Workout Description
Density Giant Set Training was originally a workout that I designed for myself to lose a bit of fat while maintaining the strength that I worked so hard towards in the gym. After the success I found in it personally, I decided to take it public. It was then my first article to hit the Muscle & Strength archives, and from there the program became an overnight success. To this day, it is one of my most viewed workouts, is one of the most popular fat loss workouts on Muscle & Strength, and continues to bring people across the globe fat loss success.
Because of the countless people contacting me for further similar programs, I decided to revisit this good ol’ workout, tweak a few things, and offer a bit more variety for even more success than the original. As long as you follow the template, and hit every single rep with every bit of intensity you can, this program will help you meet, and possibly exceed, your fat loss goals.
Intro
If you need the background to Density Giant Set Training, I strongly recommend you read this: Density Giant Set Training. But the short and simple explanation of this workout is that I designed this program to lose fat without stepping on any dreaded traditional cardio machine and to maximize to efficiency to save as much time as possible for life outside of the gym. And thanks to all of the support and feedback from the original program, I’ve managed to make an already awesome workout, even better.
Many people have told me that they were unable to get together enough equipment in the gym to successfully complete multiple circuits without having to wait for equipment (which can be quite a buzz kill when trying to bang out a serious program like this with all out intensity). So to this, I’ve responded by changing the format which allows for some serious intensity without the need to hoard all of the equipment in the gym. The new format, which is outlined below, only requires at most 4 exercise instruments at a single time.
Another problem many people have experienced in the first program is the rigid structure, which doesn’t allow for much additional work. This structure was also very oriented to maintaining strength during the program. However, now I have created to slightly different workout templates.
One of these templates is still the 3-Day split, geared towards maximal strength retention during fat loss. This is still great for athletes trying to make weight such as Powerlifters, Wrestlers, and MMA athletes among others, but now I have also included a 4-Day split geared more specifically towards people looking more to maintain size and muscle mass during a fat loss period. This latter model is geared more towards bodybuilders, and the general population looking more towards physique goals.
Again, in no way am I trying to put down the great Density Giant Set Training program, just now there is more variety in terms of ways to hit the program to achieve your desired results. But the original program is still definitely awesome, and I definitely suggest giving that program a whirl either after, or before this one, to continue your fight towards fat loss.
Program Fundamentals
In the original program, there was one circuit and the idea was to complete as many circuits as possible within the 25-minute mark. Now however, the aim of the game is to finish the predetermined number of sets in the shortest time possible. That means the program variable has changed from amount of circuits and the constant being the time, to the circuits being constant and the variable being the time. This is another great reason why this program and the original can be used separately for continued results.
As stated earlier, the format is a bit different now. Now you have three circuits. The first consists of 2 main lifts. You will go through this first circuit 4 times, with one set of each exercise each time through the circuit. The second will consist of the secondary exercises you will do to supplement your performance.
You will go through this second circuit 3 times, which is one less circuit, but one additional exercise. And for the third (you should sense a general pattern by now), you will do 4 exercises, but only go through the circuit twice. These exercises are all pretty isolated and just the icing on the cake.
Following the last circuit, you can also do the additional “finisher” listed below that day. Finishers are just an extra way to push your body to the limits and help you get to your fat loss goals that much quicker. You might want to just run through the first week with just the circuits before adding the finishers in, just to get a feel for the workout before getting too crazy.
If you still want to do some extra cardio on the side to help speed up the fat loss process, I’d suggest doing it on your off days, and/or during a second workout that day. Some great exercises people implemented in addition to this program are swimming, jogging and walking. I’m especially fond of the latter as it helps you recover from the Density Giant Set program, while burning extra fat.
Density Giant Set Training v2.0 Workout Templates
Below you will see two templates. Template A is more similar to the original. It is a 3 day split with the emphasis on maintaining strength and cutting fat. Template B is a 4 day split emphasizing muscle mass retention while also cutting fat. Understand that both are very similar, and that if you want to maintain size, but can only do the 3 Day split, it will be just as beneficial to do Template A.
The same can be said for strength maintenance. If you want to hold onto strength, but are interested in the 4 Day split, then go right ahead. It’s all about finding what you like, and in turn, what is most sustainable for you and your goals.
And as you know, a good warm up and cool down are paramount for a successful and sustainable workout program. A good way to implement them into this program should look something like this:
A. General Warm Up - This is anything to get the heart rate up, a light jog, a barbell complex, frolicking through flowers, whatever.
B. Specific Warm Up - This is where you slowly build into your first circuit and establish your working weights for the day in the compound lifts.
C. Main Work - This is where the actual Density Giant Set Training comes into play.
D. Cool Down - Here is a great opportunity to work on mobility and flexibility. Just be sure to lower your heart rate. And if you have a foam roller, use it.
E. Post-Workout Nutrition - Also very important. Don’t think you shouldn’t eat now just because you are trying to lose fat. Make sure to fuel your body and recover.
