Great Weight Training Routines

These are not routines for powerlifters, Olympic lifters, or bodybuilders, although they could easily be adapted to a bodybuilder's routine.

This workout program will be tailored to the novice weightlifter. Most beginners should start with an intermediate program before moving on to a true beginner program.

In any case, this beginner workout will keep you safe, prevent injury, and make you stronger at a very early stage.

There are two important parts of a weight training routine. The first is to have a workout with a structured progression of sets and reps to improve your strength.

This can be done in one session per week. The second part of the workout is to have an "adjustable routine" so you can create the work order that best fits your training time and capabilities.

This means changing a set, rep, or exercise based on how you feel that day. If you have an injury or are tired, you can modify a workout without any negative effects.

Strength training

woman exercising indoors

The strength training routines we have selected require no equipment. They are very similar to bodybuilding routines, but the programs are focused on maximal strength instead of aesthetics.

This allows for great size and muscle gain. We have also eliminated exercise specialization as the training is designed for beginners with a wide range of physical abilities and goals.

This is to ensure you have maximum strength and are doing full bodyweight training exercises. These programs will also include daily bodyweight exercises and three-body part exercises per body part every week.

The three-body part routines are recommended for beginners.

They will have a variety of exercises for your full body to get you strong in every body part.

This will allow you to build up your overall strength and cardiovascular fitness to increase your performance at the gym and to enjoy the gym more.

A more intermediate strength training routine

beautyrobic

This routine can be used by more advanced athletes. However, for advanced athletes, there may be a strong argument for a more advanced program.

Each exercise here will be modified for each body part.

The routine begins with the lower body.

Set 1

  • Deadlifts - 3 sets of 5 reps
  • Military Squats - 3 sets of 5 reps
  • Seated Leg Curls - 3 sets of 3 reps
  • Seated Glute Bridges - 3 sets of 3 reps

Set 2

  • Overhead Squats - 3 sets of 5 reps
  • Seated Leg Curls - 3 sets of 3 reps
  • Arm Curls - 3 sets of 3 reps

Set 3

  • Leg Extensions - 3 sets of 5 reps
  • Leg Curls - 3 sets of 3 reps
  • Push-Ups - 3 sets of 3 reps

Set 4

  • Leg Press - 3 sets of 5 reps
  • Single Arm Dumbbell Squats - 3 sets of 5 reps
  • For skull Push Downs - 3 sets of 3 reps
  • Rows - 3 sets of 3 reps

Set 5

Abs

  • Walking Lunges - 3 sets of 15 reps
  • Jumping Lunges - 3 sets of 10 repsd8

You can modify the routine for whatever you need.

For example, if you are a bodybuilder, you can include the following:

  • Step Up - 5 reps per leg
  • Russian Twists - 5 reps per leg

Plus one variation

  • Back Extension - 5 reps per leg
  • Shoulder Press - 3 sets of 5 reps

Again, if you want to, you can have a more advanced strength routine. Just change one or two exercises.

For beginner weightlifters

people exercising

Please keep in mind that most beginners are just learning the basic lifts and will not have progressed to the advanced routines in this book by the time they reach the strength phase.

This is fine and allows you to do the right amount of reps for the right weight for your current fitness level.

Eight full-body strength routines use machines, body weight, and free weights to build strength. To make it easy for beginners, we have chosen 3 strength programs for each body part to accommodate a beginner's needs.

However, you can create a full-body routine as long as you use the same strength routine for each exercise. There are only three exercises that can not be included in a full-body routine.

You can however choose to increase the reps, weight, or volume of the exercises in your choice of routine.

Please note that you can pick and choose any routine from the below list. You do not need to follow any of these workouts. However, if you do follow a certain routine, you can still modify it to your personal strengths.

The programs outlined here are to make sure you learn the basic lifts and are adequately strong for a beginner.

Set 1

  • Pull-Ups - 3 sets of 5 reps
  • Rows - 3 sets of 5 reps
  • Standing Lunges - 3 sets of 5 reps
  • Reverse Lunges - 3 sets of 10 reps

Set 2

  • Lunges - 3 sets of 10 reps
  • Reverse Lunges - 3 sets of 15 reps
  • Pull-Ups - 3 sets of 5 reps

Set 3

  • Upright Row - 3 sets of 5 reps
  • Lateral Pull-Ups - 3 sets of 5 reps
  • Weighted Pull-Ups - 3 sets of 5 reps
  • Push-Ups - 3 sets of 3 reps

Set 4

  • Push-Ups - 3 sets of 3 reps
  • Lateral Pull-Ups - 3 sets of 10 reps
  • Biceps Curls - 3 sets of 10 reps
  • Standing Triceps Extensions - 3 sets of 5 reps
  • Reverse Curls - 3 sets of 3 reps
  • Push-Ups - 3 sets of 3 reps

Set 5

  • Shoulder Extensions - 3 sets of 5 reps
  • Weighted Pull-Ups - 3 sets of 5 reps
  • Walking Lunges - 3 sets of 15 reps
  • Biceps Curls - 3 sets of 10 reps
  • Jumping Lunges - 3 sets of 10 reps
  • Plus one variation
  • Back Extension - 5 reps per leg

Abs

  • Walking Lunges - 3 sets of 15 reps
  • Walking Lunges - 3 sets of 10 reps
  • Step Ups - 5 reps per leg
  • Upright Row - 3 sets of 5 reps

You can adjust the schedule as long as you have two weight programs and a three rep strength routine. The workout should last between 45 and 60 minutes.

You can increase the weights for some or all of the workouts.

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