Home / Weight Lifting Routines

Weight Lifting Routines For All Body Types And Abilities

The fact is that there is a routine for every one and for every goal. On this page you will find a selection of weight training routines that i believe to be some of the better ones and the most popular ones around.

The truth is, and this is a very important point. Every routine works, and by this i mean every one will have an effect on your body up to a point. After about 4-6 weeks your body will start to get used to a routine and you will have to change it completely or mix up the exercises if you want to see any additional gains from it.

If you are planning on creating your own weight lifting routines then you want to break the body down into the following sections and make sure you have an exercise for each so that you balance out your program and keep your muscle growth even.

Chest
Back
Shoulders
Arms
Legs
Abs

A good weight training program should cover all these muscle groups either all in one day or what is commonly known as a split, where you train the body over the course of a week.

Example of a 3 day split.

Monday: Chest / back
Tuesday: OFF
Wednesday: Legs / Shoulders
Thursdays: OFF
Fridays: Arms / Abs
Sat/Sun: OFF

The following weight lifting routines are split into 3 main categories. Whole Body Workouts which covers all muscle groups of the body and Muscle Group Workouts which look at improving each individual muscle.

Whole Body Weight Lifting Workouts

Muscle Building Workouts

• 6 Week Muscle Builder
• German Volume Training
• Upper Body Mass Builder
• High Intensity Training
• 15 Minute Workout
• The Beach Body Workout
• MI40 Weight Training System

Strength Training

• HIT Training
• 5x5 Strength Training

Home Workouts

• Fat Buster & Strength Builder
• Fat Loss Bodyweight Circuit
• Full Body Workout x 3
• 4 Week Body Weight Routine

Beginner Workouts

• 3 Day Beginner Routine
• 4 Day Beginner Routine
• 6 Week Muscle Builder
• Complete Beginner Workout
• HIT Training
• Hard Gainers Workout
• Full Body Weight Workout x 3
• Dumbbell Only Workout

Muscle Building Workouts
These workouts concentrate on building muscle mass. If you are looking to bulk up and gain size quickly then these workouts are for you.

Home Workouts
For those of you without a gym membership you can still get a great workout from training in your own home.

Strength Training Routines
These workouts are for people who want to increase their strength.

Beginner Workouts
Looking for a place to start, then start here. Lots of great workouts for the novice weight lifter. Not just for beginners these workouts have been proven to work.

Upper Body Muscle Group Workouts

Chest Workouts

• The Bench Press Program
• Extended Sets
• Chest and Shoulder Builder

Back Workouts

• Back and Biceps Blaster
• Lower Back Workout

Arm Workouts

• 10 Minute Biceps Blaster
• Complete Arm Blaster Workout
• Bigger Biceps in 6 Weeks
• How To Get Massive Arms
• Dumbbell Biceps Blaster
• Back and Biceps Blaster

Shoulder Workouts

• 5 Minute Shoulder Workout
• Shoulder Blaster Workout
• Chest and Shoulder Builder
• Unique Shoulder Exercises

Lower Body Muscle Group Workouts

Leg Workouts

• 1 Minute Butt Workout

Ab Workouts

• Lower Ab Workout
• 16 Weeks To A 6 Pack

Workouts are being added on a weekly basis so please book mark this page and keep checking for more workouts. If you have a weight lifting routine you want to share then either use the contact page or forum to post your workout.

Choosing The Right Workout For You

When choosing your weight lifting routines you need to take into account the following factors:

How many days a week could you train?
What is your experience level?
What are your goals?
What weight training equipment do you have at hand?
Where are you going to train?

Do you have a contingency plan? By this i mean what if you miss the gym because of work or your car breaks down or similar, are you just going to skip that workout or do you have a plan for a home workout instead?

For the beginner 2 weight lifting sessions a week is plenty to start building muscle size and strength, and you can increase these over time. If a routine works for you then stick with it until the results and progress start to fade, then it is time to think about getting a new routine.

Try these simple weight lifting routines for beginners it only uses a few exercises and works the entire body in one session.

Looking For A Place To Start?

If you are a complete beginner or simply looking for a place to start then you can download a free copy of my ebook Weight Lifting For Dummies in our complete beginners guide to weight training.

Recommended Articles

Weight Lifting Tips For Teens
If you are in your teenage years then check out these top 10 weight lifting tips specifically aimed and teens who are looking to gain muscle size and strength.

Do You Need A Training Diary?

Free printable workout and nutrition logs.
A selection of free downloadable workout diaries to use to track your workouts.

Get Your FREE Muscle Building Success Kit

You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.

• How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
  
  
• The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting! More weight gain tips.
  
  
• Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.

INSTANT DOWNLOAD

sayt

Back From Weight Lifting Routines To Weight Lifting Guide