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WE SH IP TO ALGERI A VIE W D E TAILS

Density Giant Set Training v2.0: Stronger

And Leaner

Get your body stronger and leaner with this two template
updated version of the extremely popular Density Giant Set
Training workout system.

Workout Summary

Main Goal Lose Fat

Workout Type Split

Training Level Intermediate

Program Duration 16 weeks

Days Per Week 4

Time Per Workout 30-45 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells,

Machines

Target Gender Male & Female

Author John Matulevich

 Workout PDF Download Workout

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.

Template A
Template A

Day 1

Circuit Times Through Each Circuit Exercise Reps

1 4x Squat 5

    Stiff Leg Deadlift 8

2 3x Push Press 8

    Hyperextension 8

    Leg Extension 8

3 2x Barbell Hip Thrust 20

    Standing Calf Raise 20

    Rear Delt Flye 30

    Bicycle Crunches 30 ea

Finisher 1x Burpee - 60 seconds AMAP

Template A

Day 2

Circuit Times Through Each Circuit Exercise Reps

1 4x Bench Press 5

    Lat Pull Down 8

2 3x Incline Dumbbell Press 8

    Seated Cable Row 8

    Push Press 8

Overhead Tricep
3 2x 20
Extension

    Swiss Ball Curl 20

    Dumbbell Lateral Raise 20

    Crunches 40

Finisher 1x Push Ups - 60 seconds AMAP

Template A

Day 3

Circuit Times Through Each Circuit Exercise Reps

1 4x Deadlift 5

    Front Squat 8

2 3x Step Up 8 ea

    Lunge 8 ea

    Leg Curl 8

3 2x Dumbbell Shrug 20

    Seated Calf Raise 20

    Cable Face Pull 20

40
    Plank
seconds

Kettlebell Swing - 60
Finisher 1x AMAP
seconds

Template B
Template B

Day 1

Circuit Times Through Each Circuit Exercise Reps

1 4x Bench Press 8

    Lat Pull Down 12

2 3x Incline Dumbbell Press 10

    Seated Cable Row 10

    Dumbbell Flye 10

3 2x Preacher Curl 15

Overhead Tricep
    15
Extension

    Crunches 40

    Front Dumbbell Raise 20

Finisher 1x Push Ups - 60 seconds AMAP

Template B

Day 2

Circuit Times Through Each Circuit Exercise Reps

1 4x Squat 8

    Stiff Leg Deadlift 12

2 3x Lunge 8 ea

    Hyperextension 8

    Leg Extension 8
3 2x Dumbbell Shrugs 20

    Seated Calf Raise 15

    Rear Dumbbell Flye 12

    Bicycle Crunch 30 ea

Finisher 1x Burpee - 60 seconds AMAP

Template B

Day 3

Circuit Times Through Each Circuit Exercise Reps

1 4x Landmine Row 8

    Military Press 12

2 3x Dumbbell Row 8

    Dips 10

    Straight Arm Pull Down 12

3 2x Cable Tricep Extension 12

    Swiss Bar Curl 10

    Dumbbell Pullover 25

    Dumbbell Lateral Raise 15

Finisher 1x Pull Up - 60 seconds AMAP

Template B

Day 4

Circuit Times Through Each Circuit Exercise Reps

1 4x Deadlift 8

    Front Squat 12

2 3x Step Ups 8 ea

    Reverse Lunge 8 ea

    Leg Curl 12

3 2x Glute Bridge 15
     Cable Face Pull 15

40
    Plank
seconds

    Romanian Leg Raise 20

Finisher 1x Pull Up - 60 seconds AMAP

So there you have it.  All you need for your fat loss success sits right in front of your eyes.
 If you have any questions, feel free to drop a comment below, or email me at
MuscleEmporium@gmail.com.  This program has helped hundreds before and will
certainly help you.  Just remember with exercise program, what you put into it, is exactly
what you get out of it.

