Scrutiny's Low Volume High Intensity Workout For Mass And Strength

An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
3
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

This specific routine offers variety when compared to the various high volume muscle building workout routines. It is excellent for those looking to kick up their training a notch, while also maximizing recovery for optimum results. In brief, its a no BS routine, focusing on hitting muscular failure on all sets. When used correctly, it can be extremely effective.

Monday - Push Workout
Chest, Shoulders and Triceps
Exercise Sets Reps
Incline Dumbbell Bench Press 2 5-8
Dumbbell or Barbell Bench Press 2 5-8
Weighted Wide Grip Dip 2 5-8
Cable Crossovers 1 10-12
Seated Dumbbell Press 2 5-8
Dumbbell Lateral Raise 2 10-12
Close Grip Bench Press 2 5-8
EZ Bar Skullcrushers 2 5-8
Wednesday - Pull Workout
Back, Biceps and Traps
Exercise Sets Reps
Weighted Wide Grip Pull Up 2 5-8
One Arm Dumbbell Row 2 5-8
Seated Cable Row 2 5-8
Close Grip Pull Down 1 5-8
Barbell or Dumbbell Shrugs 2 10-12
Standing Barbell Curl 2 5-8
Standing Dumbbell Curl 2 5-8
Friday - Leg Workout
Legs and Abs
Exercise Sets Reps
Squat 2 5-8
Stiff Leg Deadlift 2 5-8
Leg Press 2 5-8
Leg Curl 1 10-12
Standing Calf Raise 2 10-15
Seated Calf Raise 2 10-15
Cable Crunch 2 10-12
Cable Torso Rotation 2 10-12

134 Comments+ Post Comment

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Posted Mon, 07/23/2018 - 12:07
Bill

I am curious as to 2 sets and the high reps on some exercises. Why not do just one set and make it much harder and do lower reps with more weight and make it much harder?

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Posted Mon, 11/03/2014 - 01:01
Raghu

Yes I am following this page only. I am not using another
workout..... I like this kind of workouts

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Posted Tue, 12/24/2013 - 10:15
Panagiotis

15 total sets it's low volume???

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Posted Sat, 10/05/2013 - 16:01
catalin manea

I'm all about low volume high intensity. This looks like a great workout

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Posted Fri, 10/04/2013 - 14:09
Cristian

rest beetwen set 3/5 minute?

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Posted Sat, 08/10/2013 - 00:14
Bones

Can i do it back to back without days between n just 1 or 2 rest days?

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Posted Fri, 08/09/2013 - 05:48
Bones

Hey, im into strength workouts like these but i just cant take a day between...it would affect some how if i do them back to back with one or two rest days by the end of the week?

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Posted Fri, 05/17/2013 - 02:35
Satish Sharma

Dear All,

My Name is Satish Sharma and am belong to india, our weight is 65KG and My age is 25 year. i want 10 KG plus in our weight, am continues join GYM. Can you please explain? thanks SATISH SHARMA

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Posted Mon, 02/18/2013 - 23:30
William Bagby

How many seconds do you rest in between sets?

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Posted Mon, 02/11/2013 - 18:13
Ed Finbow

Would this workout be alright for a 17 year old boy, who has been going to the gym for 2 years and can lift fairly heavy for his weight and has a muscular build?

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Posted Thu, 01/10/2013 - 09:52
Alex

Can i do hiit during 15-20 minutes after that, if i do this can i build muscle and burn fat

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Posted Tue, 01/01/2013 - 21:36
Dan

Should you be progressing to heavier weight from the 1st to the 2nd set?

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Posted Sat, 10/27/2012 - 06:57
Tim

Hello,

Is it possible to do this routine twice a week?

Thanks, Tim

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Posted Mon, 10/22/2012 - 00:11
kurogasa3l

Hi Steve,

I have a question about the One Arm Dumbbell Row. The two sets recommended are for each arm? total of 4 sets?

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Posted Mon, 09/03/2012 - 00:57
Jay

Hello,
It is one of the best work out for muscle gain but can anyone tell me that can i take Creatine with this work out????

