Workout Summary
Main Goal =Build
Muscle
Workout Type= Split
Training Level= Intermediate
Program Duration = 16 weeks
Days per Week 4
Time per Workout 60-75 minutes
Equipment = Barbell, Bodyweight, Dumbbells, Machines
Target Gender = Male & Female
Workout Description
This is not a routine for beginners. You must have decent form on your heavy compound lifts before engaging in any form of heavy strength training. If you have spotty form, or do not have at least an 800 pound total for deadlift, squat and bench press, I recommend sticking with a more basic beginner routine.
This routine focuses on density days utilizing rest-pause training, and strength days which utilize low rep sets. It's a routine I love, and is fairly close to what I have personally run for a good portion of 2009. I had great results with this program, and didn't stall all year. For the record, even the split is my split.
It's time to become a beast. By improving your strength and your hypertrophy, you will hit your goals and then some. Stick with this routine for at least 4-6 months, and if it's stick working - keep going!
The Density And Strength Workout Split
You will need 2 full weeks to finish a complete cycle of this workout.
During these 2 weeks you will workout 8 times, performing 4 strength workouts and 4 density workouts.
The split is as follows:
Week 1
• Wednesday = Chest Day (Density)
• Thursday = Back Day (Strength)
• Saturday = Shoulder Day (Density)
• Sunday = Leg Day (Strength)
Week 2