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Dense Strength Program

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This program uses the Dense Strength Method (DSM) for 2 main lifts in each of the 3 workouts. It is recommended that you include 3 of the DSM workouts plus 3 MetCon or HIIT group classes for a well rounded balanced fitness program.

The Dense Strength Method is a method of strength training that has the ability to be modified for many different benefits. During this program, our main goal is ‘Hypertrophy’.

Hypertrophy involves increasing the BMR or RMR of an individual to improve lean mass and ultimately your body’s ability to use more calories throughout the day. This will help you improve body composition and other health markers if you include good nutrition choices to match the training program.

Each program is made up of 2 lifts of five min blocks, each minute on the minute you will complete 3 reps, the aim is to complete each lift. Accessory work is then performed which will have a time under tension (TUT) of between 40-70 seconds. During the accessory lifts (C1, C2 and D1, D2) pay close attention to the tempo. The first number is the eccentric (lowering) part of the lift and the third number is the concentric (pushing) part of the lift.

If you are aware of your 1RM percentages it is recommended you use 70-85% of your 1RM load.

  • DAY 1 - STRENGTH DAY 1

    Warm up – Weighted Squat hold x30s, Glute Bridge x12, Bar Hang x30s (2 Rounds)

    A1. Barbell Back Squat – 5 sets of 3 reps – Tempo 30X0 – EMOM
    B1. Barbell Overhead Press – 5 sets of 3 reps – Tempo 30X0 – EMOM
    C1. Rear Foot Elevated Split Squat – 3 sets of 8-10 reps, Tempo 31X1 – Rest 15s
    C2. Machine Seated Row – 3 sets of 12 reps. Tempo 31X1 – Rest 60-90s
    D1. 45 Deg Back Extension – 3 sets of 12-15 reps – Tempo 21X1 – Rest 15s
    D2. Dumbell Lateral Raise – 3 sets of 15 reps – Tempo 21X1 – Rest 60s

  • DAY 2

    HIIT or Metcon class

  • DAY 3 - STRENGTH DAY 2

    Warm up – Banded Deadlift x12, Deadbug x12, Band Pull apart x12 (2 rounds)

    A1. Barbell Deadlift – 5 sets of 3 reps – Tempo 30X0 – EMOM
    B1. Barbell Bench Press – 5 sets of 3 reps – Tempo 30X0 – EMOM
    C1. Single Leg Lying Leg Curl – 3 sets of 8-10 reps, Tempo 31X1 – Rest 15s
    C2. Seated Dumbbell Shoulder Press – 3 sets of 12 reps. Tempo 30X1 – Rest 60-90s
    D1. Single Arm Dumbbell Row – 3 sets of 12-15 reps – Tempo 21X1 – Rest 15s
    D2. Rope Tricep Extension – 3 sets of 15 reps – Tempo 21X1 – Rest 60s

  • DAY 4

    Yoga or Pilates class

  • DAY 5 - STRENGTH DAY 3

    Warm up – Sorenson Hold x30s, Spiderman with Thoracic Rotation x5es, Band External Rotation x12es

    A1. Barbell Front Squat – 5 sets of 3 reps – Tempo 30X0 – EMOM
    B1. Pull Up (Overhand) – 5 sets of 3 reps – Tempo 30X0 – EMOM
    C1. Dumbbell Incline Press – 3 sets of 8-10 reps, Tempo 31X1 – Rest 15s
    C2. Close Grip Lat Pulldown – 3 sets of 12 reps. Tempo 31X1 – Rest 60-90s
    D1. Single Leg Glute Bridge – 3 sets of 12-15 reps – Tempo 21X1 – Rest 15s
    D2. Dumbbell Bicep Curl – 3 sets of 12-5 reps – Tempo 21X1 – Rest 60s