Not everyone aspires to be a giant hulking strongman who can drag a bus down the street by a rope. But, at the same time, getting stronger should be a goal of anyone who works out. While your current program is working your muscles and increasing strength, sometimes you need to mix in a different program to help increase your core strength at a faster rate.
For example, if you currently are pressing 60 pound dumbbells for 10 reps, wouldn’t it be nice to crank that up to 70 pound bells for the same 10 reps? Or maybe you want to be more effective helping people move or carrying heavy bags of fertilizer around by hand instead of using a wheelbarrow. There are plenty of good reasons to make yourself strong.
One reason to switch to a brief strength blasting program is the change of pace that shocks your muscles into a new type of growth. Another is because it is a form of cycling where you train your core strength at low reps before jumping back to a normal rep range which helps increase the baseline of power.
The Strength Builder
This program is based around working out 3 days a week with one day off between workouts and two off before restarting the cycle. Ideally it works great as a Monday, Wednesday, Friday program. You will be going heavy with low reps so take 2-3 minutes between sets for recovery. Ask for a spot if you need one or use a power cage with the metal bars set in a safe position to prevent injury. Make sure to do cardio training in addition to these workouts, but not at the same time.
- Squats – 5 sets of 3 to 5 reps
- Pull-ups – 5 sets of 3 to 5 reps
- Barbell Military Press – 5 sets of 3 to 5 reps
- Russian Twists – 2 sets of 10 to 12 reps to each side
- Lower Back Extensions (machine) – 2 sets of 10 to 12 reps
- Bench Press – 5 sets of 3 to 5 reps
- Romanian Deadlifts – 5 sets of 3 to 5 reps
- One-Arm Dumbbell Row – 5 sets of 3 to 5 reps
- Weighted Crunches – 2 sets of 10 to 12 reps
- Cable Side Twists – 2 sets of 10 to 12 reps to each side
- Deadlifts – 5 sets of 3 to 5 reps
- Dips – 5 sets of 3 to 5 reps
- Split Squats – 5 sets of 3 to 5 reps
- Saxon Side Bends – 2 sets of 10 to 12 reps to each side
- Standing Calf Raises – 2 sets of 10 to 12 reps
Russian Twists – Sit on the floor with your feet flat on the ground and knees bent at a 90 degree angle. Extend your arms straight out from your body (parallel to your thighs) and clasp your hands together. Keep your abs tight and back flat as you twist to the left. Return to center and then twist to the right before returning to center for 1 total rep. You can hold a dumbbell in your hands for resistance.
Romanian Deadlifts – This is similar to a stiff-legged deadlift. You keep your knees slightly bent and back flat. But as you lower the barbell you keep it close to your legs on the way down and don’t drop your hips back as far.
Split Squats – Start in a normal squat position (with lighter weight to start). Take a stride stance (one foot forward and one back) with your feet approximately 3 feet apart. Squat down in a lunge type position making sure your front knee does not travel past your toes. Do all the reps for one side, then switch legs and do reps for the other side.
Saxon Side Bends – Stand with feet shoulder width apart and knees slightly bent while holding a dumbbell in each hand with arms straight overhead. Lean to one side as far as you can with the dumbbells still should width apart. Pause and bend back the other direction.