- Main GoalIncrease Strength
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week6
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Do you like to train a lot? Try This!
This is a template I came up with that has worked very well for me. It consists of training six days a week using short sessions with low rep ranges. This workout program has greatly improved my overall strength. I have put weight on all of my major lifts along with increasing overall strength. The program has a lot of variety in it so that you can constantly hit new personal records. It takes basis in a basic push/pull format with more variety and more frequent training sessions.
The key to this program is to track your weights on each of the exercises and make sure to add weight each time you do the exercise. These sessions are short so that your body can recover before the next workout. This workout will work for intermediate lifters that have a solid base to work off of. Variety is the key to any workout program, so you do not get bored.
If you love to train and want to train 6 days a week give this program a try. If you work hard and track your progress you will make some serious gains.
So, here it is:
|Parallel Squats - Week 1||5-8||1 (Singles)|
|Parallel Squats - Week 2||5||5|
|Half Squat From Bottom Position||3-5||1 (Singles)|
|Quarter Squat From Bottom Position||3-5||1 (Singles)|
|Speed Deadlifts||5-8||1 (Singles)|
|Bench Press - Week 1||5||5|
|Bench Press - Week 2||5-8||1 (Singles)|
|Weighted Dips (Add weight when you can total 35)||5||Max|
|Chest Supported Rows||5||5|
|Barbell Curls (5x5 or 4x6)||5||5|
|Speed Squats (50-60% of your Max)||12||2|
|Heavy Conventional Stance Deadlifts - Week 1||5||5|
|Heavy Sumo Stance Deadlifts - Week 2||3-5||1 (Singles)|
|Notes: For deadlifts, use sets of 3 or 1 and work up to a new personal record.|
|Power Clean||5-8||1 (Singles)|
|Two Hand Snatch - Week 1||5-8||1 (Singles)|
|Single Arm Snatch - Week 2||3-5||1 (Singles)|
|Seated Dumbbell Press - Week 1||5||3-5|
|Standing Military Press - Week 2||5||3-5|
|Seated Behind The Neck Press - Week 3||5||3-5|
|Bent Over Row - Week 1 (Any rep range can be used)||5||5|
|Yates Row - Week 2 (Any rep range can be used)||5||5|
|ATG (Ass to Grass) Squats - Week 1||5-8||1 (Singles)|
|Front Squats - Week 2||5-8||1 (Singles)|
|Deficit Deadlifts||5||Low Reps|
|Dumbbell Bench Press - Week 1||5||5|
|Incline Bench Press - Week 2||5||3|
|Pull Ups - Week 1||Varies||50 Total|
|Weighted Pull Ups - Week 2||5||5|
|Reverse Grip Clean and Press||5-8||1 (Singles)|
|Seated Military Press - Week 1||5||5|
|Bottom Position Seated Military Press - Week 2||5-8||1 (Singles)|
I added calf raises twice a week to this workout for 3 sets of 8-12 reps. Is that fine? Is it not needed? I am trying to grow my calves and squats don't do much for it, but you know better than me so please guide me.
Hi, Atoum. The calf raises should be fine. Do them at the beginning of the workout so you're fresh and you can give them the most effort.
On Monday it says half squat from bottom position. I was wondering if the ment you start at 90 degrees and go half way up of start half way to parallel and then go all the way up. Same for the quarter squat.
This seems like A LOT of legs
Hey when it says week 1, 2, or 3 by an exercise, does that mean do it on the first second or third week of doing this workout? Sorry for the stupid question just wanted to be sure.
what does it mean by rep- 1 singles? does it mean you only do one rep? please help thank you
if my one rep max is 100... what weight should i putt for my 5-8 set of 1???
hey, I'm a competitive snowboarder and I'm looking for a good summer exercise to condition for next season. Would you recommend this work out?
It depends on what you're looking to improve. While this will certainly add some strength and mass, you may be more interested in a workout that emphasizes muscular and cardiovascular endurance. This would include circuit-style training, HIIT, etc. A fairly basic example: https://www.muscleandstrength.com/workouts/hit-workout-high-intensity-tr...
Not being a competitive snowboarder, I'm not entirely sure what would be most appropriate. Find something that works for your goals and schedule.
so, i am 6' 250lbs. i have 19% bmi and i am looking for something that will help me keep my wieght where i am or lose wieght but still gain muscle and lose fat. i cant afford to gain wieght because the coast guard has a stupid wieght policy. i only make wieght becasue i can tape in under 22% bmi. right now i am only jacked 3d and vitamins. im afraid of protein shakes because of the wieght gain. any help would be amazing. thank you
At what percentage of 1RM should i start out with for the 5x5 bench press/deadlifts etc and the 5-8x1 singles?
Under wednesday it says: deadlifts week 1 5x5 but it also says underneath:
Notes: For deadlifts, use sets of 3 or 1 and work up to a new personal record. Could you please explain.
Should I do this workout for high school wrestling? How could it benifit me? I'm 190 lbs and I need to do serious strength training over the spring. Would this work for me?
I'm doing high school shotput and wrestling what positive effects could this have for my athletics?
High I was wondering what the week 1 and week 2 in same week workout means o and love the routine by the way
please tell the weight also how much to use
Whats a reverse grip clean and press, is that like a clean and press with your knuckles out?
