Design Your Own Weight Lifting Program

[nine4hear]

Design Your Own Weight Lifting Program
Jan 18, 2006

Finding the right weight lifting routine can be difficult and complicated. There are many types of routines; each with it’s own advantages and disadvantages. What works for one person may not work for another and different people may have different goals. The following is a generalized guide to designing workouts. It is not intended to be an end all guide to working out with weights. There are many different methods of weight lifting; too many to mention in such a short article.
I highly recommend Bodybuilding.com’s workout database. It gives a much wider variety of ideas on how to workout than are presented here. Once again, these are just some generalized ideas on how to workout.
I won’t be covering warm up methods. I’m also not going to give my opinion on the use of different rep speeds in this article. Just so you know, I use a rep speed of 1-2 seconds concentric, a 0-1 sec pause in between, and 1-3 second’s eccentric phase of exercise movement. I perform all work sets to positive failure. Also, remember that no work out routine will work very well when combined with poor diet and nutrition.


Step One: Choose a rep scheme that works for your goals.

3-6 reps (Strength), 6-8 (Mass and Strength), 8-12 (Mass and Endurance), 12-15 (Endurance)

Step Two: Choose the amount of time you’ll be resting between sets

a. 30 seconds (not really long enough for muscle to recover) (good for getting pumped feeling)
b. 1 minute (moderately good recovery)(works well for many)
c. 2 minutes (almost complete recovery of ATP levels)
d. 3 minutes or longer (100% ATP recovery in muscles)(works well for power lifters)

Step Three: Choose the number of days a week you want to workout. (I recommend working out 3 days or more a week)

Step Four: Choose the training frequency and number of sets for each body part.

a. 3-4 days a week full body workouts. (Works well especially well for beginners) 1-3 sets per body part.
b. (4-6 days a week) twice a week split. (Works well for many) 5-9 sets per body part.
c. Once a week 3-5 days a week. (Works well for hard gainers and those who require extra recovery time) 5-12 sets per body part.

Step Five: Choose what body parts to work on different days of the week. (Those interested in full body workouts can skip this section)

a. (A classic idea) Do pushing exercises one day, pulling exercises another day, and legs/calves another day. Example: Monday: Back/Biceps/Forearms, Tuesday: Chest/ Shoulders/ Triceps/ Traps, Wednesday: Legs/Calves/Abs.
b. Many other combinations will work well. Combinations of (not necessarily in this order) Chest, Back, Biceps, Triceps, Legs, Calves, Traps, Shoulders, and if you want to forearms and Abs.

Step Five: Choose what specific exercises you’ll be doing.

a. List of some of the Foundation Exercises.
Chest: Bench Press, Incline Bench Press, Decline Bench Press, Flat Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Parallel bar Dips.

Back: Dead Lifts, Bent over rowing (Dumbbell or Barbell), Pull Ups (weighted or no weights), Lat Pull Downs (can be done with varied grips and types of bars), Bent over cable rowing, T-Bar rowing

Legs: Barbell Squats, Straight Leg Dead lifts, Barbell or Dumbbell Lunges, