Weightlifting Workouts – The Killer Strength Routine

December 23, 2009 by  
Filed under The Fitness Bug

This is a weightlifting routine that can drastically improve your strength gains. It’s a routine that I tried a few years back, but it’s one that I never did forget about because of the results that it gave. You will need to be dedicated for this one though, as it will last for 14 weeks, and before you start it, you will need to first find out what you want for your one rep maximum (ORM) for bench press, squat and deadlift.

WEEKS 1-7

The Squat Workout

Squats

Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs- 4 sets 10 reps
Leg Press – 4 sets 10, 8, 6, 6 reps
Hack Squats – 3 sets 6 reps
Leg Extension – 3 sets 10 reps
Leg Curl – 3 sets 10 reps

Deadlift Workout

Squats – (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)

Deadlift

Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs – 4 sets 10 reps
Bent Over Rows- 4 sets 10, 8, 6, 6 reps
Seated Rows – 3 sets 8 reps
Lat Pulldowns – 3 sets 8 reps
One Arm Dumbbell Rows – 3 sets 8 reps

Bench workout #1 (Heavy chest)

Bench Press

Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Tricep Row Push Downs- 4 sets 10 reps
Incline Bench Press – 4 sets 10, 8, 6, 6 reps
Dips- 3 sets 8 reps
Dumbbell Shoulder Press – 3 sets 8 reps
Triceps Extension – 3 sets 8 reps

Bench workout #2 (Light Chest)

Bench Press – 3 Sets 10 Reps
Incline bench Press – 3 sets 10 reps
Barbell Shoulder Press – 3 sets 8 reps
Side Lateral Raises- 3 sets 8 reps
Skull Crushers -4  sets 8 reps
Tricep PushDowns- 4 sets 8 reps

WEEKS 8-14

The only difference you’ll find in the remaining 7 weeks of the routine is the percentages on your three major lifts. All other exercises, sets, and reps will remain the same.

Here is the second half percentages:

Week 1: 70% of ORM for 3 sets of 8 reps
Week 2: 75% of ORM for 3 sets of 6 reps
Week 3: 80% of ORM for 3 sets of 5 reps
Week 4: 85% of ORM for 3 sets of 4 reps
Week 5: 90% of ORM for 3 sets of 3 reps
Week 6: 95% of ORM for 2 sets of 2 reps
Week 7: 100% of ORM for 1 set of 1 rep

The Days You Should Workout

Sunday – Squat day.
Tuesday – Bench #1 (heavy) day.
Thursday – Deadlift day.
Friday – Bench #2 (light) day.

Before starting this routine you will need to condition your muscles for 3-4 weeks prior to this routine. To do this, train on the days listed above, and only do four exercises from each workout. The major lifts must be included in the four selected exercises.

You can choose what exercises you wish, however, I recommend doing exercises that work as many muscle groups as possible. Instead of choosing an exercise that works the chest only (on chest day) choose exercises that work your chest, shoulders and triceps.

Once you have started the 14 week weight lifting routine, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. Although the first few weeks will feel like a breeze, you will need to resist temptation from wanting to increase the weight. Follow this routine exact and 14 weeks later you will see a difference.

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