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12-Week Strength Training (Inspired by Steve Shaw)
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 12-Week Strength Training (Inspired by Steve Shaw) routine by La.Musico is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is inspired by Steve Shaw's Brutality Squat-Deadlift Program. "This muscle building approach has you working both squats and deadlifts on the same day, alternating between heavy and volume days." A major adaptation to this workout is that I edited the Legs and Back day to mostly focus on Back and Abs, further optimizing the workout for maximum productivity without suffering for no reason. Likewise, for Chest day, I made the exercises and numbers focus more on building strength instead of maintenance. This 4-day split is something I did during my Bachelor in Education Winter Practicum. Monday: Chest Tuesday: Rest Wednesday: Legs (A/B) Thursday: Rest Friday: Back and Abs (with an option to add chest exercises) Saturday: Shoulders and Arms (with an option to add chest exercises) Sunday: Rest The key to this is making sure your volume and intensity keep you challenged yet consistent, and making sure tou stay active during rest days. The way my rest days lined up (practicum days) made recovery exponentially better.
Routine detail
Mon
Chest and Triceps
Est. 34 min
5 exercises
Barbell Bench Press
4 Sets x 6,6,4,5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Legs Week A
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 6,4,3 Reps
Barbell Squat
3 Sets x 6,4,3 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Wed
Legs Week B
Est. 39 min
6 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6,4,3 Reps
Barbell Deadlift
3 Sets x 6,4,3 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Back and Abs
Est. 44 min
7 exercises
Barbell Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Sat
Shoulders and Arms
Est. 56 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
