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
| 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
| 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
Got Something To Say? Post Your Comments Below
You mention that this routine is not for beginners. I have been lifting on and off for years at an intermediate level. However I have currently not been in the gym for at least 4 months. I have lost a significant amount of my gains due to a poor diet. Does this mean I should start over with a beginner's routine before starting this? Or can i still consider myself of the intermediate level...
Thanks
I wouldn't start with a beginner routine. I would recommend taking a couple weeks working with moderate weights to get the feel of the exercises again, but after that, start hitting it hard. I took several years off at various times (military service, etc.) and muscle memory helped quickly return my past strength and size.
should i be upping the weight between sets as the reps go down?
or should i take my maximum lifting ability at 8 reps and keep that amount of weight on down to 2 reps?
also - just to clarify for each exercise its
set 1 = 8 reps
set 2 = 6 reps
set 3 = 4 reps
set 4 = 2 reps
then superset with each exercise.
not
set 1 = 8 reps, 6 reps, 4 reps, 2 reps
set 2 = 8 reps, 6 reps, 4 reps, 2 reps
set 3 = 8 reps, 6 reps, 4 reps, 2 reps
set 4 = 8 reps, 6 reps, 4 reps, 2 reps + superset
set 1 = 8 reps
set 1 = 6 reps
set 1 = 4 reps
set 1 = 2 reps + superset
superset?
You should be using as much weight as possible for each stated rep range. How much weight you use will vary from exercise to exercise. For some exercises you might not be able to add weight for each set.
If you can perform 8 reps on a set that requires 8 reps, I would add weight the next time in the gym.
Is there any Rest time between the reps? 8,6,4,2??
For real taxing lifts, you could rest anywhere from 2 to 5 minutes between sets. No need to rush from set to set on this type of workout. Take your time, and regain your energy and focus before starting another set.
Can I substitute bentover barbell rows with one arm dumbell rows coz I have a left/right side balance/symmetry issue I need to get rid of. Thanks
Hi Phikaz,
You can use one arm dumbbell rows.
How long should a strength workout like this be done for?
Hi David,
I would run it as long as you are making solid progress.
What does is mean by "last set double drop set" ?
Hi James,
You perform the set, and without resting, remove some weight and perform more reps. Without resting again, remove even more weight and perform more reps.
thanks!
great routine you have here
I am focusing my training efforts solely on building strength and this routine is working quite well. However, I have learned from the articles in this site that I should change my routine periodically. My problem is that this site has few pure strength-trainging routines and I don't trust many other sites. What are some ways I could change this routine up to keep up the results?
Hi Jason,
Stick with a routine as long as you are making progress and seeing good results - especially a strength focused routine.
i see that theres only 1 to 2 workouts per muscle grounp is it ok to do more than just one to two workouts per muscle group or would that be a bad and if so why?
Hi Kody,
I would start with what's listed and run it for several months. See how your body responds, and only add volume if you aren't seeing the results you're after.
So are you recommending to NOT add extra lifts for each muscle group?
Hi Lance,
I never recommend adding more sets without a reason. Training should be an evolution. Start simple and basic, learn your body, and evolve your training as needed.
One major mistake many trainees make is that they look at a program and think..."if this is good, more will be better."
Unfortunately more is generally not better.
Thank you for the info.
can i ask why incline bench press instead of standard?
Hi Graham,
Inclines are very popular in the bodybuilding world. If pure strength is your goal, more so than muscle building, I would use flat bench.
Hi, i would like to ask what exercise can replace seated calf raises, because the gym i am in does not have a seated calf raise machine. Please reply to this, thanks.
Hi Alvin,
You can standing calf raises while holding a dumbbell(s).
Hello, what do you mean by "4 sets of with the last set supersetted with tricep push down for 10-15 reps." for triceps?
Hi Alvin,
On the last set, without resting you immediately start perform tricep push downs.
thanks for the reply. may I ask why there's no abs exercises in this workout?
Hi Alvin,
You can perform abs 1-3 times per week after lifting.
Oh. Will you recommend any abs exercise for this workout?
Hi Alvin,
Here are some good choices:
http://www.muscleandstrength.com/workouts/ab-workouts.html
Steve,
when it says superset. Does that mean. After work out would u do an extra set with high reps. And for the incline bench. Every week could u alternate. Incline
one week and bench another week?
Hi Andrew,
You could alternate each week between bench press and incline bench. As for a superset, read this:
https://www.muscleandstrength.com/articles/guide-to-advanced-muscle-buil...
hi is this workout for muscle gains as well as strenth because i want to stay the same weight but get stronger.
thanks
Hi Jakir,
Weight gain is all about diet. If you don't eat more than you need, you won't gain weight.
also if i do cardio after the workout will i lose gains in strenth
Not if you're easting properly. Many strength trainees do quite a bit of GPP - which is cardio in nature.
ok thnaks.
Steve, I've been doing the power/muscle/burn, meaning I've been doing about 20 sets total per workout. I need to gain strength, but this one looks so short, and consists of a lot of the workouts in power/muscle/burn workout. How is this going to help build strength? I feel like I'll leave the gym unsatisfied by the brevity of this workout.
Hi Peter,
Strength building can occur with as little as 5-6 sets per bodypart per week. There really is no right or wrong amount of weekly volume. It's best to play around and see what works for you best. Some guys respond better to less work per week.
In any case, always stay focused on progression. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Could I replace squat with leg press?
Hi John,
I wouldn't recommend that. Squats are the king of strength and muscle building.
Hi Steve,
In the warmup sets, what should we be doing for weight/reps?
Hi Ron,
I'm not the author of the article, and tend to recommend a few more warmup sets. Here is how I generally warmup. Let's say your first bench press set is with 225 pounds...my warmup sets would be something like:
Bar x 15 reps
135 x 10 reps
185 x 5 reps
225 x 1 rep
The last warmup set I use to prepare my central nervous system for the challenging set to come. I use it to get "the feel" for the weight.
howmany week sould ı do this workout 4-6 ?
You can run this as long as you are making good progress.
Hi steve i was wondering how long does it take to see results from any program?
4th set 10-15 reps or 5th set supersetted 10-15 reps?
hi steve...i was wondering if i can combine this workout with a muscle building workout...will it be ok? because am a bit weak?
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