Start lifting weights with a solid Free Workout Plan

Thinking of Getting Started In Bodybuilding or Lifting Weights at a competitive level ?  here's a workout routine just for you.


 Beginner Full-Body Workout Routine

Great for those new to lifting or getting back into fitness.

Frequency: 3 days/week (e.g., Monday, Wednesday, Friday)

Workout:

  1. Squat – 3 sets of 8-10 reps

  2. Push-Ups (or Bench Press) – 3 sets of 8-10 reps

  3. Dumbbell Rows – 3 sets of 8-10 reps

  4. Dumbbell Shoulder Press – 3 sets of 8-10 reps

  5. Plank – 3 sets, hold for 30-45 seconds

  6. Lunges – 3 sets of 10 reps per leg

Notes:

  • Start with lighter weights and gradually increase as you become more comfortable with the exercises.

  • Rest 1-2 minutes between sets.

  • Focus on proper form over lifting heavy weights.

 Intermediate Upper/Lower Split Workout Routine

For individuals with some lifting experience looking to build strength and muscle.

Frequency: 4 days/week (e.g., Monday: Upper, Tuesday: Lower, Thursday: Upper, Friday: Lower)

Upper Body Day (Push/Pull)

  1. Bench Press – 4 sets of 6-8 reps

  2. Pull-Ups (Assisted if necessary) – 4 sets of 6-8 reps

  3. Dumbbell Shoulder Press – 3 sets of 8-10 reps

  4. Barbell Rows – 3 sets of 8-10 reps

  5. Tricep Dips – 3 sets of 10-12 reps

  6. Bicep Curls – 3 sets of 10-12 reps

Lower Body Day

  1. Squats – 4 sets of 6-8 reps

  2. Romanian Deadlifts – 4 sets of 6-8 reps

  3. Leg Press – 3 sets of 8-10 reps

  4. Lunges – 3 sets of 10 reps per leg

  5. Calf Raises – 3 sets of 12-15 reps

  6. Leg Curls (Hamstring Focus) – 3 sets of 10-12 reps

3. Advanced Push/Pull/Legs (PPL) Routine

Designed for those with advanced experience who want to push their strength and muscle mass further.

Frequency: 6 days/week (e.g., Monday-Saturday: Push, Pull, Legs, repeat)

Push Day

  1. Barbell Bench Press – 4 sets of 4-6 reps

  2. Overhead Barbell Press – 4 sets of 4-6 reps

  3. Incline Dumbbell Press – 3 sets of 8-10 reps

  4. Dumbbell Lateral Raises – 3 sets of 10-12 reps

  5. Tricep Rope Pushdowns – 3 sets of 10-12 reps

  6. Chest Dips – 3 sets to failure

Pull Day

  1. Deadlifts – 4 sets of 4-6 reps

  2. Pull-Ups – 4 sets of 6-8 reps

  3. Bent-Over Rows – 4 sets of 6-8 reps

  4. Face Pulls – 3 sets of 10-12 reps

  5. Barbell Bicep Curls – 3 sets of 10-12 reps

  6. Hammer Curls – 3 sets of 10-12 reps

Leg Day

  1. Squats – 4 sets of 4-6 reps

  2. Leg Press – 4 sets of 6-8 reps

  3. Walking Lunges – 3 sets of 10 steps per leg

  4. Leg Curls (Hamstrings) – 3 sets of 10-12 reps

  5. Calf Raises (Seated or Standing) – 4 sets of 12-15 reps

  6. Ab Rollouts – 3 sets of 10-12 reps

4. Push-Pull Superset Routine

Great for time efficiency and increasing workout intensity.

Frequency: 3-4 days/week

Workout:

  • Superset 1:

    • Barbell Bench Press – 4 sets of 6-8 reps

    • Pull-Ups – 4 sets of 6-8 reps

  • Superset 2:

    • Dumbbell Shoulder Press – 3 sets of 8-10 reps

    • Bent-Over Barbell Rows – 3 sets of 8-10 reps

  • Superset 3:

    • Tricep Rope Pushdowns – 3 sets of 10-12 reps

    • Barbell Bicep Curls – 3 sets of 10-12 reps

  • Superset 4:

    • Chest Dips – 3 sets to failure

    • Face Pulls – 3 sets of 12-15 reps

Notes:

  • Rest 60-90 seconds between supersets.

  • This routine increases intensity by combining opposing muscle groups (push/pull), leading to quicker muscle fatigue and higher growth potential.

5. HIIT & Full Body Circuit Routine

Perfect for fat loss, conditioning, and overall fitness.

Frequency: 2-3 times a week

Workout:

  1. Jump Squats – 30 seconds work, 30 seconds rest

  2. Push-Ups – 30 seconds work, 30 seconds rest

  3. Kettlebell Swings – 30 seconds work, 30 seconds rest

  4. Mountain Climbers – 30 seconds work, 30 seconds rest

  5. Burpees – 30 seconds work, 30 seconds rest

  6. Plank – 30 seconds hold, 30 seconds rest

Complete 3-4 rounds, rest 2 minutes between rounds.

Notes:

  • This high-intensity workout burns fat while also building muscle endurance.

  • Perfect for those looking to maintain or lose weight while staying fit.

General Tips:

  • Adjust weight and reps according to your fitness level.

  • Always warm up before each session and cool down after.

  • For maximum gains, ensure you're following a nutrition plan that supports your fitness goals.

These routines offer a variety of options that can appeal to different audiences based on their fitness levels and goals.


Author: Coach Christian

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