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The Ultimate Consolidation Program

If hearing the words isolation exercises makes you sick and if you get excited when the subject of compound exercises is brought up in conversation, then you’re going to love this workout routine.

This is a program that works all the major musculature of the body and in particular the legs. It may sound simple to you at first and you may want to throw in more exercises, but trust me on this, if you work these exercises hard to your maximum capacity – you won’t be able to do anymore lifts. Follow this program properly and you’ll crush former strength and size levels.

The Ultimate Consolidation Program is great for advanced lifters and will allow them to ramp up their strength and size even if gains have been few and far between lately. I don’t recommend this for a beginner just yet, unless it’s a rare case that likes to work the weights hard and can perform the exercises in proper form.

Overhead Press 2 x 6-12
Pulldowns or Chins 2 x 6-12
Dips 2 x 6-12
Deadlifts or Shrugs 2 x 15-20
Squats 1 x 15-20

Notes: Workout two days a week – if you aren’t recovering fast enough, drop to one day a week or drop to one set for each exercise. If the deadlift is too much – add shrugs instead. You should reach failure on last rep of each exercise. If not, increase weight. If you want to make it even harder make the squats 20-rep breathing squats.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Back and Leg Specialization Routine

If you want to make substantial gains in strength and size from your workouts then hard work on the back and legs is a must. That is where real growth and strength gains come from.

Not isolation exercises or the core training that’s so popular on the infomercials right now. Hard workouts that target the back and legs are the key to making significant gains on the iron.

This is a routine for someone who’s been lifting for a year or more and wants to hammer out with specialization on the back and legs. Newbies need to stay on a solid beginners program before doing this.

Workout One: Legs

Squats 5 x 5
Leg Curls 5 x 10
Front Squats 5 x 5
Calf Raises 5 x 20

Workout Two: Back

Power Cleans 5 x 5
Deadlifts 5 x 5
Rows 5 x 12
Chins 5 x 10

Notes: If you can handle it, work out four days a week – Monday and Thursday for legs and Tuesday and Friday for back. If this is too much, knock it down to 2-3 times a week. If the set and rep scheme causes you too much overtraining then back off and do 1-2 sets per exercise. The first couple of sets are warmups with the last two in each being hard sets.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

The 5 x 5 System – Dino Style

The 5 x 5 system is a very old but effective training protocol that was advocated by the likes of Reg Park, John McCallum and Bradley J. Steiner.

Dinosaur Training is a term coined by Brooks Kubik in his classic book that combined weight training with odd object lifting like barrels or sandbags. This routine combines both for a hard, strength building, muscle growing workout.

This is a basic, no-nonsense program that will build size and strength all over. Start with medium weight and work your way up to heavy poundages. You must always be progressing. That’s the core principle of weight training – constant increases in reps and poundages. It’s the only way to gain size and true strength without taking drugs.

Day One:

Squat 5 x 5
Overhead Press 5 x 5
Rows 5 x 5
Farmer’s Walk (with heavy dumbbells)
Sit-ups 2 x 8-15

Day Two:

Deadlifts 5 x 5
Bench Press 5 x 5
Sandbag Walk (with 100-150 pound sandbag)
Side Bends 2 x 8-15

Notes: Workout two days a week. You can add grip and ab work to the program if you feel like it. The first 3-4 four sets are warmups, gradually increase weight so last set is the top hard one. Only go to failure on squats if you have a rack and only on benches if you have a spotter. For the Farmer’s Walk , hold heavy dumbbells in hand and walk until you can’t hold them anymore. For the Sandbag Walk, bear-hug the bag until you can’t walk or hold it anymore.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

The Get Lean, Stay Powerful Workout

Overhead Press 2 x 6-12
Pulldowns 2 x 6-12
Squats 1 x 15-20
Pullovers 1 x 20
Bench Press 2 x 6-12
Sit-ups 1 x 25
Interval Sprints: 10-12 minutes with one minute sprinting and one minute at an easy pace

Notes: Workout 2-3 days per week. Start out and do as many intervals as you can working up to the 10-12 minute range. If this feels like too much, drop down to one hard set to failure for each exercise. If you decide to do one hard set and don’t have a squat rack or a partner, DO NOT go to failure on the squats or bench press!

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Quick and Dirty Power Routine

This is a good routine that will improve your strength and give a nice aerobic workout as well.

Make no mistake, your power will shoot through the roof following this program, but it will test you. Be prepared to work hard, eat healthy and rest. Your muscle grows and strengthens outside the gym not in it.

This is a big movement, power program. Only the exercises that work major muscle groups are used. This wll get you big, strong and in pretty decent shape in no time flat.

Day One:

Bench Press or Dips 1-2 x 6-10
Rows 1-2 x 6-10
Squats 1 x 20

Day Two:

Overhead Press 1-2 x 6-10
Deadlifts 1 x 20

Notes: Workout twice a week. You can add ab, calf and grip work if you feel like it. Throw some cardio in a couple days a week and you have the makings of a solid, consistent program. Work hard, stay with it and watch your gains explode.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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