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Posted Sun, 07/22/2012 - 10:14
Craig Sharpe

Hi guys
Looking at starting this routine for my bulk up
Can someone tell me roughly how long this takes each time in the gym
I currently spend 2 hours a day on my 3 day split and know this is too much so want to cut it down
Thanks Craig

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Posted Thu, 07/12/2012 - 08:44
AbdelRahman

Hi Steve,

I have been following the instructions of this workout for more than 2 months now. I stuck to its routine for one month and started to penetrate it with some extra workouts for strength. It is a good workout anyhow but I felt in the second month that it does give mass but no muscle definition. I use this workout as an excellent model for my bulking program but alas I fell a victim to night meals with a nice small belly :( so what can you advise for a bulking with no extra pounds of fatty shape on one hand and is it okay to add some strength workouts to my routine on the other.

BTW. Chapeau to you and M&S ;)

Thanks and best regards

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Posted Tue, 06/19/2012 - 23:38
chris

hi im just wondering about the warm up , how many warm up sets should i be doing before i start each and every exercise? and do i have to do it for every single 1? also i cant do weighted wide grip dips is there any other exercise i can do instead ? hanks in advance for ur help :)

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Posted Mon, 06/11/2012 - 02:12
deepak singh

for how long i can follow this schedule..
i mean i must follow this schedule for 3 month or for 6 month..?

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Posted Mon, 05/07/2012 - 01:15
Locky

hey steve,
im looking for a workout to build strength and size, however i play football saturdays and have training tuesdays and thursday nights. ive tried a few workouts but im a pretty bloke (6.2 ft, 75 kgs) and find it hard to build muscle. thanks heaps mate
locky

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Posted Sat, 04/28/2012 - 12:29
Kevin

Hey,
Do you recommend this workout for 15 year old, 5'9-5'10 145lbs, intermediate?
I'm running out of ideas of routines, seems like none of them are working as good as I hoped!

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Posted Fri, 04/27/2012 - 18:13
Robin

Hey Steve,

I was wondering if you can treat this as a circuit, ie: 1 set of Wide Grip Pull-Ups straight into 1 set of Dumbbell Row etc. and then repeat the whole thing. I only ask because I feel like I'm short changing muscles on the last couple of exercises because I'm too tired to keep a good form.

Cheers,

Rob

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Posted Wed, 04/11/2012 - 11:45
Kyle

How many weeks is this workout program?

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Posted Wed, 04/04/2012 - 15:44
Doug

@tj
It was answered, I think. When you exceed the min reps, increase the weight. In my case, when I can push two more that the required rep, I bump up the weight.

Also covered was the wait period. no more than 2 min between sets.

This needs to have a FAQ. There are a lot of similar questions.

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Posted Wed, 03/28/2012 - 00:41
brad

I've never been a big fan of lifting to failiure just because of how tired you can get from lift to lift. Can this workout also work if your not lifting to failiure and just lifting heaving weight to the required reps?

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Posted Mon, 03/19/2012 - 11:56
ahmed

This 3day workout is awsme pushin 2 the max.less rips 2sets good strenght an mass.

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Posted Tue, 03/06/2012 - 00:24
tj

this question was asked before, but i dont think it was answered. how much weight should you start at, and how often do you increase weight?

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Posted Sun, 03/04/2012 - 14:29
Graham L

Hey steve. Iv been on this workout for almost a month now. Been following a good diet plan, with a good preworkout and multi. I have to say it has beenn working very well for me. Iv been staying focused on adding weight like you say and iv made some huge gains. you should see it man, forms good, adding weight, getting big. put on 2 or 3 lbs this last month and the muscle is chewing up the rest of the fat. This workout is huge and I got to give you proper recognition for it.

Going into month 2 I want to start supplementing some of the workouts for alternatives. ie; straight bar curls for preacher curls. ect. I figure if im paying so damn much to goto a good gym, I might as well use all the equipment.
What do you think?

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Posted Mon, 02/13/2012 - 22:18
jessica

Can this routine work for womens..

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Posted Mon, 02/13/2012 - 15:18
jessica

Hey steve would you recomend this workout for a woman...

