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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

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

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

Workout Schedule:

Rest day

Notes:

Rest day

  Thursday: Chest & Biceps

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

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

Workout Schedule:

Rest day

Notes:

Rest day

  Sunday: Rest day

Workout Schedule:

Rest day

Notes:

Rest day

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