Day I Part I

Weighted Pullups

Sets: See Below, Reps: 1

Squeeze your shoulder blades together, step under the bar, and lift it off the rack so the bar rests on your traps or rear delts. Stand with your feet a bit wider than shoulder-width apart. Push your hips back and lower your body as far as you can. Try to get your thighs at least parallel to the floor and spread your knees as you descend. Keep your posture as upright as possible and maintain the normal arch in your lower back.

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Day I Part II

Power Good Morning

Sets: 2-3, Reps: 8-10

Set up as you did for the squat. Begin squatting down—when you are about a quarter of the way down, start bending at the hips as if you were trying to lower only your chest to the floor (as in a good morning). You must keep your lower back arched at all times. Once you’ve lowered yourself into a half squat with your torso almost parallel to the floor, reverse the motion and return to the original starting position. Combination Punch ● The power good morning works the glutes and hamstrings hard; you need them more than your quads to squat big weights.

 

Day 1 Part III

Leg Press (Not Shown)

Sets: 2-3, Reps: 8-10

Use the leg press machine and lower your thighs toward your chest until your knees are bent about 90 degrees. Make sure you maintain a natural curve in your lower back throughout the set.

Day 1 Part IV

Stepup (Not Shown)

Sets: 2-3, Reps: 8-10

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees. Drive your heel into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it. Complete all your reps on one leg and then switch legs and repeat.

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Day 2 Part I

Main Lift Bench Press

Sets and Reps: See Directions

Grab the bar with an outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Actively pull the bar down to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out.

 

Day 2 Part II

Lose-Grip Bench Press (Not Shown)

Sets and Reps: Same as Bench Press

Grab the bar with hands inside shoulder-width. Lift it off the rack, arching your back. Lower the bar to your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up.

Day 2 Part III

Lose-Grip Bench Press (Not Shown)

Sets and Reps: Same as Bench Press

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with hands outside shoulderwidth. Lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up.

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Day 2 Part IV

Dip Sets

Sets: 2-3, Reps: 8-10

Go to a dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor. Add weight with a dipping belt if necessary.

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Day 3 Part I

Main Lift Deadlift

Sets and Reps: See Directions

Stand with your feet between hip- and shoulder-width apart, toes facing straight ahead. Bend down and grab the bar with hands outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lift ing the bar as you rise until it’s in front of your thighs.

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Day 3 Part II

Romanian Deadlift

Sets: 2-3, Reps: 8-10

Stand with your feet shoulder-width apart, holding the bar in front of your thighs. Keeping your lower back in its natural arch, bend at the hips and then at the knees until your upper body is about parallel to the floor.

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Day 3 Part III

Bentover Row

Sets: 2-3, Reps: 8-10

Hold a barbell in front of your thighs and lower your torso until it’s parallel to the floor. Keep your lower back in its natural arch. Row the weight up until it touches your belly.

Day 3 Part IV

Chinup (Not Shown)

Sets: 2-3, Reps: 8-10

Hang from a pullup bar with your hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

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