If hearing the words isolation exercises makes you sick and if you get excited when the subject of compound exercises is brought up in conversation, then you're going to love this workout routine.

This is a program that works all the major musculature of the body and in particular the legs. It may sound simple to you at first and you may want to throw in more exercises, but trust me on this, if you work these exercises hard to your maximum capacity - you won't be able to do anymore lifts. Follow this program properly and you'll crush former strength and size levels.

The Ultimate Consolidation Program is great for advanced lifters and will allow them to ramp up their strength and size even if gains have been few and far between lately. I don't recommend this for a beginner just yet, unless it's a rare case that likes to work the weights hard and can perform the exercises in proper form.

The Ultimate Consolidation Program

Overhead Press 2 x 6-12
Pulldowns or Chins 2 x 6-12
Dips 2 x 6-12
Deadlifts or Shrugs 2 x 15-20
Squats 1 x 15-20

Notes: Workout two days a week - if you aren't recovering fast enough, drop to one day a week or drop to one set for each exercise. If the deadlift is too much - add shrugs instead. You should reach failure on last rep of each exercise. If not, increase weight. If you want to make it even harder make the squats 20-rep breathing squats.

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer.