Density Workout # 1

Workout Set A
Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 8 and 12 times.
After this circuit, rest 3-5 MINUTES then REPEAT the circuit for another 5 minutes with heavier weights (5-10%). After the second time through, rest
another 3-5 minutes and proceed to Workout Set B.

A1- Front squat

A2- Bent row

5 minutes
Weight Used
5 minutes
Weight Used

Workout Set b
Cycle through B1, B2 and B3 for 6 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 12 and
15 times. After this circuit, rest 3-5 MINUTES then REPEAT the circuit for another 6 minutes with heavier weights (3-5%). After the second time through,
rest another 3-5 minutes and proceed to Workout Set C.

b1- Reverse lunge

B2- Upright row
B3- Chest press

6 minutes
Weight Used
6 minutes
Weight Used
6 minutes
Weight Used

2nd time increase weight by 5-10% and try to meet or exceed reps

Workout Set C
Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 8 and 12 times.
After this circuit, rest 2 MINUTES then REPEAT the circuit for another 5 minutes with the same weight.

C1- Bicep curl

C2- Lateral raise

4 minutes
Weight Used
4 minutes
Weight Used

Density Workout # 2
Workout Set A
Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 8 and 12 times.
After this circuit, rest 3-5 MINUTES then REPEAT the circuit for another 5 minutes with heavier weights (5-10%). After the second time through, rest
another 3-5 minutes and proceed to Workout Set B.

A1- Romanian Deadlift

A2- Push Press

5 minutes
Weight Used
5 minutes
Weight Used

Workout Set b
Cycle through B1, B2 and B3 for 6 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 12 and
15 times. After this circuit, rest 3-5 MINUTES then REPEAT the circuit for another 6 minutes with heavier weights (3-5%). After the second time through,
rest another 3-5 minutes and proceed to Workout Set C.

b1- Pull-up or Pull-down

B2- Goblet Squat
B3- Push-up

6 minutes
Weight Used
6 minutes
Weight Used
6 minutes
Weight Used

2nd time increase weight by 5-10% and try to meet or exceed reps

Workout Set C
Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. Weight selection: pick a weight you could lift between 8 and 12 times.
After this circuit, rest 2 MINUTES then REPEAT the circuit for another 5 minutes with the same weight.

C1- Barbell Calf Raises

C2- Dumbbell Fly

4 minutes
Weight Used
4 minutes
Weight Used