If you are looking to a pure strength training routine, then this routine is for you. This program will increase your strength is the shortest time possible.
Workout Summary
| Main Goal: | Increase Strength |
| Workout Type: | Split |
| Training Level: | Intermediate |
| Days Per Week: | 4 |
| Equipment Required: | Barbell, Dumbbells, EZ Bar, Machines |
| Target Gender: | Male & Female |
| Author: | Doug Lawrenson |
Workout Description
If you are looking to a pure strength training routine, then this routine is for you. Doug Lawrenson has designed this strength program to increase your strength is the shortest time possible. This is an intermediate strength training program. Beginners should not use this workout. If you need a beginners strength workout head over to our muscle forum and ask. We’ll put one together for you. Good luck, stick with it and build some more strength!
Important:
- 5 mins warmup and stretching before your workout
- 2 warmup sets for each exercise
- 5 mins of cool down and 5 mins stretching after each workout
| Monday – Shoulders and Triceps | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 8, 6, 4, 2 |
| The last set should be supersetted with side laterals (10-15 reps). You can also replace this exercise with seated barbell press. | ||
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 4 | 8, 6, 4, 2 |
| 4 sets of with the last set supersetted with tricep push down for 10-15 reps. | ||
| Notes | ||
| None | ||
| Tuesday – Back | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Bent Over Barbell Row | 4 | 8, 6, 4, 2 |
| Make sure you keep a wide grip. The last set should be a superset with wide grip pull down(10 to 15 reps) | ||
| Notes | ||
| None | ||
Wednesday: day off/rest day
| Thursday – Chest and Biceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Bench Press | 4 | 8, 6, 4, 2 |
| With the last set to be a superset with flat bench dumbbell flys (10 to 15 reps) | ||
| Biceps | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Curl | 4 | 8, 6, 4, 2 |
| Last set superset with standing barbell curls (10 -15 reps) | ||
| Notes | ||
| None | ||
| Friday – Legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 4 | 8, 6, 4, 2 |
| Last set superset with leg extensions (15 – 20 reps) | ||
| Leg Curl | 4 | 8, 6, 4, 2 |
| Last set double drop set to failure | ||
| Calves | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 4 | 8, 6, 4, 2 |
| Last set double drop set (15 – 20 reps) | ||
| None | ||
| None | ||
Saturday and Sunday: days off/rest days
Source: Dougs 4 Day Split Maximum Strength Workout