Guinness for Strength

It is a fine day for a Guinness, isn't it. And since it's the stuff of strength, I figured I'd share a basic plan to build full-body strength (maybe with some help from the dark draught.)

Workout A
Power clean 4x3-5
One-arm dumbbell push press 2x6-8
One-arm dumbbell row 2x4-6
Neutral-grip dumbbell flat bench press 3x4-6


Workout B
Front squat 4x3-5
Two-arm dumbbell swing 3x6-8
Dumbbell step-up 2x4-6
Weighted crunch 3x6-8


Alternate these for three workouts each week (A, B, A one week; B, A, B the next; etc.). The lower overall volume focuses this plan more towards strength, rather than muscle size.

In four to six weeks, you'll be set to switch to something new - either another strength plan or something with higher volume to crank up the hypertrophy. Either way, it should help you to put up some big numbers.