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

viagra online // do you need a prescription for viagra in canada // cialis online // cialis price list // http://viagracoupons-onlinerx.com/

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

Galvanic Spa ageLOC – Galvanic Skin Treatment

Galvanic Spa ageLOC – Galvanic Skin Treatment

In spa, salon professionals have use gentle galvanic currents in customised treatments to refresh and energise the skin. These treatments, through a gentle massaging action, help to focus cellular energy and enhance circulation. In this page I introduce to you Home Galvanic Spa, so see how does a Galvanic Spa treatment work? The Galvanic Spa [...]


About To Carnitine All

About To Carnitine All

Carnitine’s Benefits These days, carnitine’s many benefits are getting a lot of media attention, yet most people are still unsure how taking carnitine will improve their health or how much carnitine their bodies need. Whether you are one of those people or a veteran carnitine user who wants updated information, read on. This section will [...]


With almonds a healthy heart

With almonds a healthy heart

Almonds are one of the most preferred and nutritious nuts. They are added to a list of delicacies to make them rich. The almond fruit seed is the nut that is consumed. Consumption of almonds provides satiety and thereby controls appetite. They are energy dense and rich in nutrients.   Almonds provide monounsaturated fat and [...]


The single arm row- for you to lift objects

The single arm row- for you to lift objects

This back exercise strengthens the muscles in the back of your shoulders. This dumbbell exercise makes it easier for you to lift objects, and is an excellent addition to any fitness routine.   Tips   This exercise can be done holding dumbbells in both hands. However, using just one hand at a time allows you [...]


Help of digestion

Help of digestion

Digestion is a long process that begins with food consumption itself. human beings have a well developed digestive system that is capable of handling a large variety of foods. Digestion begins with the process of chewing. Here, food is mixed with saliva and broken into small pieces that are easy to swallow. Swallowed food is [...]


Q&A

Popular Article

  • 0
    Pre-Workout Nutrition:Muscle Building Pre-Workout Nutrition:Muscle Building

    Remember when it was cool to get really sore after a workout? You know… the “I can barely walk up a flight of stairs without w...

  • 0
    Needed of carbohydrates Needed of carbohydrates

    A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating....

  • 0
    Home remedies of dry cough Home remedies of dry cough

    Dry cough home remediesA dry cough is the kind of cough that does not bring up any phlegm or mucus - this can often be extremely i...

  • 0
    Supplementation Making Sense Supplementation Making Sense

    Be careful where you stick your screwdriver!Thwack! "Use your head, John! You have more sense than that!"Boy, did I hear that line...

  • 0
    Preventing eye allergy Preventing eye allergy

    Allergies are usually caused when the body overreacts to certain substances which would otherwise not cause a reaction in other pe...

Leave a Comment


Refresh