Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
When it comes to training, I believe you should attack a body part with your heaviest sets first. Energy and focus will be high, and as a result you'll be able to maximize your form and performance on the big lifts.
When training for strictly hypertrophy (muscle growth), I like to follow up my heavy work with back-off sets. I simply rest, drop the weight a bit, and do as many reps as possible. In general I perform 2 back-off sets per exercise.
Double down training is based upon this simple, but effective approach. Major muscle groups are attacked with 2 heavy sets, followed by 2 back-off sets. Minor muscle groups are challenged with one relatively heavier sets, and then 2 back-off sets.
This program is a 4 day per week, upper lower split. Here is a sample schedule:
- Day 1 - Back & Legs A
- Day 2 - Chest, Shoulders & Arms A
- Day 3 - Off
- Day 4 - Back & Legs B
- Day 5 - Chest, Shoulders & Arms B
- Day 6 - Off
- Day 7 - Off
You can also utilize this plan in an every other day manner:
- Day 1 - Back & Legs A
- Day 2 - Off
- Day 3 - Chest, Shoulders & Arms A
- Day 4 - Off
- Day 5 - Back & Legs B
- Day 6 - Off
- Day 7 - Chest, Shoulders & Arms B
- Day 8 - Off
- Day 9 - Back & Legs A
- Day 10 - Off
- Day 11 - Chest, Shoulders & Arms A
- Day 12 - Off
- Day 13 - Back & Legs B
- Day 14 - Off
- Day 15 - Chest, Shoulders & Arms B
- Day 16 - Off
Major bodypart training
Major bodyparts in the context of this training system include:
- Quads
- Back
- Chest
- Shoulders
For each of these bodyparts, you will start off with a 4 set protocol and later finish with a 3 set protocol. The last 2 sets for each exercise are 2 back-off sets.
4 set protocol. 4 set protocols work like this:
- Sets 1&2 - Heavy sets, use the same weight for both sets. Add 5 pounds to the bar when you are able to perform at least 7 sets for your heavy sets.
- Set 3 - Drop the weight by about 10% and perform as many reps as possible.
- Set 4 - Drop the weight by an additional 10% and perform as many reps as possible.
3 set protocols are performed in the same manner, except that you utilize only one heavy set. When you are able to perform the stated rep goal for these sets, bump your working weight 5 pounds.
Minor bodypart training
Minor bodypart training follows a 3 set protocol per exercise. It is performed in the same manner. Please note that for some of the exercises you will be performing at least 9 reps for your first set before adding weight.
Double Down Workout
Workout A | ||
---|---|---|
Back & Legs | ||
Exercise | Sets | Reps |
Squats | 2 | Goal 7 |
Squats - Drop 10% weight | 1 | AMAP |
Squats - Drop 10% weight | 1 | AMAP |
Bent Over Rows | 2 | Goal 7 |
Bent Over Row - Drop 10% weight | 1 | AMAP |
Bent Over Row - Drop 10% weight | 1 | AMAP |
Dumbbell Stiff Leg Deadlifts | 1 | Goal 7 |
Dumbbell Stiff Leg Deadlifts - Drop 10% weight | 1 | AMAP |
Dumbbell Stiff Leg Deadlifts - Drop 10% weight | 1 | AMAP |
Lat Pull Down | 1 | Goal 9 |
Lat Pull Down - Drop 10% weight | 1 | AMAP |
Lat Pull Down - Drop 10% weight | 1 | AMAP |
Standing Calf Raise | 1 | Goal 9 |
Standing Calf Raise - Drop 10% weight | 1 | AMAP |
Standing Calf Raise - Drop 10% weight | 1 | AMAP |
Planks | 3 | 60 seconds |
Workout B | ||
---|---|---|
Back & Legs | ||
Exercise | Sets | Reps |
Rack Deadlift - Just below knee cap | 2 | Goal 7 |
Rack Deadlift - Drop 10% weight | 1 | AMAP |
Rack Deadlift - Drop 10% weight | 1 | AMAP |
Leg Press | 2 | Goal 7 |
Leg Press - Drop 10% weight | 1 | AMAP |
Leg Press - Drop 10% weight | 1 | AMAP |
Close Grip Lat Pull Down | 1 | Goal 9 |
Close Grip Lat Pull Down - Drop 10% weight | 1 | AMAP |
Close Grip Lat Pull Down - Drop 10% weight | 1 | AMAP |
Leg Curls | 1 | Goal 9 |
Leg Curls - Drop 10% weight | 1 | AMAP |
Leg Curls - Drop 10% weight | 1 | AMAP |
Seated Calf Raise | 1 | Goal 9 |
