Density Training Workout


The 30 Minute Tri-Set Scorcher

Perform each session twice per week.

Session 1

Exercise Warm Up Sets Working Sets Rest
Tri-set: Incline barbell bench press, Wide-grip pull-up and push-up 2×15 3×6-10 60
Tri-set: Front plate raise, dumbbell upright row and bent-over dumbbell rear lateral raise 3×6-10 45
Tri-set: Barbell curl, parallel bar dip and reverse barbell curl 3×6-10 45
Tri-set: Hanging leg raise, floor crunch and lying leg raise 3×20 30

Session 2

Exercise Warm Up Sets Working Sets Rest
Tri-set: Squat jump, static lunge and one-leg calf raise 2×15 3×6-10 60
Tri-set: Barbell front squat, reverse lunge and dumbbell Romanian deadlift 3×6-10 60
Tri-set: Bench step-up, farmer’s walk and incline board crunch 3×6-20 60

The 40 Minute Giant Killer

Perform each session twice per week.

Session 1

Exercise Warm Up Sets Working Sets Rest
Giant set: Feet-elevated push-up, close-grip pull-up, flat bench barbell press and bent-over barbell row 2×15 3×6-10 60
Giant set: Seated dumbbell shoulder press, seated dumbbell side lateral raise, bent-over dumbbell rear lateral raise, standing barbell military press 3×6-10 60
Giant set: Incline bench dumbbell curl, lying dumbbell nosebreaker, standing dumbbell hammer curl and diamond push-up 3×6-10 60
Giant set: Floor crunch, hanging straight leg raise, hanging bent leg raise and bicycle crunch 3×10 30

Session 2

Exercise Warm Up Sets Working Sets Rest
Giant set: Box or squat jump, bench step-up, one-leg calf raise and walking lunge 2×15 3×6-10 60
Giant set: Barbell or dumbbell Romanian deadlift, front or back barbell squat, static dumbbell reverse lunge and static dumbbell front lunge 60
Giant set: Burpees with jump, farmer’s walk, hanging leg hold and planks 60