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Home / Weight Lifting Routines / Free Weight Lifting Program
Weight Lifting Routines For All Body Types And Abilities
If your looking for a place to start then this weight lifting program gives you a great start. Even if you are not a beginner you will still make fantastic gains in both muscle size and strength from this program.
The program itself is run in 3 phases, each one requires you to perform a different number of sets and reps for each exercise, and with different rest times between weight training exercises.
The exercises are group together so you superset them, this will be explained a bit later.
Your 6 Week Weight Lifting program
Weeks 1 & 2
Perform 3 sets of 10-12 reps of every exercise.
Rest 45 seconds between each set and each exercise pair.
103 Tempo (So 1 second lift and 3 seconds lower of the weights)
Weeks 3 and 4
Perform 4 sets of 8-10 reps of every exercise.
Rest 60 seconds between each set and each exercise pair.
103 Tempo (So 1 second lift and 3 seconds lower of the weights)
Weeks 5 & 6
Perform 4 sets of 6-8 reps of every exercise.
Rest 90 seconds between each set and each exercise pair.
103 Tempo (So 1 second lift and 3 seconds lower of the weights)
The Exercises
Each of the follow exercises are grouped into pairs. The idea is that you alteranate between the A and the B exercises untill the required number of sets have been completed and then move on to the next pair of exercises.
1a Barbell Deadlift
1b Dumbbell Bench Press
2a Barbell Front Squat
2b Pull Ups
3a Shoulder Press
3b Hammer Curls
4a Good Mornings
4b Reverse Crunches
All of the exercises in this free weight lifting program targets all of the major muscles in your body so that you get a total body workout.
You should perform this workout 2-3 times a week with atleast 1 day between workouts. Personally the way i like to train withg this type of full body workout is to train every third day with two days off inbetween.
If you want to do cardio as well then you can do it either at the end of the workout of a light session on your off days.
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Whole Body Weight Lifting Workouts
Muscle Building Workouts
Strength Training
Home Workouts
Beginner Workouts
Upper Body Muscle Group Workouts
Chest Workouts
Back Workouts
Arm Workouts
Shoulder Workouts
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Leg Workouts
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