Muscle Density Workouts for Incredible Strength

Kinobody is about developing a lean, fit and powerful physique.

I have always found the best way to do so is to use muscle density workouts to get as strong as possible in the gym without adding excess size.

This is the exact approach I use in my best-selling muscle density training program, The Greek God Program.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

This is accomplished with lower rep strength training and a strict diet.

I also like to add interval running, boxing, jump rope or recreational sports a couple times per week. This serves to keep my conditioning up and to burn a little extra fat.

How To Build, Increase, and Train For Muscle Density

This workout routine has you lifting 3x per week on non consecutive days alternating between the two muscle density workouts below.

Example – Tuesday, Thursday and Saturday.

Two times per week on non lifting days I will do 30-45 minutes of strategic cardio + my core workout routine.

Workout A – Chest, Shoulders & Triceps 

Bench Press: 3 sets x 3-6 reps

Rear Delts Exercise: 3 sets x 6-10 reps

Elevated Hand Stand Pushups or Shoulder Press: 2-3 sets x 5-8 reps

Skull Crushers: 2-3 sets x 5-8 reps

Workout B – Back, Traps, Biceps 

Weighted Chin ups*: 3 sets x 2-6 reps

Dead lifts or Power Cleans: 3 sets x 2-5 reps

Barbell Curls: 3 sets x 3-6 reps

*When doing weighted chin-ups, it’s important that you’re using a high-quality weight belt that can support the weight without distracting you or making you uncomfortable.


Above is a video I filmed for fun to display some of my strength feats that I have recently accomplished using my muscle density workout.

It is my hope that this video inspires you to take it to the next level in your fitness/health quest.

Strength Feats Included in Video:

  • 315 lbs Bench Press
  • One Arm Chin up
  • Weighted Dips with 185 lbs
  • Weighted Chins with 120 lbs
  • Barbell Curls and Skull Crushers with 135 lbs 

What Are The Principles Of Training For Muscle Density?

1. Stick To Just Three Strength Training Workout Per Week 

A few months ago I switched to 3 strength training workouts per week and I’ve never looked back. My muscle density and strength shot up instantly and has continued to improve ever since. Prior to this I was lifting 4-5x per week.

How could it be that less time in the gym = Better results?

The answer my friend is recovery. Not just muscle recovery but CNS recovery.

You see when you are constantly lifting weight your central nervous system gets fatigued. As a result your body is less effective at recruiting maximal muscle fibers. Allowing a full day of rest in between muscle density workouts keeps you fresh for maximum gains and results.

2. Use Three to Five Exercises per Workout

Forget about doing 8-12 exercises in a single workout!

For best strength gains stick to 3-5 exercises per workout.

Performing too many movements and total volume will burn you out and your last few exercises will be practically useless since your strength will be deteriorated by that point.

3. Do ONly Three Work Sets per Exercise

This strength building routine requires you to do no more then 3 work sets per exercise. Any more then this results in no additional strength gains.

With that being said, if you are looking to pack on extra muscle, 1-2 additional sets can be used to evoke greater hypertrophy (muscle growth).

I always perform my heaviest set first (after 3 build up sets). For my second set I will usually reduce the weight by 10%. My third set I will reduce the weight by another 10%.

This is known as reverse pyramid training and is highly effective especially when recovery capabilities are compromised from a diet.


Set 1 – 200 lbs x 3

Set 2 180 lbs x 5

Set 3 160 lbs x 8

I perform as many reps as possible for each set without hitting failure. Training to failure teaches you to fail and kills strength gains.

4. Rest Three Minutes Between Sets

I now rest a full 3 minutes between sets for main movements.

Allowing full 3 minute rest periods will allow you to lift heavier and strength gains overtime will be much greater.

5. Focus on the Money Movements

Exercise selection is very important.

My favorite movements are Bench Press, Incline Press, Weighted Dips, Weighted Chin ups*, Power Cleans, Barbell Curls, Skull Crushers, Shoulder Press and Hand Stand Push ups.

I am a big fan of chins, dips and hand stand push ups as these are closed chain exercises (hands are fixed to ground or bar). Closed chain exercises are better for your joints and activate more muscle.

6. Stick to the Same Movements For At-least 4-6 Weeks Before Changing 

Muscle confusion is the stupidest principle in the fitness community and is based on zero science whatsoever.

If you keep changing the movements every week your body will never have a chance to get stronger on an any single lift. Muscle confusion exists to sell workout programs and to convince you to keep your personal trainer.

The truth is that the people who make the best gains stick to the same basic workout program for several months.

The people who never make any gains jump from one program to another to another.

7. Bring a Notebook to the Gym to Record Weight/Reps

Every time I made the best gains in the gym I was recording each and every workout.

Trust me this helps big time. Knowing exactly how much you did on an exercise last workout is vital to your success.

Want A Complete Workout Program Designed To Add Dense Muscle Quickly?

Then check out my extremely popular program, The Greek God Program.

We’ve gotten so many testimonials from this dense muscle workout program, of people packing on solid mass while staying lean an shredded.

Will you be our next transformation?

Not sure if Greek God is the right program for you? Use the Kinobody Physique Builder Tool to get the best plan for your fitness goals.

Your Kino Question For The Day: Which of these 7 tips did you find most effective? Why? Let me know in the comments below.