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.
The Calorie Restriction Diet program is rated 2/5 Calorie Restriction Diet Review: Background The diet, which was founded by a model named Nyree, focuses on under eating as a quick answer to weight problems. If you eat less, you will lose weight. The diet is used commonly by models to keep weight off or lose [...]
Rules Of The Right Of WheyThere are four rules you must know to successfully cook with whey. Master them, and become master of the protein universe. You may use these rules to bake cakes as well but, for now, let’s stick to pancakes and muffins. Rule # 1 ///Never-NEVER-bake or panfry a batter that is [...]
You have mentioned two branded medications suggested by your doctor. The first, Omnacortil, has the active ingredient prednisone, which is a corticosteroid hormone used as an anti-inflammatory agent. The second, Teczine, has levocetirizine, an antihistamine that is used to treat allergies. In combination with your symptoms, it would appear you are suffering from an allergic [...]
Q: Can you please give a healthy cheat meal recipe to enjoy while I’m preparing for a bodybuilding contest? (If it has chocolate in it, all the better!) My cravings have become so dire that I usually end up eating anything in reach. Dave: Good old pre-contest diet cravings – they tend to get the [...]
Breast implants and confidence are often mutually affective aspects of a woman’s life. Confidence is defined as a strong belief in one’s own abilities and self worth. For some women with naturally small breasts, their confidence might never develop to a normal extent, leaving them feeling insecure, self conscious and scared to face the challenges [...]
- Louis Gaudinot
- Eliza Dushku Workout
- Khloe Kardashian Workout
- Beyonce Diet
- sport and fitness
- Fabio Maldonado
- Tim Boetsch
- Britney Spears Workout
- Leonard Garcia
- Alessandra Ambrosio Diet
- phil heath 2011
- Thiago Alves
- Stanislav Nedkov
- jay cutler bodybuilder wife
- Ryan Seacrest Diet
- Kim Zolciak Workout
- phil heath
- Erick Silva
- bodybuilding clothing canada
- Evan Dunham
- Chris Cariaso
- Janet Jackson Workout
- Kim Kardashian Workout
- Kelly Osbourne Workout
- Matt Grice
- Walel Watson
- bodybuilder phil heath
- Rich Franklin
- Ross Pearson
- fitness studio
- Carlo Prater
- Stephan Bonnar
- Kevin Costner Workout
- Ben Rothwell
- Dongi Yang
How do I speed up my Running Tempo?
Knowing your cadence is an important first step to a quicker run tempo. Perform this on one of your usual training runs on flat te...
How do I gain weight?
The first step to gaining weight is to set up a plan to do so A solid plan can and will go a long way. A good plan will keep you ...
Which foods should i avoid when trying to lose weight?
It is a matter of what you eat and how much you eat. In addition, daily cardio exercise is excellent for weight loss. Do not eat p...
Does using Raspberry Ketone have any bad side effects?
The answer to that question is an unequivocal no. Seeing as the product is made 100% from raspberries that are completely natural,...
What’s better, Free-weights or Machine Weights?
Free weights generally challenge an overall muscle group more intensely. They assist in the development of core trunk strength, st...
Perfect Fat Burner
What Do You Want Your Fat Burner To Do?Different fat burners serve different purposes, so the first thing to decide is what you wa...
The Advantra-Z program is rated 3/5 Advantra-Z Review:BackgroundWhen Ephedra was banned due to its medical issues, Advantra-Z clai...
Eat before exercise
Many people wrongly believe that they should avoid sugars and other simple carbohydrates before exercise as these might trigger a ...
Steps to lasting weight loss
Being overweight and trying to lose weight can be a constant struggle. Just as the pounds didn’t just magically appear one morni...
8-Factor Diet Pill
The 8-Factor Diet Pill program is rated 1/5 8-Factor Diet Pill Review:BackgroundThere are a number of ingredients that, when combi...