If you are new to working out or if you have been workout out for a while but finding that your strength gains are plateauing, then this workout is just what you need. A bodybuilder friend of mine introduced this to me, a little while back and every time I introduce a new client to it, their strength gains are off the charts.

So what exactly is this new “15” strength workout?

In trying to add serious muscle mass and strength, we have to lift heavy weights. There is no secret to that. But what rep and set schedule should we employ?

A lot of people train 3 sets of 8-12 reps consistently. This is great for the start of our training, but in order to keep building up our muscles and gain some serious size then we want to mix up our rep and set schedule every few weeks.

Welcome to the “15”.

The “15” is basically 5 sets of 3 reps. Focusing on solid compound lifts that are going to send our hormones through the roof and our muscles bulging.

“15” workout:

Monday:
Barbell clean and press 5 x 3
Barbell bent over row 5 x 3
Crunches 10 x 3

Wednesday:
Weighted Pull Ups 5 x 3
Weighted Dips 5 x 3
Barbell Squat 5 x 3

Friday:
Front Squat 5 x 3
Deadlift 5 x 3
Crunches 10 x 3

OK, so now you know the secret strength workout known as the “15”. I have been using this for a while now and have experienced some remarkable results.

Remember to always stretch properly first and to warm up properly. You are going to be lifting heavy weights so you want to make sure that you are ready. Also remember that this is not a full time workout. You do this workout for 3 weeks at a time, then you change and do something else.