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DOUGS 4 DAY SPLIT MAXIMUM STRENGTH WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Intermediate
Main Goal: Increase Strength
Days Per Week: 4
Workout Type: Split
Designed By: Doug Lawrenson

Description of Workout:

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.
Workout 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)
Workout 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)
Workout 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)
Workout Notes:
None

Saturday and Sunday: days off/rest days

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