Doug Lawrenson

Doug Lawrenson
Quick Stats
  • Gym Owner
  • Ex-Bodybuilder
  • 2nd, British Championships
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

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

12 Week Full Body Workout Routine for Beginners
A 12 week full body beginner workout routine designed to introduce you to a range of gym equipment and basic bodybuilding exercises in under 60 minutes.
2.1M Reads 734 Comments
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.
14.1K Reads 2 Comments
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.
14K Reads 1 Comment
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.
1.7M Reads 785 Comments
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.
135K Reads 33 Comments
Intense The Super Toning Training Routine
This intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up.
904.9K Reads 175 Comments
2 Times Per Week 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.
556.1K Reads 103 Comments
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.
278.7K Reads 241 Comments
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.
437.5K Reads 85 Comments
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.
379.2K Reads 31 Comments
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.
575.4K Reads 182 Comments
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.
544.6K Reads 75 Comments
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.
185.3K Reads 38 Comments
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.
191.3K Reads 192 Comments
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.
1.1M Reads 483 Comments
Doug's 5 Day High Muscle Definition Routine
This 5 day routine is designed to retain muscle mass while stripping fat! It's a mixture of cardio and weight training.
5.5M Reads 1.9K Comments
5 Day Super Shredding Routine
Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!
764.4K Reads 358 Comments
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!
4.1M Reads 1.3K Comments
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.
1.2M Reads 301 Comments
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.
344.9K Reads 120 Comments
Dougs 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.
2.3M Reads 925 Comments
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!
21.2K Reads 0 Comments
Steroids needle and vial
This article breaks the steroid side effects down, explaining how steroids affect different body parts. Thinking about taking steroids? Read this first.
722.9K Reads 84 Comments
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!
42.9K Reads 6 Comments
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!
50.3K Reads 4 Comments
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.
93.7K Reads 18 Comments
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.
43.2K Reads 0 Comments
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.
58.2K Reads 1 Comment
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!
107.2K Reads 3 Comments
Muscular man doing upright row with barbell
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.
38.7K Reads 5 Comments
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.
288.3K Reads 15 Comments
So You Want To Be Big? Here's How!
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.
33.7K Reads 6 Comments
Muscle & Strength athlete in grey M&S tank drinking out of blue M&S shaker.
Amino acids play a vital role in muscle building, fat loss, and overall fitness. In this article, we break down what they are, their effect on the body, and their benefits.
424.2K Reads 108 Comments
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.
65.5K Reads 15 Comments
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.
322.8K Reads 52 Comments
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.
49.3K Reads 1 Comment
How to Create a Bodybuilding Diet
A frequently asked question we get is how do you create a bodybuilding diet? This article teaches bodybuilders how to build their own bodybuilding meal plan.
1.5M Reads 296 Comments
M&S model doing deadlifts in gym.
Are you ectomorph, endomorph, or mesomorph? In the article, Doug Lawrenson explains each body type and how to maximize muscle-building results.
901.1K Reads 42 Comments
Shirtless muscular man holding barbell overhead.
Do you hit the gym week after week, only to see the same physique? You may just have hit a plateau! Check out these 9 steps to help you kick that plateau to the curb.
194.7K Reads 13 Comments
Understanding Muscular Fitness
The article covers different types of strength, benefits of being fit and strong and different methods of strength training.
74.6K Reads 2 Comments
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.
46.1K Reads 1 Comment
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.
107.6K Reads 9 Comments
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.
66.1K Reads 4 Comments
Muscular man shirtless doing bicep curls in the gym
Design your workouts to suit different types of muscle requirements. The more you know about your muscles, the bigger you can build them.
197.3K Reads 12 Comments
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?
17.8K Reads 1 Comment
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.
79.4K Reads 6 Comments
Fit woman doing lunges with yoga pants
Intense routine aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up!
747.5K Reads 71 Comments
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.
44.4K Reads 4 Comments
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.
28.1K Reads 0 Comments
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.
26.9K Reads 8 Comments


Prajal Shakya
Posted on: Wed, 09/17/2014 - 22:56

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

salina helmus
Posted on: Thu, 01/09/2014 - 17:02

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

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

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.......

Posted on: 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

Posted on: Wed, 07/24/2013 - 20:09

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

Posted on: 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 ?

Posted on: 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?

Richie Robertson
Posted on: Tue, 08/21/2012 - 23:06

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.

Posted on: 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!!

M&S Team Badge
Posted on: Wed, 08/22/2012 - 14:09

Hi Rob,

Doug can be best reached via the forum:

USP labs Jack3d
Posted on: Tue, 08/07/2012 - 08:10

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.

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

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?

M&S Team Badge
Posted on: Mon, 03/26/2012 - 10:21

Hi Trevor,

Doug can be best reached via the forum:

Posted on: 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.

M&S Team Badge
Posted on: Wed, 03/21/2012 - 09:42

Hi Josh,

Doug can be best reached via the forum:

Posted on: Thu, 03/22/2012 - 01:41

Thanks Steve

Posted on: 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.