Strength Training Work Out Plan
The key to build strength and muscle is to use heavy weight loads, but even after several weeks of doing the same routine using heavy weights, you'll likely find yourself not making much progress at all. This would be the time to change things up by using a different work out plan. Have you ever done workouts that only used compound exercises? That's right, only heavy compound exercises that'll surely help you break your plateau. Start off by taking a week off to get completely rested. Once you've done that, try the strength training workout routine below.
This is sort of a "mini" workout routine and it involves just 2 different types of workout sessions. However, each workout session uses only compound exercises that places extreme demands on your entire body. All you need is a good 2 to 4 weeks on this, and switch it up to something else. For these two workouts most of the exercises are performed using a squat rack.
Workout A:
Front Squats - 3 x 6 (barbell held in front of shoulders)
Power cleans - 3 x 6
(this is one of the most difficult exercises)
Dead lifts - 3 x 6
Stiff leg dead lifts - 2 x 6
Workout B:
Squats - 3 x 5
Bench Press - 3 x 6
Clean and Press - 3 x 4
Bent over barbell rows - 3 x 6
That's it! Looks pretty simple huh? But it's not so simple to complete. Just 4 basic exercises for each of the workouts, but you will be spent by the time you finish. These workouts should also be done in relatively short amount of time, around 30 to 40 minutes at most. There isn't a lot to do, but it will require every ounce of effort from you to complete these workouts. There's only 2 different strength training workouts in this program, so you simply alternate them.
There's several ways to setup your workout week. I would suggest a 3 day split which would allow for more rest; however if you want, you can also follow a 4 day split. The 3 day a week split would have workout sessions spaced out every other day, so it would look something like this:
Monday: Workout A
Tuesday: Off
Wednesday: Workout B
Thursday : Off
Friday: Workout A
Saturday / Sunday: Off
On week two, you would simply continue the rotation and it would look like this:
Monday: Workout B
Tuesday: Off
Wednesday: Workout A
Thursday : Off
Friday: Workout B
Saturday / Sunday: Off
If you opt to go for a 4 day work week, then it would look like this:
Monday: Workout A
Tuesday: Workout B
Wednesday: Off
Thursday : Workout A
Friday: Workout B
Saturday / Sunday: Off
The key to getting the most out of this short two to four week strength training program is to use a heavy enough weight that allows you to do no more than 6 reps, and this would be around 80 to 95% of your one rep max. The few exercises involved in this program are some of the most demanding and difficult exercises that will require more effort, energy, and focus.
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