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Home » Workout Routines » Dougs 4 Day Split Maximum Strength Workout |
DOUGS 4 DAY SPLIT MAXIMUM STRENGTH WORKOUT
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- 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
BEST WORKOUT SUPPLEMENTS
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