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Posted Mon, 02/06/2012 - 20:50
jackson

hi guys im working out but im really lost in the gym. im only seeing results in my biceps and chest. so like an idiot i keep doing the same routines. im aware this wont help in the fyure. So im going to use this plan for guidance. my main goal is to bulk up im already over average build im not fat i weigh 210lbs im following a diet plan. i dont want to be overly ripped just bulky and shaped nicely. will this plan help me?

cheers in advance guys

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Posted Sat, 01/28/2012 - 14:50
Daniel

If i was to stick to this routine for 4 months, would i see results?

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Posted Tue, 01/24/2012 - 01:56
chetaan

just started with this and geting failure after 9th or 10th rep,
also can i continue cardio twice a week with this routine???? please let me know... i need to reduce my vascular fat...

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Posted Sat, 01/07/2012 - 00:47
John

Steve,

What do you recomend to replace dips and pull ups? I cant do either.

John

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Posted Fri, 01/06/2012 - 22:12
John

Steve,

What do you recomend for replacements for the dips and pull ups? I can't do either one of them.

John

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Posted Fri, 01/06/2012 - 10:17
Adam

Hi,really like your 3 days workout,wanted to ask if wanna build muscle is it right to the cardio in between,running,cycling,will i not start burning the muscles out again?
Thanks for your answer Adam

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Posted Tue, 01/03/2012 - 05:16
Ben

I want to bulk up and cut at the same time. I play a lot of squash, if I combine this with 3 squash sessions per week would it balance nicely IYO?

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Posted Wed, 12/14/2011 - 18:25
Sam

hi steve
i am currently doing shauns 3 day muscle building split workout and have been doing this for a few weeks, which routine would be the best to build muscle? and wehn doing the routine should i always go till muscle failure and should that be between 10-12 reps?

Steven's picture
Posted Wed, 12/21/2011 - 14:00
Steven

Either approach will serve you well. Pick the one that most motivates you to train. The real magic is is persistence and progression.

Should you go to failure? I am not personally a fan, but many are successful training to failure.

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Posted Sun, 12/11/2011 - 02:54
Udeepa

Hi Steve i'd like to know substitute workouts for "Weighted Wide Grip Dip" and "Seated Cable Row" and also do you think performing 03 sets would be a problem?

Steven's picture
Posted Wed, 12/21/2011 - 12:02
Steven

I recommend dumbbell bench press and barbell rows.

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Posted Tue, 11/22/2011 - 15:59
Adam

Steve,

Great workout!!! Just finished my first week of it, and I feel great all over!! However, my Gym doesnt have a setup for Chest Dip, is there another excercise I can to replicate this on another machine/using different equipment?

Cheers Steve

Steven's picture
Posted Tue, 12/13/2011 - 13:47
Steven

You are better off inserting a heavier chest movement like machine presses or decline benches.

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Posted Sun, 11/20/2011 - 02:48
CHARLZ

hey there i was just wondering if there are some workout plans that you would recommend for me, im aiming to get toned aswell as keep muscle size?? does that make sense??

Steven's picture
Posted Fri, 12/09/2011 - 13:42
Steven

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Thu, 11/17/2011 - 01:29
Adam

Hi Steve,

To your above post, whilst once a week training is standard, would one not get better results with a twice a week or even three times a week training schedule?

Cheers, -Adam

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Posted Wed, 11/16/2011 - 20:47
Caleb

Hey, iam 15 and want to get buff in 7 months, will this workout do it?

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Posted Fri, 11/04/2011 - 06:07
Heath

Steve, why do you recommend that each group only be done once a week, and not twice a week, ie. Push - Monday Thursday, Pull - Tuesday Friday, Legs - Wednesday Saturday?

Steven's picture
Posted Thu, 11/10/2011 - 14:49
Steven

Once a week training is a standard muscle building protocol and has been around for decades.

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Posted Wed, 11/02/2011 - 19:04
Remy

Hi Steve.

I want to move to more of a full body workout to really gain mass and strength, change up the routine to add variety and add more rest to my week. I've mostly stuck to your Power Muscle Burn workouts for the last year and a half. While I still think that w/o is great, I found myself getting a little burned out and bored, so I'd like to really change it up, but don't want to sacrifice gains.

Thoughts?
Thanks.
R