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.

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

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
  
  

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  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.

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  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.

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  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.

  Be sure to check our pages on:
  
  Escalating Density Training
  
  German Volume Training

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