Here's a comprehensive weightlifting program that focuses on building strength and muscle:
1. Goal: Full-Body Strength Training
● Frequency: 3-4 times per week
● Duration: 60-90 minutes per session
● Rest: 1-2 minutes between sets
2. Warm-Up:
● Spend 5-10 minutes performing light cardio exercises like jogging, cycling, or jumping
rope.
● Follow up with dynamic stretches, targeting major muscle groups.
3. Exercise Selection:
● Choose compound exercises that engage multiple muscle groups simultaneously.
● Incorporate variations to keep your routine challenging and prevent plateaus.
4. Sample Program:
Day 1: Upper Body
● Bench Press: 3 sets of 8-10 reps
● Bent-Over Rows: 3 sets of 8-10 reps
● Overhead Press: 3 sets of 8-10 reps
● Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
● Tricep Dips: 3 sets of 10-12 reps
● Bicep Curls: 3 sets of 10-12 reps
5. Day 2: Lower Body
● Squats: 3 sets of 8-10 reps
● Deadlifts: 3 sets of 8-10 reps
● Lunges: 3 sets of 10-12 reps per leg
● Leg Press: 3 sets of 10-12 reps
● Calf Raises: 3 sets of 12-15 reps
6. Day 3: Rest or Cardio/Active Recovery
Day 4: Push and Pull
● Incline Bench Press: 3 sets of 8-10 reps
● Barbell Rows: 3 sets of 8-10 reps
● Dumbbell Shoulder Press: 3 sets of 8-10 reps
● Lat Pulldowns: 3 sets of 8-10 reps
● Skull Crushers: 3 sets of 10-12 reps
● Hammer Curls: 3 sets of 10-12 reps
7. Day 5: Legs and Glutes
● Front Squats: 3 sets of 8-10 reps
● Romanian Deadlifts: 3 sets of 8-10 reps
● Bulgarian Split Squats: 3 sets of 10-12 reps per leg
● Leg Extensions: 3 sets of 10-12 reps
● Glute Bridges: 3 sets of 10-12 reps
8. Day 6-7: Rest or Cardio/Active Recovery
9. Progressive Overload:
Aim to increase the weight lifted gradually over time to continually challenge your
muscles.
● Add 2.5-5 pounds (or more, depending on your strength level) to the bar when you
can comfortably complete the upper range of your rep target for a given exercise.
10. Cool Down:
● Finish each workout with static stretches to improve flexibility and promote recovery.
● Focus on the muscles worked during the session, holding each stretch for 15-30
seconds.
●
Remember to maintain proper form throughout each exercise, breathe correctly, and listen to your
body. Additionally, ensure you're getting adequate rest, proper nutrition, and staying