Seated Calf Raise - Drop 10% weight | 1 | AMAP |
Seated Calf Raise - Drop 10% weight | 1 | AMAP |
Cable Crunch | 1 | Goal 9 |
Cable Crunch - Drop 10% weight | 1 | AMAP |
Cable Crunch - Drop 10% weight | 1 | AMAP |
Workout A | ||
---|---|---|
Chest, Shoulders & Arms | ||
Exercise | Sets | Reps |
Bench Press | 2 | Goal 7 |
Bench Press - Drop 10% weight | 1 | AMAP |
Bench Press - Drop 10% weight | 1 | AMAP |
Arnold Press | 2 | Goal 9 |
Arnold Press - Drop 10% weight | 1 | AMAP |
Arnold Press - Drop 10% weight | 1 | AMAP |
Pec Dec | 1 | Goal 11 |
Pec Dec - Drop 10% weight | 1 | AMAP |
Pec Dec - Drop 10% weight | 1 | AMAP |
Rear Delt Flyes | 1 | Goal 11 |
Rear Delt Flyes - Drop 10% weight | 1 | AMAP |
Rear Delt Flyes - Drop 10% weight | 1 | AMAP |
Rope Tricep Extensions | 1 | Goal 9 |
Rope Tricep Extensions - Drop 10% weight | 1 | AMAP |
Rope Tricep Extensions - Drop 10% weight | 1 | AMAP |
Dumbbell Curls | 1 | Goal 9 |
Dumbbell Curls - Drop 10% weight | 1 | AMAP |
Dumbbell Curls - Drop 10% weight | 1 | AMAP |
Workout B | ||
---|---|---|
Chest, Shoulders & Arms | ||
Exercise | Sets | Reps |
Military Press | 2 | Goal 7 |
Military Press - Drop 10% weight | 1 | AMAP |
Military Press - Drop 10% weight | 1 | AMAP |
Incline Dumbbell Bench Press | 2 | Goal 9 |
Incline Dumbbell Bench Press - Drop 10% weight | 1 | AMAP |
Incline Dumbbell Bench Press - Drop 10% weight | 1 | AMAP |
Side Laterals | 1 | Goal 11 |
Side Laterals - Drop 10% weight | 1 | AMAP |
Side Laterals - Drop 10% weight | 1 | AMAP |
Machine Chest Press | 1 | Goal 9 |
Machine Chest Press - Drop 10% weight | 1 | AMAP |
Machine Chest Press - Drop 10% weight | 1 | AMAP |
Skullcrushers | 1 | Goal 9 |
Skullcrushers - Drop 10% weight | 1 | AMAP |
Skullcrushers - Drop 10% weight | 1 | AMAP |
EZ Bar Curls | 1 | Goal 9 |
EZ Bar Curls - Drop 10% weight | 1 | AMAP |
EZ Bar Curls - Drop 10% weight | 1 | AMAP |
13 Comments
how long does the program run for and do you suggest switching some exercises if we think something is lacking
can i do close grip pull ups instead of v bar lat pull downs i just dont have a machine to do that
I have hit some plateaus in my squats and my military press.Would this routine help?
Hi Steve!
I'm going to start this routine by tomorrow, do you recommend switch the Rack Deadlift for the standard deadlift? Cause there is no rack in my gym :( so I was thinking if the switch would be good.
Thanks in advance :)
hi steve, what can i replace machine chest press with and what can i replace rope tricep extensions with? this sounds like an awesome workout plan and cant wait to give it a try thanks steve!!
I am in off season conditioning for lacrosse, I am running pretty actively but like most sports, off season is when I am trying to bulk up. Would you recommend this program for anyone attempting to make gains? I just finished my first week of this doing your first suggested two day split and loved it.
Rest between sets? Thanks Steve
Keep rest natural. 1-3 minutes between sets, depending on how you feel.
Im really looking forward to giving double down training a go, what would you recommend the rest time to be between the last 2 sets of AMAP?
hi what u mean by goal 7 ? 4 reps in first set and 3 in second or 7 reps each set?
Your goal is to reach 7 or more reps per set. When you do, you add weight the next time you perform that exercise.
Hi Steve, i am having an ectomorph built with some lifting experience in the past, now it's been 3 months doing full body workout 3 days per weak, the last month has been HLM, is it good time to switch to this workout? can I do this workout 3 days a week only? I like having 2 days off and i feel good power after 2 days rest.
Thanks Steve for great tips and workouts!
If your current workout is serving you well, I wouldn't switch. If you switch to this workout, yes you can do it 3 days per week. Just keep alternating between A/B workouts.