Doug Lawrenson

Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
Doug Lawrenson

Quick Stats

  • Gym Owner
  • Ex-Bodybuilder
  • 2nd, British Championships

About Doug Lawrenson

Doug started out as a physical trainer in the army. He was a competitive gymnast, diver and trampolinist. After leaving the army Doug worked as a personal trainer at his local gym. It was then Doug first started bodybuilding.

After only 12 months on the bodybuilding scene Doug competed in the British championships where he placed a respectable 5th! In the following year Doug competed again to win 2nd place.

Unfortunately Doug tore his rotator cuff and could no longer compete. He then became a national bodybuilding judge with the Natural Bodybuilders Association.

Doug now runs a successful fitness centre where he trains males for bodybuilding and powerlifter competitions and females for physique and figure competitions. All of Doug's trainees have reached British championship level.

Doug also provides sports specific training services and diet serivces for people from the UK, Europe and the US. Doug has 2 websites, Gemini Fitness Center & Pro Diets


  • Nutrition
  • Weight management
  • Advanced sports nutrition
  • Personal training
  • GP referrals (for medical conditions etc)
  • Managing obesity
  • Gynamstics, trampoline and diving coach
  • Cardiac rehabilitation (currently studying)

Doug's Popular Workout Routines

  1. Doug's 4 Day Split Workout (extemely popular workout on M&S)
  2. The Super Toning Training Routine
  3. 12 Week Beginners Routine
  4. Maximum Strength Workout
  5. Doug's Mega Cutting Routine

