Density & Strength 4 Day Split Of Steve

Workout Summary
Main Goal:
Build Muscle
Workout Type:
Training Level:
Days Per Week:
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
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

* 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

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

Popular Posts

Tips: weight loss

Tips: weight loss

Do you dread going to the gym? Get bored walking the treadmill? Put the fun back in fitness to lose weight. Weight loss activities don not have to be boring or repetitive. Challenge yourself to step out of your comfort zone and try something new or a different way to achieve the same goals. You [...]

Benefits of B Vitamins

Benefits of B Vitamins

What is Vitamin B The B family of vitamins consists of eight water soluble vitamins that are co-dependent on one another. These vitamins include vitamin B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12. Benefits of B Vitamins B Vitamins are important for maintaining and improving your metabolism, maintaining healthy skin, supporting the immune and [...]

Making Chocolate Health Hidden Secret

Making Chocolate Health Hidden Secret

Is Dark Chocolate a Healthy Alternative?Answer: Dark chocolate is fine… in moderation. Dark Chocolate actually does pack in some healthy antioxidants that will boost your overall health. What provides the antioxidant benefit of dark chocolate? Cocoa. The higher percentage of pure cocoa that is in dark chocolate, the darker it’ll be. Usually this also means [...]

Calf Training

Calf Training

Back Off Ex Girlfriend Quotes p>Basic Calf TrainingAs anyone who has been training for a while can verify, the quest for diamonds, unless you have been blessed favorably by genetics, can seem a never ending road. All of the really great bodybuilders had awesome calves; with names such as Arnold Schwarzenegger, Tom Platz and Gary [...]

Recipe Of Grouper Provencale

Recipe Of Grouper Provencale

Ingredients: 1 lb. grouper*, cut into four 4-ounce pieces (halibut, seabass or red snapper may be substituted)1/2 cup dry white wine3 cups tomatoes, diced1 cup onion, finely chopped2 garlic cloves, minced1/4 cup fresh basil, chopped or 4 teaspoons dried basil1 Tablespoon Kalamata olives, minced1 Tablespoon olive oil1/8 teaspoon salt1/8 teaspoon black pepper1/4 cup dry breadcrumbs, [...]


Popular Article

  • 0
    Remedy of itchy tattoo Remedy of itchy tattoo

    Getting yourself that perfect tattoo lets you make a permanent statement about your style and attitude. However, tattooing is not ...

  • 1
    Hot and cold therapy helps to relieve joint pain Hot and cold therapy helps to relieve joint pain

    Do you suffer from aching joints? Does a simple task like putting on a shirt or walking down the stairs take forever because it’...

  • 0
    Problem of lumbar spinal stenosis Problem of lumbar spinal stenosis

    The spine is one of the delicate parts of the body. If a part of it is broken, expect that another part of your body will suffer p...

  • 0
    Spencer Fisher Spencer Fisher

    TRAINING: Cardio and technique in the mornings and sparring, grappling or video games and donuts at night.  It’s been donuts an...

  • 0
    Designer Whey Protein Designer Whey Protein

    Giving you a simple protein powder, the Designer Whey Protein formula will help you to get all of the key proteins and other nutri...

Leave a Comment