliding your left arm down your leg as far as you go until you feel [...]


Benefits of Chiropractic Care

Benefits of Chiropractic Care

Most people normally don’t see a chiropractor regularly unless they have an unusual pain somewhere on their body. What people do not know is by going to a chiropractor regularly they can feel better daily, be less prone to sickness, feel looser for exercising, and can reduce the risk of arthritis in their bones. Chiropractors [...]


Cinch

Cinch

The Cinch program is rated 3/5 Cinch Review: Background The Cinch program was created by Shaklee, one of the leading companies in natural nutrition, beauty and green cleaning products in the United States. Shaklee has recently entered the diet industry with the introduction of Cinch, a weight loss set featuring a series of products combined [...]


Wall squats to strengthen the quadriceps

Wall squats to strengthen the quadriceps

This is one of the leg strengthening exercises that strengthens the quadriceps muscles, which are some of the largest muscles in your body. This workout also benefits your buttocks.   What muscles do this exercise work and strengthen?   The primary muscles that benefit from this exercise are:   rectus femoris (extends leg and flexes [...]


Q&A

Popular Article

  • 0
    Healthy Mexican Recipes-Ask The Muscle Cook Healthy Mexican Recipes-Ask The Muscle Cook

    QI love making Mexican food, but I'm not sure it fits into my fitness goals. Can you tell me a few healthy Mexican recipes?I do ha...

  • 0
    A wonder vegetable is beans A wonder vegetable is beans

    Bean Diet Given the fact that obesity is becoming an increasingly common problem all over the world, it is good to see an eve...

  • 0
    Who Are The Top 5 Naturals? Who Are The Top 5 Naturals?

    Wow good question and I’m excited to answer it! Let’s take a look at each former Mr. O starting with the very first: Larry ...

  • 0
    7-Keto DHEA The Science Behind 7-Keto DHEA The Science Behind

    7-Keto-DHEA (also known as 7-Keto, 7-ketodehydroepiandrosterone, or 7-oxodehydroepiandrosterone) is a steroid produced by metaboli...

  • 0
    Brandon Curry Brandon Curry

    Brandon Curry burst onto the bodybuilding scene at the 2007 USA Championships, where he finished a close second in the heavyweight...

Leave a Comment


Refresh