Doug Lawrenson's Content

Fluid And Electrolytes – The Forgotten Nutrients, Part 2
Article details the benefits of specific minerals, and talks about the importance of proper fluid and electrolyte intake before, during and after exercise.
13.4K Reads
Fluid And Electrolytes – The Forgotten Nutrients, Part 1
Doug Lawrenson details the importance of proper water and mineral intake, and talks about sports drinks and carbohydrate consumption.
1 Comment
13.3K Reads
Doug's Mass Building Routine for Ectomorphs
Although this routine is designed for a person whose body type is described as Ectomorph; it can be also be used by all body types as a change from their current workout.
1.6M Reads
Beginner Ab Workout
This beginner ab workout hits your abs with 4 sets and 2 exercises. It can be done once or twice a week and added to your current routine.
537.9K Reads
Beginner Forearm Workout
This workout has been designed for new weightlifters looking to build forearm muscle. It hits the forearms with two exercises, one set per exercise.
129.5K Reads
Beginner Back Workout
This back workout has been designed for new lifters looking to build some muscle. It comprises of 3 exercises and 7 sets targeting all major muscle groups in the back.
369.2K Reads
Beginner Bicep Workout
This beginner's bicep workout hits the bicep muscle with two exercises for a total of 6 sets. This workout is ideal for those new to weight training.
271.5K Reads
Beginner Chest Workout
Chest workout designed for beginners to bodybuilding. This workout hits the chest with 3 exercises for a total of 7 sets. Workout should be performed once per week.
564.4K Reads
Beginner Leg Workout
This basic beginner leg workout hits the quads, hamstrings, glutes & calf muscles. It is designed for beginners to weight training who want to build and strengthen their legs.
513.1K Reads
Beginner Shoulder Workout
This four exercise, nine set shoulder workout is designer for beginners who are looking to put some size onto their shoulders. Perform workout once per week.
417.9K Reads
Beginner Tricep Workout
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
179K Reads
The Giant Set Routine!
Stuck in a plateau? Blast your muscles with this giant set routine! The routine is short and intense, and hits each muscle group with 3 massive supersets.
177.3K Reads
Plateau-Busting Big Arm Workout Routine
Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
1M Reads
Doug's 6 Day Cutting Routine
This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped!
3.1M Reads
Doug's 4 Day Mega Cutting Routine
Doug's mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass.
1.1M Reads
Doug's 4 Day Split Workout
This muscle building workout is a tried and tested M&S muscle building staple! This workout was developed by trainer and forum member Doug Lawrenson.
2.2M Reads
Doug's 4 Day Split Maximum Strength Workout
If you are looking for a pure strength training routine, then this routine is for you. This program will increase your strength is the shortest time possible.
331.7K Reads
Upping the Training Intensity: Plateau Busting Training Methods
This article looks at ways to can increase the intensity of your training routine and continue muscle gains beyond a plateau!
20.3K Reads
Steroids And Their Harmful Side Effects
This article breaks the steroid side effects down, explaining how steroids affect different body parts. Thinking about taking steroids? Read this first.
714.4K Reads
The Hormone That Keeps Us Fat!
Ever wondered why you get to a certain level of body fat and no matter what you do, you just can't lose any more weight? This article explains why!
41.9K Reads
Gaining Weight The Healthy Way!
It's easy to gain weight, but it's not eat to gain muscle mass without a lot of fat gain. Plan your diet and training for weight gain without too much fat!
48.8K Reads
Training and Exercise for Children and Teenagers - Part 4
The final part to Doug's 4 part series on weight training for children and teenagers. This part looks at workouts for teenagers at various levels of training.
90.4K Reads
Training and Exercise for Children and Teenagers - Part 3
This is part 3 in our 4 part series on weight training for teens and children. This part looks at exercise guidelines for resistance training.
41.4K Reads
Training and Exercise for Children and Teenagers - Part 2
This part of the 4 part series looks at physiological responses of teens and children and outlines some guidelines for training for under 16s.
1 Comment
55.7K Reads
Training and Exercise for Children and Teenagers - Part 1
Part 1 in a 4 part series for children and teenagers. This article is a must read for teens who should understand their body before they start training!
103.1K Reads
I Need To Build Muscle Fast!
Wanna build muscle fast? Read this article before you hit the gym. Learn how to train, rest, avoid overtraining and speed recovery. Get the most out of training.
37.6K Reads
Designing Training Routines Using Periodisation
Design the best bodybuilding training routines using periodisation. This in-depth article shows you how create your own cycling routine for maximum gains.
275.5K Reads
So You Want To Be Big?
Successful programs don't happen by accident. To obtain quality results, you'll need to take time and learn how to properly approach progressive resistance training.
31.5K Reads
Are Carbohydrates Really Our Enemy?
An in-depth view of what carbohydrate foods you should be eating, when and why. I must read for people wanting to gain or lose weight.
64.1K Reads
12 Week Beginners Training Routine
Designed for absolute beginners to get their joints, tendons and muscles ready weight training. If you have never trained with weights, the routine is for you.
317.8K Reads
Resistance Training Exercise Variables
Learn how to choose exercises based on your goals and how to tailor these exercises to your body type and goals.
1 Comment
47.2K Reads
Understanding Muscular Fitness
The article covers different types of strength, benefits of being fit and strong and different methods of strength training.
72.4K Reads
The Sadness of Dieting Deprivation
Your body is not an enemy that needs to be starved into submission to give up fat. A look at deprivation diets and explains how they are really bad for your health.
1 Comment
45.7K Reads
The Six Basic Rules of Strength Training for Sports
Follow these basic rules to prevent injury and help you build superior strength. If you're serious about increasing your strength read this first.
103.7K Reads
The Role Of Essential Fats In Bodybuilding
Learn why you should be getting the right amounts of essential fats to maximize muscle growth and fat loss.
63K Reads
Muscle and Muscle Fibers
Design your workouts to suit different types of muscle requirements. The more you know about your muscles, the bigger you can build them.
190.4K Reads
Vitamins and Minerals: Important or Just Marketing Hype?
Vitamins and minerals are the most popular supplements in the market place today, but do we really need them?
1 Comment
16.4K Reads
Stretching and Flexibility
How many of you stretch? Detailed look at why you should be stretching, when you should stretch and different types of stretching exercises.
71K Reads
Circuit Training Overview
Overview of circuit training. Read about the benefits, tips and precautions of circuit training and try the gym or home based circuit training workouts provided.
39.6K Reads
Nutrition For Optimal Recovery
This article shows you what to eat after your workout and explains why. A must read if you want to maximize your lean muscle gain.
26.8K Reads
The Importance of Frequent Meals
Why you should be eating frequent meals, and why skipping meals is both bad for your health and can get in the way of your muscle and fitness goals.
25.7K Reads


