Sample Strength Training Routines

For Fast Strength & Size Gains
After a warm-up set, perform four sets of each exercise gradually increasing the weight to allow for the specified number of repetitions. Strict form is essential.

Monday

Stiff Leg Deadlifts - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Bent over rows - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Deadlifts - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Shrugs - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Bicep curls - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Tuesday

Squats - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Calf raises - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Benchpress - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Shoulder press - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Dips with added weight - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Wednesday
Rest

Thursday

Lying leg curl - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Lat pulldown - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

One arm dumbbell row - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Upright row - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Alternate dumbbell curls - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Friday

Leg press - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Calf raises - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Incline bench presses - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Arnold presses (rotational shoulder press with dumbbells) - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

Lying tricep extensions - 4 sets
Reps Per Set - 12, 10, 6 to 8, 4 to 6

In the fifth and sixth weeks, using strength training routines such as this, shift to weights that allow you and minimum of eight repetitions on each set to allow for connective tissue repair. After two to four weeks of active recuperation, you can again hit those fast twitch muscle fibers with all-out intensity.