Days Per Week:
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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:
Wednesday = Chest Day (Density)
Thursday = Back Day (Strength)
Saturday = Shoulder Day (Density)
Sunday = Leg Day (Strength)
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.
Wednesday – Chest and Triceps
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
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
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
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
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
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
Exercise Sets Reps
Squat 3 to 4 6 to 10
Leg Extension 7 40 Total
Romanian Deadlifts 7 35 Total
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.
CytoSport CytoGainer Lean Muscle Maximizer is an all natural formula that contains 54 full grams of protein! With CytoSport CytoGainer Lean Muscle Maximizer, you will fially be able to get a 98% lactose free formula that is 97% fat free with 3g of creatine and 2g of the powerful amino acid known as glutamine. With [...]
The The Best Life Diet Revised and Updated program is rated 4/5 The Best Life Diet Revised and Updated Review: Background The Best Life Diet is a variation of the diet that helped Oprah Winfrey to slim down. The idea is that there are three phases, allowing the dieter to work out any kinks. Phase [...]
Folgers makes it. Starbucks and Dunkin Donuts do too. What am I talking about? Coffee of course! There is nothing better than waking up to a freshly brewed cup of coffee. Coffee wakes you up due to the healthy amount of caffeine found in coffee. However, today there are new ways coffee is being used, [...]
manifest destiny essay p>Joe Franco: It was back in the mid 1980′s when I was first exposed to bodybuilding. At that time my brother was really into working out and eventually entered his first bodybuilding shows. The cool thing was helping big bro backstage at the shows and I was only 14 years old. I [...]
One of the best things you can do for your clients is to be an inspiration. Motivation is one of the best things that any trainer can do to fill their clients will to become more healthy and fit. Learning the facts about health care and fitness is the cornerstone of any successful personal trainer. [...]
- Tony Ferguson
- Diego Brandao
- Jorge Rivera
- Rich Attonito
- Steve Cantwell
- Kenny Florian
- John Miller
- Emma Stone Workout
- bodybuilding forum
- health club gym
- Alan Belcher
- Roy Nelson
- Megan Fox Diet
- how can you gain weight
- Ross Pearson
- Chuck Liddell
- Cub Swanson
- philip heath
- Rachel McAdams Workout
- Hatsu Hioli
- Cody McKenzie
- Anthony Njokuani
- Mirko Cro Cop
- Kamal Shalorus
- Nick Catone
- phil heath 2010
- Michael Bisping
- Ryan Gosling Diet
- Matt Hughes
- golds gym
- Julianne Hough Workout
- lose fat
- diet program
- Reshad Evans
- Georges St-Pierre
- Gray Maynard
- Cindy Crawford Workout
- best workout
- Mark Bocek
- Luis Ramos
- Joey Beltran
Coach Potts :Q&A
Would there be any strength or agility exercises you would recommend to a 400/800 meter type athlete?Agility is not really an aspe...
Do anabolic steroids affect the male reproductive system?
As anabolic steroids are so strongly associated with male traits such as strength and muscles it seems tragic that the side effect...
What can I do to get strong abs and arm muscles without going to the gym?
There are many, many options for strength training that don't require a trip to the gym. If you have dumbbells, a resistance band,...
Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a...
What are some of the benefits of raspberry ketone?
According to a couple different articles on http://www.doctoroz.com/, there are several potential benefits that have been seen in ...
Cellulitis: natural cure
Cellulitis RemediesCellulitis is a skin infection that is caused by a type of bacteria. This infection not only affects the surfac...
6 More Meals To Kickstart Paleo Perfection Your Caveman Lifestyle
Meal 1 /// Egg White And Vegetable ScrambleIngredients For Scramble4 egg whites (from free range chicken eggs)1/4 large zucchini (...
Gordie Adam got British Finals 2nd place
Well it’s now just over a week since the British finals where I placed second in the Heavyweight category! For those of you who ...
Childhood obesity is a raising concern these days as the number of children suffering from obesity has risen three times since 198...
Great Food & Great Taste-Physique-Friendly Recipes
Great Food And Great Taste?Not too long ago there was a television commercial promoting Kellogg's All Bran Bars. You might remembe...