Cluster buster: failure is not an option with this master plan to build maximum strength

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[3] STANDING REVERSE CURLS W/ ISO HOLDS

Sets: 3 Reps: 12 Target: Biceps, Forearms

* On the last rep of each set, hold the bar at 90 degrees for 15 seconds.

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Workout C

LOWER BODY

FREQUENCY: Do this workout once a week for four weeks.

HOW TO DO IT: Perform the exercise pairs (1A and 1B, 3A and 3B) as alternating sets, resting the prescribed amount of time between each set until you've completed the prescribed number of sets for each. (So you'll do one set of 1A, rest one minute, then do one set of 1B, rest for another minute, and so on.) Follow the same procedure for the next pair. Do exercise 2 as straight sets, completing all the prescribed sets before moving on to exercises 3A and 3B.

WEIGHT: Use the heaviest weight that allows you to complete all the prescribed reps for each exercise.

[1A] SQUAT

Sets: 5 Reps: 8 Target: Quadriceps

* Lower your body as far as possible.

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[1B] STANDING SINGLE-LEG CALF RAISE

Sets: 5 Reps: 8 Target: Calves

* Raise your heels as high as possible.

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[2] DUMBBELL SPLIT SQUAT

Sets: 3 Reps: 10 (each leg) Target: Quadriceps

* As you lower your body, make sure your torso stays upright.

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[3A] SINGLE-LEG BACK EXTENSION

Sets: 3 Reps: 12 (each leg) Target: Lower Back

* If it's too hard, do a regular back extension holding a weight across your chest.

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[3B] BARBELL ROLLOUTS

Sets: 3 Reps: 12 Target: Abs

* Keep your back flat for the entire movement.

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Workout D

UPPER BODY, MAXIMUM STRENGTH

FREQUENCY: Do this workout once a week for four weeks.

HOW TO DO IT: Perform the exercise pairs (1A and 1B) as cluster sets--choose the heaviest weight you can lift five times, and do two reps, then rest 10 seconds. Repeat four more times until you've done 10 total reps and then rest for one minute. That's one "cluster." Alternate clusters of 1A and 1B, then move on to the second exercise pair. Perform the second and third exercise pairs (2A and 2B, 3A and 3B) as alternating sets, resting a minute between each set until you've completed all sets of each. (So you'll do one set of 2A, rest one minute, one set of 2B, rest another minute, and so on.)

WEIGHT: Use the heaviest weight that allows you to complete all the prescribed reps for each exercise.

[1A] ONE-ARM DUMBBELL PUSH PRESS

Do four clusters of 10 reps each Target: Shoulders

* Do a cluster for your weak side first, rest, then do the other side. Then move on to 1B.

* Dip your knees, then explosively press the weight up as you straighten your legs.

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[1B] WEIGHTED CHINUPS

Do four clusters of 10 reps each Target: Lats

* Hold a dumbbell between your feet or hang a weighted dipping belt around your waist.

* If it's too hard, jump up to the bar and lower yourself to a count of five for each rep.

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[2A] DUMBBELL CUBAN PRESS

Sets: 3 Reps: 10 Target: Shoulders