Low Volume Strength and Size Training Program

Here is a training program that I and others have used with success:

Low Volume Strength and Size

Day 1: Squats, Dips, and Romanian Deadlifts

SQUATS:  Place a barbell across the middle of your shoulders (traps) and place your feet shoulder width apart.  SQUAT down until your upper legs (thighs) are parallel to the floor.  Focus on keeping your back straight, pushing with your heels.  Do not use your “tippy toes” or allow your heels to lift off of the floor

5 sets of 5 repetitions

DIPS: Hold the parallel bars of a dip station and lower your body until your elbows are parallel to the floor.  Focus on keeping your elbows slightly out and lean forward slightly.

As many sets as it takes to get 50 reps.  (ex. 5 sets of 10)

ROMANIAN DEADLIFTS: Hold a barbell in front of your thighs with a shoulder width grip.  Push your hips back and lower the bar, keeping your weight on your heels while keeping your back straight.  Allow you knees to bend slightly and lower the weight until your back is about to lose it’s natural arch.  Thrust your hips forward until your back is just about straight.

4 sets of 10 repetitions

 

Day 2: Overhead press, Front Squat, Pull-Ups

OVERHEAD PRESS:  Grasp the bar slightly wider than shoulder width.  Allow your elbows the angel slightly forward, lower the bar until the bar crosses your eyebrows.  Push your chest out and press the bar overhead and slightly behind your head (arch).

5 sets of 5 repetitions

FRONT SQUAT: Step under a barbell resting it across the front of your shoulders.  Cross your arms so your hands reach across to the opposite shoulder to hold the bar in place.  Unrack the bar and squat as low as you can while keeping your lower back straight.

4 sets of 10 repetitions

PULL-UPS: Hold the pull up bar slightly wider than shoulder width.  Pull yourself up until the bar reaches your neck, then lower.

As many sets as it takes to reach 50 repetitions (Ex 5 set of 10 reps)

Day 3: Deadlift, Incline bench Press, back Extension

DEADLIFT: Stand with your feet hip width apart.  Bend down and grasp the bar just outside your knees.  Take a deep breath, sit back on your heels, keep your lower back in it’s natural position, pull the bar up as you rise until your hips are locked out.

5 sets of 5 repetitions

INCLINE BENCH PRESS: Lie back on a bench set at 40 degree incline.  Grasp the bar slightly wider than shoulder width and lower it to your upper chest.  Squeeze your glutes and push your heels into the floor as you press it back up.  Keep your chest high (arched) during the movement.

4 sets of 10 repetitions

BACK EXTENSIONS: Set yourself up on a back extension apparatus, with your upper thighs in contact with the pads.  Bend your hips and lower your body until your lower back begins to lose its arch.  Squeeze your glutes and pull yourself back up.

As many sets as it takes to reach 50 reps (Ex 5 sets of 10 reps)

 

This is a one day on one day off program.  Suggestion would be to do your cardio exercises on the days between your weight training.  There should be at least one day of complete rest every week.  (Butt on couch the WHOLE day!!)