As I have previously mentioned in other articles, I structure my monthly workouts into four separate approaches to weight training across four separate weeks in the month. This weekly altering of training is based on my own theory of dividing four different methods of training into four separate weeks: 30s Week, Superset Week, Drop Set Week, and Heavy Week. This article focuses on Heavy Week, and provides a weekly workout concentrated on the power movements involved with the type of exertion that is necessary to build dense muscle tissue and strong tendons and ligaments.
The moving through space of the heavy resistance of free weights builds dense, large muscles that grow to withstand a larger amount of stress that in turn strengthens bones, tendons, and ligaments. The more physical stress that one is subjected to, the more the body adapts to adjust to that stress by tearing and repairing the muscle fibers and sinews being used, as well as increasing the density of the skeletal frame beneath the muscles.
When I first ventured into the gym, training heavy was a daily occurrence. We rarely focused on lighter, isolated movements, but rather on heavy, compound movements, exercises that combine multiple muscle groups at once. There was nothing like the feeling of strength and conquest over moving such weight through space. It was both a mental and physical challenge that was an exhilarating outlet, and one that could be constantly improved upon. I had already built a strong physical foundation for my muscles, tendons, and ligaments at a young age with calisthenic movements such as pull-ups, chin-ups, sprints, and dips. My body was ready for compound movements such as squats, deadlifts, military press, cleans, and bench press. Having my foundation, my body thrived with the power movements. I still greatly enjoy my Heavy Weeks, but provide balance for my body with lighter, more isolated weeks as well. It maintains my strength and keeps my tendons and ligaments free from injury and prepared for longevity.
Below is a brief description of Heavy Week along with an itemized workout. Enjoy the results!
HEAVY WEEK is the week that I’ll incorporate power movements such as deadlifts, squats, bench press, military press, cleans, and other similar movements. I keep to a weight that I can handle for 6-8 repetitions. They’re basic movements, but highly effective.
FORM is an absolute must for preventing injury. A spotter is recommended. (A spotter is someone who will make sure that your form is correct and that you are not compromised in any way beneath the heavy weight.) More rest in between sets is appropriate for Heavy Week. I’ll usually do 4-5 exercises per body part on a given day, multiplied by 2 sets.
HEAVY WEEK
Leg Day A
Barbell Squat – 2 sets x 6 reps
Front Squat – 2 sets x 6 reps
Leg Press – 2 sets x 6 reps
Alternating Dumbbell Lunge – 2 sets x 6 reps
Stiff-leg Deadlift – 2 sets x 6 reps
Donkey-calf Raise – 2 sets x 6 reps
Leg Day B
Dumbbell Squat – 2 sets x 6 reps
Leg Press – 2 sets x 6 reps
Leg Extension – 2 sets x 6 reps
Lying Leg Curl – 2 sets x 6 reps
Barbell Lunge – 2 sets x 6 reps
Standing Calf Raise – 2 sets x 6 reps
Leg Day C
Barbell Squat – 2 sets x 6 reps
Box Jump – 2 sets x 6 reps
Leg Press – 2 sets x 6 reps
Leg Extension – 2 sets x 6 reps
Lying Leg Curl – 2 sets x 6 reps
