Focused Strength Training
General
Advanced
Barbell
Plan Details
The Focused Strength Training routine by vreflect is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is an experimental routine (to me) that focuses on strength movements rather than body splits, based on my findings from various resources. The high (6) set low (4) rep exercises should consist of 3 warm up sets up to 70% of your 1RM. The other 3 should be close, if not, to failure. Feel free to mix up your rep and set ranges. A good mix is low, high, mid. I always start out with a good warm up of jumping jacks, burpees or squats, lunges, and pushups or mountain climbers on leg days (20 seconds or counts each). Then, I do about a 5-7 min. stretch for the appropriate exercise movements. The workouts range from hardest to easiest so that you can gradually finish off a satisfying workout. There are some tough bodyweight exercises mixed in that should not be taken lightly, because they are going to be even harder once your limbs are like jelly. If you don't have a spotting partner, like myself, your last set should be at an intensity where you feel like you can push at least 2-3 more reps. Better to be safe than sorry or use the smith machine for the heavy lifts if you have one. I've created a supplemental ab routine that I do after my lift, press, and pull days. I also do 30 mins. of cardio on my leg and weekly rest days. I try to completely rest on the weekends, but that just depends on how you setup your workout days. If you see any places where I can make improvements on it, please leave a comment or message me. Good luck!
Routine detail
Day 1
Press
Est. 52 min
6 exercises
Barbell Shoulder Press
6 Sets x 4 Reps
Barbell Bench Press
6 Sets x 4 Reps
Barbell Tricep Extension (Supine)
6 Sets x 4 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Handstand Push-Up
1 Set x 15 Reps
Clap Push-Up
2 Sets x 15 Reps
Day 1
Core
Est. 19 min
4 exercises
Windshield Wipers
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Levers
3 Sets x 8 Reps
Crow Pose
3 Sets
Day 1
Press Alternate
Est. 51 min
6 exercises
Dumbbell Shoulder Press
6 Sets x 4 Reps
Dumbbell Bench Press
6 Sets x 4 Reps
Dumbbell Seated Tricep Press
6 Sets x 4 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Handstand Push-Up
1 Set x 15 Reps
Day 2
Legs
Est. 41 min
6 exercises
Bridge
2 Sets
Barbell Squat
6 Sets x 4 Reps
Single-Leg Squat
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 24 Reps
Day 2
Legs Alternate
Est. 42 min
7 exercises
Box Jump Multiple Response
2 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 6 Reps
Barbell Lunge
6 Sets x 4 Reps
Single-Leg Squat
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 24 Reps
Bodyweight Wall Squat
1 Set x 6 Reps
Day 3
Lifts
Est. 50 min
6 exercises
Barbell Deadlift
6 Sets x 4 Reps
Barbell Curl
6 Sets x 4 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Deadlift to Bicep Curl
4 Sets x 6 Reps
Upside Down Leg Lifts
3 Sets x 8 Reps
Day 3
Lifts Alternate
Est. 48 min
6 exercises
Barbell Romanian Deadlift
6 Sets x 4 Reps
Barbell Reverse Curl
4 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 4 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Wheel
1 Set
Day 3
Core
Est. 21 min
4 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Crow Pose
3 Sets
Dragon Flag
3 Sets x 8 Reps
Day 4
Pulls
Est. 42 min
6 exercises
Barbell Bent-Over Row
6 Sets x 4 Reps
Dumbbell Fly
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 6 Reps
Rocky Pull-Up
2 Sets x 8 Reps
Day 4
Core
Est. 25 min
5 exercises
Archer Pull Ups
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Table Pose
3 Sets x 8 Reps
Crow Pose
3 Sets
Dragon Flag
3 Sets x 8 Reps
Day 4
Pulls Alternate
Est. 47 min
6 exercises
T Bar Row
6 Sets x 4 Reps
One-Arm Chin-Up
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
