Free Weight Lifting Programs
Here are a variety of free weight lifting programs. They are set up for both strength and/or mass gain.
Try one of these workouts for a few weeks and let us know how you did.
Free Weight Lifting Programs
Full Body Beginner Routine
- Bench Press 8-12 reps x 3 sets
- Flues 8-12 reps x 3 sets
- Bent Over Rows 8-12 reps x 3 sets
- Triceps Extension 8-12 reps x 3 sets
- Curls 8-12 reps x 3 sets
- Squats 8-10 reps x 3 sets
- Leg Curls 8-10 reps x 3 sets
Perform Mon. Wed. Fri.
3 Day Upper Body Strength Workout
- Bench Press (75% max) 3 reps x 3 sets
- Bench Press-Dumbbell 8 reps x 2 sets
- French Press 10 reps x 2 sets
- Skull Crushers 8 reps x 3 sets
- Bar Dips 2 sets x max reps
Perform on three non consecutive days
Two Day Mass Workout
Day One
- Incline Flys 8-12 reps x 1 set
- Bench Press 8-12 reps x 2 sets
- Incline Bench Press 8-12 reps x 2 sets
- Decline Bench Press 8-12 reps x 1 set
- Tricep extensions 8-12 reps x 1 set
- Skull Crushers 8-12 reps x 2 sets
- Squats 8-12 reps x 2 sets
- Stiff Leg Dead Lifts 8-12 reps x 2 sets
- Leg Extensions 8-12 reps x 1 set
- Leg Curls 8-12 reps x 2 sets
- Calf Raises 20 reps x 3 sets
Day Two
- Military Press 8-12 reps x 2 sets
- Lateral Raises 8-12 reps x 2 sets
- Neck Pulldowns 8-12 reps x 2 sets
- Low Pulley Rows 8-12 reps x 2 sets
- Bent Over Rows 8-12 reps x 2 sets
- Alternating Dumbbell Curls 8-12 reps x 2 sets
- Incline Dumbbell Curls 8-12 reps x 2 sets
This routine is performed twice a week with minimum 2 days rest in between.
More Free Weight Lifting Programs
Two Day Upper Body Dumbbell Routine
Day 1
- Bench Press 8-10 reps x 3 sets
- Incline Bench 8-10 reps x 2 sets
- Military Press 8-10 reps x 3 sets
- Alternating Curls 8-10 reps x 3 sets
- Zottman Curls 8-10 repsx 2 sets
Day 2
- Bench Press 8-10 reps x 3 sets
- Decline Bench Press 8-10 reps x 2 sets
- Bent Over Rows 8-10 reps x 3 sets
- Skull Crushers 8-10 reps x 2 sets
- Seated Military Press 8-10 reps x 2 sets
This routine is performed twice a week on the same days with minimum 2 days rest in between.
Basic Size and Strength Routine
Day One
- Bench Press 8-10 reps x 1 set
- Close Grip Bench 8-12 reps x 1 set
- Military Press 8-10 reps x 1 set
- Squat 8-10 reps x 1 set
- Calf Raises max reps x 1 set
Day Two
- Bent Over Row 8-10 reps x 1 set
- Lat Pull Down 8-10 reps x 1 set
- Curls 8-10 reps x 1 set
- Shrugs max reps x 1 set
- Deadlift 8-10 reps x 1 set
Perform with minimum 2 days rest in between workouts.
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Be sure to check our pages on:
Escalating Density Training
German Volume Training
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