6 Bret Contreras Workout Templates For Strength

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Building strength is a crucial aspect of any fitness journey, and having the right workout templates can make all the difference. Bret Contreras, a renowned expert in the field of strength training, has developed several workout templates that can help you achieve your strength goals. In this article, we will explore six of his most effective workout templates, each designed to target specific muscle groups and improve overall strength.

Understanding Bret Contreras' Approach to Strength Training

Before we dive into the workout templates, it's essential to understand Bret Contreras' approach to strength training. Contreras is a proponent of evidence-based training, which means that his methods are backed by scientific research. He emphasizes the importance of proper form, progressive overload, and consistent training to achieve optimal results.

Contreras also stresses the need for a well-structured workout routine, which includes a balance of compound exercises, isolation exercises, and progressive overload. His workout templates are designed to help you build strength, increase muscle mass, and improve overall athleticism.

Template 1: Upper/Lower Split Routine

The upper/lower split routine is a popular workout template that involves training your upper body one day and your lower body the next. This template is ideal for beginners and intermediate lifters who want to build overall strength and muscle mass.

Here's an example of what the upper/lower split routine might look like:

• Upper Body:
  • Bench Press (3 sets of 8-12 reps)
  • Incline Dumbbell Press (3 sets of 10-15 reps)
  • Bent-Over Barbell Rows (3 sets of 8-12 reps)
  • Pull-Ups (3 sets of as many reps as possible)
• Lower Body:
  • Squats (3 sets of 8-12 reps)
  • Leg Press (3 sets of 10-15 reps)
  • Lunges (3 sets of 10-15 reps per leg)
  • Leg Extensions (3 sets of 12-15 reps)

Template 2: Push/Pull/Legs Routine

The push/pull/legs routine is a workout template that involves training your chest, shoulders, and triceps one day, your back and biceps the next, and your legs the third day. This template is ideal for intermediate and advanced lifters who want to build strength and muscle mass.

Here's an example of what the push/pull/legs routine might look like:

• Push Day:
  • Bench Press (3 sets of 8-12 reps)
  • Incline Dumbbell Press (3 sets of 10-15 reps)
  • Cable Flyes (3 sets of 12-15 reps)
  • Tricep Pushdowns (3 sets of 10-12 reps)
• Pull Day:
  • Pull-Ups (3 sets of as many reps as possible)
  • Barbell Rows (3 sets of 8-12 reps)
  • Lat Pulldowns (3 sets of 10-12 reps)
  • Dumbbell Bicep Curls (3 sets of 10-12 reps)
• Legs Day:
  • Squats (3 sets of 8-12 reps)
  • Leg Press (3 sets of 10-15 reps)
  • Lunges (3 sets of 10-15 reps per leg)
  • Leg Extensions (3 sets of 12-15 reps)

Template 3: Full Body Workout Routine

The full body workout routine is a workout template that involves training your entire body in one day. This template is ideal for beginners and intermediate lifters who want to build overall strength and muscle mass.

Here's an example of what the full body workout routine might look like:

• Squats (3 sets of 8-12 reps)
• Bench Press (3 sets of 8-12 reps)
• Pull-Ups (3 sets of as many reps as possible)
• Barbell Rows (3 sets of 8-12 reps)
• Shoulder Press (3 sets of 8-12 reps)
• Bicep Curls (3 sets of 10-12 reps)
• Tricep Dips (3 sets of 10-12 reps)

Template 4: Upper Body Strength Routine

The upper body strength routine is a workout template that involves training your upper body to build strength and muscle mass. This template is ideal for intermediate and advanced lifters who want to focus on building a strong upper body.

Here's an example of what the upper body strength routine might look like:

• Bench Press (3 sets of 8-12 reps)
• Incline Dumbbell Press (3 sets of 10-15 reps)
• Bent-Over Barbell Rows (3 sets of 8-12 reps)
• Pull-Ups (3 sets of as many reps as possible)
• Dumbbell Shoulder Press (3 sets of 10-12 reps)
• Bicep Curls (3 sets of 10-12 reps)
• Tricep Dips (3 sets of 10-12 reps)

Template 5: Lower Body Strength Routine

The lower body strength routine is a workout template that involves training your lower body to build strength and muscle mass. This template is ideal for intermediate and advanced lifters who want to focus on building strong legs.

Here's an example of what the lower body strength routine might look like:

• Squats (3 sets of 8-12 reps)
• Leg Press (3 sets of 10-15 reps)
• Lunges (3 sets of 10-15 reps per leg)
• Leg Extensions (3 sets of 12-15 reps)
• Leg Curls (3 sets of 10-12 reps)
• Calf Raises (3 sets of 12-15 reps)

Template 6: Powerlifting Routine

The powerlifting routine is a workout template that involves training your entire body to build strength and power. This template is ideal for advanced lifters who want to compete in powerlifting competitions.

Here's an example of what the powerlifting routine might look like:

• Squats (3 sets of 8-12 reps)
• Bench Press (3 sets of 8-12 reps)
• Deadlifts (3 sets of 8-12 reps)
• Bent-Over Barbell Rows (3 sets of 8-12 reps)
• Shoulder Press (3 sets of 8-12 reps)
• Bicep Curls (3 sets of 10-12 reps)
• Tricep Dips (3 sets of 10-12 reps)

Gallery of Bret Contreras Workout Templates

In conclusion, Bret Contreras' workout templates offer a comprehensive and effective approach to building strength and muscle mass. By incorporating these templates into your training routine, you can achieve your fitness goals and take your physique to the next level. Remember to always prioritize proper form, progressive overload, and consistent training to ensure optimal results.