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About The Author

John Matulevich
Although a swimmer at the division 2 level, John’s passion lies in weight
training, from bodybuilding to powerlifting, as well as Olympic lifting and all
forms of training.
View all by John Matulevich »

91 Comments + Post Comment

Posted Tue, 10/23/2018 - 11:19 LIKE 0

Rob
Has anyone tried this? What were your results?

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Posted Sat, 10/20/2018 - 18:26 LIKE 0

Bruceton
Is it ok to increase weight as progression in this routine??

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 Posted Tue, 10/23/2018 - 10:02 LIKE 0
JoshEngland
Hi Bruceton,
Yep! Increasing weight is a good way to achieve progressive overload.

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Posted Mon, 02/09/2015 - 07:16 LIKE 13

Rob
Great workout!
For v2.0, do we still do the 1RM at the start?
How long typically would you be spending in the gym with this workout?
Thanks,
Rob

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Posted Wed, 09/17/2014 - 20:35 LIKE 13

al smith
what is a romanin leg raise

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Posted Mon, 04/14/2014 - 12:33 LIKE 14

Kev
I'm starting this today I'll be posting back in the next few weeks ; )

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Posted Wed, 03/05/2014 - 00:21 LIKE 15

Shalyne
hiit

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Posted Mon, 12/09/2013 - 18:03 LIKE 11

Greg
It doesn't seem like there is that many ab exercises in this workout do you recommend doing
extra ab work on am off day or is this enough to tone my abs as well as everything else?

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 Posted Thu, 10/10/2013 - 23:28 LIKE 17
brandon
How often should i increase my weight..weekly or biweekly.

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Posted Mon, 10/07/2013 - 19:07 LIKE 13

brandon
some of the stuff doesn't have the amount of times listed i just see the reps does that mean i
only do it once?

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Posted Sat, 10/05/2013 - 20:57 LIKE 18

Jose gomez
Every time I'm done with a set should I add more weight to it??

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Posted Thu, 08/01/2013 - 18:38 LIKE 20

Brandon
I am going to start this on monday but was wondering if this will help me gain strength and
lose weight? I am a wrestler who is mainly looking to gain strength and not gain so much
weight and lose weight.

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Posted Fri, 07/12/2013 - 19:38 LIKE 22

Steve G
Looks like a great workout. I was wondering the Swiss ball curl is that the curl you do for your
hamstrings. Also in template A day 1 it starts off with 4 sets of Squats followed by deadlift so is
this like supersets after you finish squats go right to deadlifts then how much rest until your
next set. Also would it be ok to switch week to week like 1st week do template A then the 2nd
week to template B would that be ok..Once again john you are on your game

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Posted Sat, 06/15/2013 - 16:27 LIKE 18

ed
what is a cable face pull?

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 Posted Wed, 05/29/2013 - 00:44 LIKE 12
Mike
Love the workout. What supplements do you think are best for this type of work-out? What do
you recommend?

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Posted Sat, 05/18/2013 - 15:13 LIKE 12

Kevin
Do you recommend doing one day on and one day off on template B?

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Posted Wed, 05/15/2013 - 14:47 LIKE 16

jelost
I really like this workout and have been doing it now for the past 4 weeks. I have been doing
template B because I typically go to the gym at least 5 days a week and need a program. I feel
like I'm ready to start another program, just to shake things up. I took a look at your circuit
training for women you posted on leancurves and I'm not sure it gives me enough coverage.
Do you think doing it 4 times a week with a day of rest in between covers enough of the
muscle groups and hard enough, without being too redundant?
Are there other workouts like this that can help me burn more calories/fat?

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Posted Wed, 05/08/2013 - 17:20 LIKE 15

Barry
Hi John,
Could you please write down how this work out is to be completed as there are numerous
versions being discussed here. So taking Template B Day 1, is it as follows;
Bench press then Lat Pulldown
Bench press then Lat Pulldown
Bench press then Lat Pulldown
Bench press then Lat Pulldown
Then short rest then onto circuit 2
Incline Dumbell Press then Seated Cable Row then Dumbell Flye
Incline Dumbell Press then Seated Cable Row then Dumbell Flye
Incline Dumbell Press then Seated Cable Row then Dumbell Flye
Then short rest and onto circuit 3
Or is it a short rest after each superset e.g
Bench press then Lat Pulldown followed by short rest
Bench press then Lat Pulldown followed by short rest
Bench press then Lat Pulldown followed by short rest
Thanks Barry
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Posted Sun, 05/05/2013 - 08:28 LIKE 13