17 Comments+ Post Comment

No Profile Pic
Posted Wed, 09/17/2014 - 22:56
Prajal Shakya

I have just started to work out and have never done it befor3 and I don't want a trainer. What would be the best exercise to build muscle and cuts. What should i follow

No Profile Pic
Posted Thu, 01/09/2014 - 17:02
salina helmus

hello, im salina im 16 im in a fitness class and having troubles with the workouts that the teacher has given the class , but im asking for your help on how i should start my summative i have to do a 12 week progam an im not understand how , if you have time would you be able to help me please ? im reachable at my email if you can help me it would be great

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Posted Thu, 01/02/2014 - 21:19
bill wahl

Doug I am 60 years old and been lifting on and off for years. I am staring your Giant sets on 1/6/2014 and cant wait .Never did them before and hear good things about Giant sets .I am looking to gain muscle mass Plus burn some body fat is Giants set the right program for me .Or if you have something better please let me know .Thanks for your time Doug.......

No Profile Pic
Posted Thu, 09/12/2013 - 06:52

Today i went out of my way to meet Doug in person. I could empathise with his story about a torn rotator cuff because I'm currently suffering with a bad shoulder impingement at the moment which is seriously limiting my ability to train.

However my experience with Doug was completely contrary to what he would have you believe. He is cynical rude, abrasive, threatening argumentative, accusatory... You name it.
(If this is not an accurate portrayal of him by your account I don't dispute it. But this is my personal experience of the guy in my 20 minute meeting with him before he told me to f--k off.)

I came to see his gym, meet a legend and get some advice and left without any of the above. Despite having never claimed to be any authority on training and diet Doug made sure I knew the extent of my ignorance and went out of his way to withhold information just to make me feel and look stupid.

Perhaps i had been unreasonable asking his opinion on kettle bell workouts despite having been advised by other professionals to try them in order to help with my shoulder rehabilitation.*

In any event i didn't take any thing away from asking aside from and I'm paraphrasing "it is no different from doing dumbbells."

I was deeply disappointed and wouldn't wish the deeply unpleasant experience I had with him upon anybody.

( *for those interested: i only have my own point of reference but they have worked for me! Just ask somebody to show you some of the movements. I am still no where near I was but at least the pain I have had for over a year is nowhere near as extreme when i lift or work above head height.)

If you have any questions about this encounter i welcome you comment below or to send them the

No Profile Pic
Posted Wed, 07/24/2013 - 20:09

Doug, great tips I am really impressed by the routine. Thanks for all your help.

No Profile Pic
Posted Tue, 05/14/2013 - 23:49

Hey how ya doing I'm a 6-3 basketball player currently in college on summer break and I'm looking for a good summer weight lifting program to start on and I really need some help so I seen this and gave it a shot maybe you can help ?

No Profile Pic
Posted Sat, 04/13/2013 - 00:47

Hey Doug, I just got done reading reading over your routine designed specifically for ectos. Liked it, so i'll try it and let you know what I think. Really hoping to add about 15 pounds of lean muscle ASAP. Is the sleep thing pretty important...the whole 8 hrs. a day part?

No Profile Pic
Posted Tue, 08/21/2012 - 23:06
Richie Robertson

Hello Doug and Steve,
I'm in Australia, had surgery on both knees. Need a quick short term solution to help jump over my body's resistance (something to do with atrophy?) to building my formative muscle in my legs. I'm looking to build 2 cm on left and about 4.5 on right.

Currently difficulty returning from full squat without relying on my left leg to do all the work. This makes it hard to go back to 'old job' labouring and stuff like that. Plus it's a worry for me that I rely on my back to do all the work. Definitely a bad situation for me, indeed.

