Dougs 4 Day Split Maximum Strength Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Increase Strength | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Submitted By: | Doug |
Get advice on this workout - MuscleandStrength Forum
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 & Triceps | |
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Workout Schedule: Military Press 4 sets of 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. Lying Tricep Extension (skullcrusher): 4 sets of 8, 6, 4, 2 with the last set supersetted with tricep push down for 10-15 reps. Notes: none |
| Tuesday: Back | |
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Workout Schedule: Bent Over Barbell Row 4 sets of 8, 6, 4, 2. Notes: Make sure you keep a wide grip. The last set should be a superset with wide grip pull down (10 to 15 reps) |
| Wednesday: Rest day | |
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Workout Schedule: Rest day Notes: Rest day |
| Thursday: Chest & Biceps | |
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Workout Schedule: Incline Bench Press 4 sets of 8, 6, 4, 2 with the last set to be a superset with flat bech dumbbell flys (10 to 15 reps) Incline Dumbbell Curl 4 Sets: 8 - 6 - 4 - 2, last set superset with standing barbell curls (10 -15 reps) Notes: none |
| Friday: Legs | |
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Workout Schedule: Squat 4 Sets: 8 - 6 - 4 - 2. last set superset with leg extensions (15 - 20 reps) Leg Curl 4 Sets: 8 - 6 - 4 - 2, last set double drop set to failure. The exercise guide shows seated leg curl, but you should use lying leg curl machine where possible. Seated calf Raise 4 Sets: 8 - 6 - 4 - 2, last set double drop set (15 - 20 reps) Notes: none |
| Saturday: Rest day | |
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Workout Schedule: Rest day Notes: Rest day |
| Sunday: Rest day | |
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Workout Schedule: Rest day Notes: Rest day |