Kettle Bell Lunge – 2 sets x 6 reps
Standing Calf Raise – 2 sets x 6 reps
Chest Day A
Flat Bench Barbell Press – 2 sets x 6 reps
Decline Bench Barbell Press – 2 sets x 6 reps
Incline Bench Barbell Press – 2 sets x 6 reps
Incline Bench Dumbbell Flye – 2 sets x 6 reps
Weighted Dip – 2 sets x 6 reps
Chest Day B
Decline Bench Barbell Press – 2 sets x 6 reps
Flat Bench Dumbbell Press – 2 sets x 6 reps
Incline Bench Dumbbell Press – 2 sets x 6 reps
Flat Bench Dumbbell Flye – 2 sets x 6 reps
Incline Bench Dumbbell Flye – 2 sets x 6 reps
Chest Day C
Power Rack Flat Bench Barbell Press – 2 sets x 6 reps
Incline Barbell Bench Press – 2 sets x 6 reps
Decline Bench Dumbbell Press – 2 sets x 6 reps
Flat Bench Dumbbell Flye – 2 sets x 6 reps
Incline Dumbbell Flye – 2 sets x 6 reps
Back Day A
Deadlift – 2 sets x 6 reps
Weighted Pull-up – 2 sets x 6 reps
Dumbbell Row – 2 sets x 6 reps
T-Bar Wide-Grip Row – 2 sets x 6 reps
Machine Row – 2 sets x 6 reps
Back Day B
Power Rack Deadlift – 2 sets x 6 reps
Weighted Pull-up – 2 sets x 6 reps
Weighted Chin-up – 2 sets x 6 reps
Weighted Close-Grip Pull-ups – 2 sets x 6 reps
Bent-over Barbell Row – 2 sets x 6 reps
Back Day C
Wide-grip Pull-down – 2 sets x 6 reps
Wide-grip Rounded-Handle Pull-down – 2 sets x 6 reps
Close-grip Pull-down – 2 sets x 6 reps
Dumbbell Row – 2 sets x 6 reps
T-Bar Angled Row – 2 sets x 6 reps
Back Hyperextension Machine – 2 sets x 6 reps
Deltoid Day A
Barbell Clean and Press – 2 sets x 6 reps
Seated Overhead Dumbbell Press – 2 sets x 6 reps
Single-arm Dumbbell Lateral Raise – 2 sets x 6 reps
Seated Rear Deltoid Dumbbell Raise – 2 sets x 6 reps
Barbell Shrug – 2 sets x 6 reps
Deltoid Day B
Seated Barbell Press – 2 sets x 6 reps
Seated Arnold Dumbbell Press Twist – 2 sets x 6 reps
Lateral Dumbbell Raise – 2 sets x 6 reps
Rear Dumbbell Raise – 2 sets x 6 reps
Dumbbell Shrugs – 2 sets x 6 reps
Deltoid Day C
Seated Arnold Dumbbell Press Twist – 2 sets x 6 reps
Front Alternating Dumbbell Raise – 2 sets x 6 reps
Seated Lateral Dumbbell Raise – 2 sets x 6 reps
Seated Rear Deltoid Dumbbell Raise – 2 sets x 6 reps
Barbell Shrug – 2 sets x 6 reps
Biceps & Triceps Day A
Barbell Curl – 2 sets x 6 reps
Alternating Dumbbell Curl – 2 sets x 6 reps
Preacher Curl With E-Z Curl Bar – 2 sets x 6 reps
Concentration Curl – 2 sets x 6 reps
Skull-crushers With E-Z Curl Bar – 2 sets x 6 reps
Weighted Dips 2 sets x 6 reps
Single-arm Overhead Dumbbell Extension – 2 sets x 6 reps
Overhead Rope Cable Extension – 2 sets x 6 reps
Biceps & Triceps Day B
Barbell Curl With E-Z Curl Bar – 2 sets x 6 reps
Seated Dumbbell Curl – 2 sets x 6 reps
Dumbbell Preacher Curl – 2 sets x 6 reps
Post-Leaning Barbell Concentration Curl – 2 sets x 6 reps
Close-grip Bench Press – 2 sets x 6 reps
Barbell Skull-crushers – 2 sets x 6 reps
Double-arm Overhead Dumbbell Extension – 2 sets x 6 reps
Cable Push-down – 2 sets x 6 reps
Biceps & Triceps Day C
Single-arm Dumbbell Preacher Curl – 2 sets x 6 reps
Alternating Dumbbell Curl – 2 sets x 6 reps
Machine Preacher Curl – 2 sets x 6 reps
Cable Curl With E-Z Curl Bar – 2 sets x 6 reps
Dumbbell Skull-crushers – 2 sets x 6 reps
Overhead Rope Cable Extension – 2 sets x 6 reps
Front Rope Cable Extension – 2 sets x 6 reps
Cable Pull-downs – 2 sets x 6 reps
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