Anyone in Australia who would approve the aas type recovery? I am respectful and mindful of your web page and your generous information on the harmful effects of AAS.

This is a genuine request for a genuine recovery to "normal" I am roughly 74killos, 174cm tall. I am obviously inside of BMI, cycling and so forth have not been working. I can't find. ANYONE in my social/medical profession, including Proffessor Kahn- my surgeon who would recommend this very risky type of body fittness recovery.

I just want to go back to work, get back into living life to the max and not being stopped by the simplest of muscle bulk problems. If only I could just get that 2 or 4 cm back, I'm sure I'd get no more pain and would be strong and fit as I need to be. talking about it even gets me excited! Think about it, kite boarding, scuba diving, the kokoda trail... I'm getting a little money soon and I am honestly willing to travel outside of Australian law boundaries to get the recovery I need.

I am not a drug taker, I am willing to not drink alcohol during the program. I am hoping we can get this done in a three month window.

Could this be my opportunity I'm very much looking for?
Please email me back on the supplied address. I anticipate your response this week thanks Steve for passing the message on for me.

No Profile Pic
Posted Fri, 08/10/2012 - 10:26

i am in the process of starting a work out routine to loose fat and get definition on my body. I am 49 years old male and weigh about 230 lbs. What diet plan should i go on and also what work out will help me. The only issue is that i have lower back pain. help!!

Joey's picture
Posted Wed, 08/22/2012 - 14:09

Hi Rob,

Doug can be best reached via the forum:

No Profile Pic
Posted Tue, 08/07/2012 - 08:10
USP labs Jack3d

You are quite young so you will need a lot of water to drink through out the day. My Dad uses the same stuff and he measures using the scoop and drinks a lot of water. I’m not sure how you are measuring as the other guy mentioned. My dad mixes it with yogurt in a blender in the morning . Don’t ask, but supposively it works that way too. He wouldn’t do it if it was not good for you. It should tell you on the package how much water you are to intake.

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Posted Sat, 03/24/2012 - 21:18
Trevor Williams

Hi Doug.

My name is Trevor and I'm excited to start your fat cutting workout next week. My question is about rep timing. By 2-1-2 timing, do you mean a count? For instance on a concentration curl, would that be 2 counts up 1 count down and so on?

Steven's picture
Posted Mon, 03/26/2012 - 10:21

Hi Trevor,

Doug can be best reached via the forum:

No Profile Pic
Posted Wed, 03/21/2012 - 09:40

Hey Doug, my name is Josh. Im just starting goin back to the gym. I used to go everyday when i was over in Afghanistan. Since i have been back, my schedule has been pretty tight with going to school full time and working full time and on top of that i have 3 baby girls and my wife and im only 23 lol. Well thats a lil bout me. I have finally decided that if i want to go to the gym im goin to have to wake up early. I have roughly an hour on monday and friday. Ill workout wednesday and either saturday or sunday. I need to lose body fat. I have while man boobs i guess. Not proud of it as you can tell. I was wondering if you have any workouts where i could do full upper body one day than lower body the next time. I have a basic idea of what my schedule will go. I would do cardio and abs strictly monday and friday since i have school early that day and wednesday and weekend would be my lifting days. I was hoping you could give me some advice and hopefully help me generate a routine that will help me lose fat and not too concerned whether i lose mass or not. Just want to get toned basically. Well, thats about it. Whatever input you have will greatly be appreciated. Thanks for your time.

Steven's picture
Posted Wed, 03/21/2012 - 09:42

Hi Josh,

Doug can be best reached via the forum:

No Profile Pic
Posted Thu, 03/22/2012 - 01:41

Thanks Steve

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Posted Wed, 03/14/2012 - 11:11

I am a 50 year old woman, I have thyroid disease and am on medication for this. I have been working out at the gym for just over a year now. My muscles have toned, however, my weight has not changed. I am at the gym 4-5 days a week, consisting of strength training and cardio. I do not understand why my body is not totally transformed by now. I am wondering if you could give me some information that would help me loose weight as well as transform my body at a faster rate.