This is my super-simple, “bulk up”, full body strength workout program that I use when I find I am losing limit strength or when I want to put on a few pounds of muscle.

Workout Frequency:

  • No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).

Workout Intensity

  • High weight (max. resistance = able to hold weight for one second at hardest part of rep)
  • Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)

Workout Duration:

  • As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)

Exercises:

  1. Deadlift
  2. Squat
  3. Pullup, Lat Pulldown, or Rows
  4. Bench Press or Dips
  5. Shoulder Press

It’s simple, but it works. Try it for a four or six week cycle!

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