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Strenght Training Dairy

This workout program alternates between density and strength training over a 6 week period. It involves full body workouts with a focus on either chest, back, shoulders or legs done on different days. Exercises include bench presses, squats, rows, curls and others. Rep schemes and sets vary between density weeks which aim for high volume, and strength weeks which focus on lower reps with heavier weight.

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roland54
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165 views2 pages

Strenght Training Dairy

This workout program alternates between density and strength training over a 6 week period. It involves full body workouts with a focus on either chest, back, shoulders or legs done on different days. Exercises include bench presses, squats, rows, curls and others. Rep schemes and sets vary between density weeks which aim for high volume, and strength weeks which focus on lower reps with heavier weight.

Uploaded by

roland54
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Week 1 Week 3 Week 5

Day 1-Chest (Density)


Barbell Bench Press 7 of 30 Total
Incline Bench Press 7 of 30 Total
Close Grip Bench Press 7 of 30 Total

Day 2- Back (Strenght)


Deadlift 8 x 2-3
T-Bar 3 x 6-10
Seated Row 3 x 6-12

Day 3- Shoulder (Density)


Military Press 7 of 30 Total
Upright Rows 7 of 30 Total
Barbell Curl 7 of 30 Total

Day 4- Leg (Strenght)


Squat 8 x 2-3
Leg Press 3 x 6-15
Leg Extension 3 x 6-15
Leg Curls 3 x 6-12
Lunges 3 x 6-12

Week 2 Week 4 Week 6


Day 1- Chest (Strenght)
Barbell Bench Press 8 x 2-3
Chest Dips 3 x 6-10
Incline DB Bench Press 3 x 6-10
Pushdown 3 x 6-10
Skull Crusher 3 x 6-10

Day 2- Back (Density)


Deadlift 1s for 10 min
Barbell Row 7 of 30 Total
Pull Ups 7 of 30 Total

Day 3- Shoulder (Strenght)


Clean and Jerk 8 x 2-3
Lateral Raises 3 x 6-10
Standing DB Curls 3 x 6-10
Hammer Curls 3 x 6-10

Day 4- Leg (Density)


Squat 3-4 x 6-10
Leg Extension 7 of 40 Total
Romanian Deadlift 7 of 35 Total

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