6'2 chick
Hi,
I am. A former athlete who hasn't been out of activity for a year and a half now. So I am pretty
much starting from scratch! My goas are to lower my body fat from 25-26 to 18-20, and get
lean muscle mass. Also in the long run, I would like to do fitness/figure competitions. This
workout seems great, do you think it's the one I should follow to acheive my goals? If not, do
you have any workout routine suggestions ? Thanks

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Posted Thu, 05/02/2013 - 04:20 LIKE 23

xtian
i am starting to do giant sets for fat loss..im taking ON hydrobuilder as my protein. is it ok? coz
it has 5g creatine on it. thanks

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Posted Sat, 04/27/2013 - 13:24 LIKE 16

MostafaKAMEL
is that Good to make the 4 Circuit
each one 4 TImes
or not ??

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Posted Tue, 04/23/2013 - 08:33 LIKE 18

Ryan
John,
After significant time off due to injury, a return to the gym, and finally completing a
strength/muscle phase, I started V.2 this Monday, May 22. I am following Template B for the
next 5/6 weeks with two days on, one day off, two on, and two off but may adjust due to work
or recovery needs.
So far, so good. I love the supersets, little to no rest periods, and intensity this workout
requires. I also love that I can get it all done in less than an hour with warm up and cool down
included.
I gained some weight during my last phase and hope this workout with a reasonable diet will
get me back to a good weight. I will check in 5/6 weeks and update my progress just so you
can have yet another example of the Density workout's success.
Age: 33
Height: 6' 1"
Starting Weight: 211
Typical Weight: 200 - 202
Goal Weight: 200ish (I'll let the mirror decide my goal weight).
Thanks for the workout and advice provided in the article and comments.
Ryan

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Posted Thu, 05/23/2013 - 08:25 LIKE 15

Ryan
John,
An update after five weeks with the DGS V2 - Template B workout.
Age: 33
Height: 6' 1"
Starting Weight: 211
Typical Weight: 200 - 202
After 5 Weeks - Weight: 205/206
I followed the workout pretty closely but had to adjust at times due to work. I liked the
workout and am pleased with my progress. If I could have gotten a handle on my diet, I
think I would have made even bigger strides. After a much needed week off, I'll see if I
can fix that.
Thanks again for this workout (and your others) and have a good one.
Ryan

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Posted Fri, 04/19/2013 - 09:46 LIKE 16

MostafaKamel
@John Matulevich
I wanna Knew what i do
i need to loss Fat and in the same Time Grow up my Muscles
what Template i do A or B or BOTH

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Posted Wed, 04/17/2013 - 11:12 LIKE 17

Michael Whities
John,
I sent you an email already but, I want to thank you again. I'll be sending another email later/or
tonight with concerns of exercise substitution.
I'm using Template B - 4 day. Workout M, T, rest W and workout T, F, and rest S and S.
Thank you.

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Posted Thu, 04/11/2013 - 16:21 LIKE 16

Dan Vagle
OUTSTANDING WORKOUTS! Ive been lifting for 20plus years now,and these workouts are
fabulous!

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Posted Wed, 04/03/2013 - 16:42 LIKE 12

Roman Padilla
can I get printable versions of template A please

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Posted Tue, 03/12/2013 - 19:28 LIKE 20

Umesh
do i take a break after every work out day
for the 3 day splits
monday-workout
tuesday-rest
wed-workout
thursday- rest
fri-workout
for 4day split
monday and tuesday work
wed - rest
thursday and friday workout
does this sound okay ?

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Posted Tue, 03/12/2013 - 00:09 LIKE 23

Ice
Hello,
Sorry I do not understand, for example day one do I go through circuit 1 then 2, 3 or do I finish
the requested sets first? Thanks in advance.