You start with the palms facing upwards.
i am 17. i cant lift more than 15 pounds each on dumbell curls. what workout should i do? i want to increase my strength. also what exercises can i do if i dont have acess to equipment?
If you don't have a lot of equipment you can do tons of body weight stuff: push up variations, pull up variations, chin ups, hand stand push ups, and lots of core stuff.
And for a workout routine you will just have to look around. Ask this question on the forum and you might get some good ideas.
Hey Guys, so I just did the second day and I feel like it wasn't enough. I pushed hard and didn't quite make a full 5 reps on last couple sets so I know I was working. But I finished and I never really felt much of a burn or anything at all really..should I add some more? Also wanted to know why four muscle groups in one day with one exercise a piece?? Thanks for the help!
I just finished second day too. It's good for me but if it's not enough for you, I recommend you to do some pull ups/chin ups.
Hey Steve, just starting the workout. Feels great just a quick question if you have the time and sorry if you already answered and I missed it but the one day your working out for muscle groups and only one exercise per group..is that so your not burnt out for the following days? I went hard at it and even didn't complete full 5 reps for some exercises on last sets on the second day. By the end of it I didn't feel like I got as good of a burn as I thought I would..should I be adding more? When I say I didnt complete 5 reps I mean like 1 or 2 shy so I was really pushing it..thanks for any help!
Do I suppose to increase the weight in each set? and also what happens after the second week, do I get back to the same routine or exercise in week 1?
Also I just finished the german volume training, can I change to this one without problems? is this workout more difficult than the german volume training?
Thanks a lot for helping with the info because I am a little bit confused with the program.
would it hurt to throw sum more exercises into it? lets say like lat pulldowns, tri n bi exercises.. leg extensions n leg curls.. etc!!
Probably not, though the exercises you listed won't do much for strength.
Cleans and snatchs required platforms to preform. Is this program worth pursing if I do not have access to this equipment? Are there alternative exercises that would be equally as effective?
Hi this is definatly my kind of workout, but how long are we looking at resting between sets? thanks.
do circuit training increase your strength?
Sounds great. i just wanna gain my strength. i had alot of strength before but after being with the flu for a couple weeks it made me feel like i lost everything. Im going to give this plan a go and see what it does for me. ps. high amount proteins are really good as well to increase strength!
my max bench right now is 205 and i am just starting this workout. do you think i will make it to 250 without having to switch routines?
oh and also what about cardio how much should you run a day?
whats a good alternate for the snatches? and for the week 1's and week 2's do you just keep alternating those every week, like you do week 1's week 3 and week 2's week 4?
When i workout my legs i always include 80pound lunges but i hold a 80 pound dumbell to my chest like im holding a stone,and i do lunges like that, and my legts do not start hurting untill 2 or 4 days later and i can barely squat down because they are so sore. Is there any way i can prevent them from getting so sore?
I meant to say cleans and would animal pak be a good multivitamin to use?
Animal Pak is a great choice.
I have a question: what's the purpose of clams and snatches and do they help build muscle mass?
I am a basketball player looking to put on 20 pounds before next season. Im looking to get quicker also. will this workout do what i need.
Im a basketball player looking to put on at least 20 pounds by next season, is this workout routine good for it? if not can u link me to one that is? thanks
Enlightening, shall follow your updates closely.
If I have any questions shall address them to you.
Hey Jeremy! What do you recommend for the working man who can't dedicate a whole lot of time to the gym? I am 6'2", 254 lbs. and want to take the body mass that I already have and rip it up.
quick question.. for the one and two arm snatches which should i use db, kettle bell, or bar
I'm just getting back into working out and getting in shape. I stumbled across this and was wondering will this help lose weight quick while get big and stronger at the same time? Also do you recommend the supplement jacked as well?
i have a little Question :
i wanna to improve my Strength without gain Size just strength
is this workout work for my goal ?
no not at all for you this workout is made to make you get big and strong. you can do the same lifts that are in this workout just change the reps and sets from 3 sets and somewhere between 8 to 12 reps. anyhting with this kind of low reps with high percentage of your 1rm is going to add a lot of strength but with those kinds of strength gains there is going to be some mass gain with that as well. if you keep the reps higher nad the sets lower and shorten your rest time you will add some lean muscle mass and gain some strength as well.
i have just been looking for a new training routine..i want to keep my power but i also want to enjoy training again. any suggestions?
hey jeremy? whats a good diet i can go on to get back into shape from when i was in high school about 8 yrs ago? i know i was told by someone else that goes to a gym everyday i need to be intaking 245 grams of protein bc i weigh 160 lbs and its times 1.5 of my body wieght at the moment... but i need to know what i need to be focusing on for a strict diet.... thanks
I think 245 grams of protein is a lot for you. I would just shoot for 1 gram of protein per pound of bodyweight so that would be 160 for you. Make sure to stick to good carbs like oats, and whole grain items. Also, eat plenty of vegetables, and you should be good.
I am not too serious about counting calories I just try to eat good stuff as often as I can.
i thought you were supposed to rest. Resting is when your muscles grow right? Well this has no rest so what should i do?
You are right, rest is when your muscle grows, but that sort of rest is post-workout (getting some sleep) Rest within a workout is to give your muscles a chance to recover slightly, and psyche yourself up for the next set or next exercise. If only you made gains that quickly! Great workout by the way Jeremy!