Weight Training Workouts and Routines

3-Day Workout for Beginners

I know this says for beginners, but it could also be for someone who works a lot and only has 3 days to dedicate to lifting. Start on any day that fits your schedule.

Day 1. Chest, Back, Abs
Day 2. Rest
Day 3. Biceps, Triceps, Shoulders, Abs
Day 4. Rest
Day 5. Legs, Abs
Day 6. Rest
Day 7. Rest or Stretch

Start each workout with a proper warm up and stretch.

Pick 4-6 exercises for each muscle group (we have plenty of exercises to choose from on this site) and perform 2-3 sets doing 8-10 reps for bulk 12-15 for lean. Pick a weight that makes the last 3 very difficult but still allows you to keep good form all the way through.

The last day is to work on flexibilty. It is a good time to work on stretching all of your muscles for a better range of motion. Stretching is usually the one part of weight training that people neglect. To be well balanced you should always stretch.

4 Day Weight Training Workout

Day 1. Chest and Abs
Day 2. Back
Day 3. Rest
Day 4. Biceps, Triceps, Shoulders, Abs
Day 5. Legs
Day 6. Rest
Day 7. Rest or Stretch

Again, pick 4-6 different exercises depending on how much time you have and perform 2-3 sets at 8-10 reps or 12-15 reps. Remember to give your body a proper rest of about 1 minute between sets on days you work only one muscle group.

5 Day Weight Lifting Routine

Day 1. Chest and Abs
Day 2. Back
Day 3. Legs and Abs
Day 4. Biceps, Triceps
Day 5. Shoulders and Abs
Day 6. Rest
Day 7. Rest or Stretch

Again, pick 4-6 different exercises depending on how much time you have and perform 2-3 sets at 8-10 reps or 12-15 reps. Remember to give your body a proper rest of about 1 minute between sets on days you work only one muscle group.

If you want to push yourself a little more, start your first set with a weight that allows you to do 10 reps, then a set that allows you to do 8 reps only, then pick a slightly heavier weight and go until failure. This will help you build muscle a little quicker as you are really using all of your muscle fibers to perform a rep.

6 Day Weight Lifting and Cardio Routine

Day 1. Chest, Back, Abs
Day 2. Cardio
Day 3. Biceps, Triceps, Shoulders, Abs
Day 4. Cardio
Day 5. Legs, Abs
Day 6. Cardio
Day 7. Rest or Stretch

Basically, this is the beginner weight training workout with cardio in between. Cardio can be a mix of anything from running, martial arts, plyometrics, walking, or jumping rope. Anything that gets your heart pumping.

You can even make this a 5 Day routine if that works better for you. Just knock out one of the days of Cardio.

The same reps and sets apply. 4-6 exercises for 2-3 sets doing 8-10 reps or 12-15 reps.

Learn Proper Breathing for Weight Training