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 Posted Mon, 03/11/2013 - 00:30 LIKE 18
Danistpierre
I dont get it how do i perform each circuit i do a 4x bench press and 4x lat pull down or i'll do
both as superset? Reply asap

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Posted Sun, 03/17/2013 - 13:21 LIKE 12

J
You pretty much superset every exercise in the circuit.

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Posted Mon, 03/18/2013 - 11:35 LIKE 24

Michael
You'll perform the bench press and then go straight to the lat pull down. Then go right
back to the bench and repeat this 4 times.

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Posted Wed, 03/27/2013 - 17:46 LIKE 14

mdema
Thanks Michael .. was looking for an explanation on rest methodology

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Posted Sat, 03/09/2013 - 08:56 LIKE 14

Michael
Can someone explain what a Romanian Leg Raise is and how to do it? Thanks.

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Posted Tue, 03/05/2013 - 22:32 LIKE 17

DAS
So, I've started this workout and I'm facing a dilemma as how much weight should I use?
Should I go max?

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Posted Wed, 02/27/2013 - 10:54 LIKE 17

Brett
This is a great workout is it supposed to be 4days on 1day off?

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Posted Fri, 02/15/2013 - 10:16 LIKE 15

Drew
Great workout. Just finished my first 6 week session of template B and I've lost 16 lbs with
very little change to my diet.

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Posted Thu, 03/14/2013 - 07:11 LIKE 14

Jeremy
Did you see some decent gains?

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Posted Sat, 02/09/2013 - 12:41 LIKE 14

Muhammad Shafi
I have joined the gym recently.... just about a month ago in which i spend my most of the days
at home.... how should i start now??

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Posted Wed, 02/06/2013 - 13:35 LIKE 14

John A,
John, I am 5'6", 27 years old, 246lbs, and 28% BF. I am no stranger to weights and have been
doing another routine on here to get more muscle mass, It worked well for me and I feel good
about size now I am ready to cut all that excess fat and actually have it show. Will this routine
work for my goals along with a reasonable diet or should I go for a more traditional fat loss
routine ( I hate the treadmill with a fiery passion )? Thanks in advance for your response!

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Posted Tue, 02/05/2013 - 14:30 LIKE 27

caleb
So I have about 80 pounds to drop do to work and not making time for the gym over the past
almost 2 years. is this a good workout to drop a lot of work or do I need to keep looking?

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 Posted Fri, 02/08/2013 - 19:00 LIKE 13
mnsjason
This is certainly an appropriate routine. Just keep in mind that your diet is really the
determining factor in your weight loss goals.

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Posted Mon, 02/04/2013 - 20:22 LIKE 27

Bryan
have done the first density giant two separate times for a month each. great workout. looking
forward to this new workout starting tomorrow. thanks!

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Posted Mon, 02/04/2013 - 09:49 LIKE 30

jithmal
thank you

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Posted Sun, 02/03/2013 - 00:54 LIKE 23

Jeremiah
If I'm trying to lose the fat on my stomach can I run after the workout?

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Posted Thu, 02/07/2013 - 15:29 LIKE 23

Joey
You can

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Posted Fri, 02/01/2013 - 12:03 LIKE 29

Aaron
Just wanted to know if this routine adds a decent amount of muscle gain or is it more towards
just the fat loss while maintaining and toning aspect?

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Posted Thu, 01/31/2013 - 02:37 LIKE 31

Eric
 I want to do the Template B workout but when are the rest days?
Could i workout Monday and Tuesday, then have wednesday off, and workout Thursday and
friday, then have saturday and sunday off.
Would this be good and ideal for fat loss. I was thinking of doing some jogging and jump rope
on wednesday (rest day).
Thanks

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Posted Wed, 01/30/2013 - 19:23 LIKE 33

todd
what do you recommend for the split? is it exercise every other day or two days on one day
off? i saw similar questions but no answers? thanks.

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Posted Sun, 01/27/2013 - 16:32 LIKE 29

Austin
I was wondering what you do after like the third day of template A or the forth day of template
B. Do you take a 3 or 4 day break?

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