Who’s it for?
I created this routine for guys who want to build muscle mass and get stronger as quickly and efficiently as possible.
The progression we’ll use is very aggressive, so if you’re already a weight room veteran who’s strong as a beast, then this may not be for you.
I’ll add that it is also for people who are in good health… Some of the movements listed below are not safe if you have existing issues like a lower back or rotator cuff injury. As always, check with your doctor if you’re unsure that you can perform this routine safely.
What do you need?
All you need is a squat rack, bench press, and pull-up bar…. and some dumbbells for a couple of the assistance exercises. Any basic commercial gym should have all of these things.
Oh, and don’t forget to bring your inner beast to the gym with you… You’ll need him, too.
The Routine
- The routine consists of two workouts (A and B), you will alternate between the two
- Perform the routine every other day (e.g. Monday do A, Wednesday do B, Friday do A, Sunday do B, etc.)
- For each exercise, choose a starting weight that you know you can do 6 reps of (with good form)
- Perform 4 sets of 6 repetitions of each exercise using the same weight (one exercise at a time)
- Rest 2-3 minutes in between sets
- If you can do all 6 reps for each of the sets, add 5 lbs. the next day you do that exercise
- If you fail, subtract 10 lbs. next time you do that exercise (and then work your way back up)
- To warm up, perform 1 set with 50% weight for each exercise
- *For the assistance exercises below, perform only 2 sets (no warm-up)
- *Don’t worry too much about the weight you use for these exercises, just push yourself
Day A
Note: Click any of the exercise names below to see a video demonstration on YouTube
- Back squat
- Bench press
- Bent over row
- Bicep curl*
- Lateral raise*
- Hanging leg raise*
Day B
- Romanian deadlift
- Overhead press
- Pull-up (add one rep each workout instead of 5 lbs.)
- Skull crusher*
- Rear raise*
- Decline sit-up*
Hey David Should I go to failure on each of the 4 sets for compound lifts or 2 acessory ? or only at the last set of each exercises? Or should not hit failure at all? Thanks.
Hey Andre,
For the compound lifts, ideally you are not hitting failure. You are upping the weight (like described above) and if you do hit failure, then you lower the weight.
For the accessory lifts you can hit failure on the last set.
This is Stronglifts plus arms workout from Mehdi with very few modifications. 4×6 instead of 5×5.
Hey David,
I’ve already incoorporated this workout in my morning routine. I’m loving the simplicity!
Besides this article, I need to ask you, what theme are you using for this website? Also, what fonts are you using for the body text of this site? Just curious. Thanks David!
Thanks David! I use Divi by Elegant Themes for the site, and I believe the font is open sans.
hi David
please let me know if i can add the below as warm set
adding : 1 rep daily to each of them
globet squat(7 Kg weight)
pushup bodyweight
pullup
regards
Paul
Yes, I think that’s appropriate.
Hi David I was wondering if there was any way to do the goblet squat without kettle
Bells? Dont think my local gym has them. Thanks
Hey Tony – just use a dumbbell! Like this: https://www.youtube.com/watch?v=bCnoKb9p_U0
hi David, I’m about to incorporate this workout into my routine but I was wondering if I can perform it on Monday, Wednesday and Thursday as I can’t fit workouts in my schedule on Fridays and Saturdays and my local gym doesn’t open on Sundays.
What do you mean by “assistance exercise,” thanks.
The exercises marked with an asterisk (*).
How many reps should be done for hanging leg raises and decline sit ups? How should the progression look? Thanks.
Don’t worry too much about the progression for those movements. Aim for about 12-15 reps. If that gets easy, then add some weight.
thnx bro….u are the best….i also want to become a legend like you…take care bro
Thanks bro!
Hi, how many reps for biceps curl,lateral rise,skull crusher?
Great tips and I really like this website!
How do I increase the difficulty of the pull ups if I can already do 10?
Hi David,
one question.Is this also a proper Routine for skinny guys? Sorry about my english.
I am a bit rusty with it.
KR
Patrick
Dave,
Can I continue my hour long boxing workouts in two off/alternate days?
Don’t want to over train.
Thanks.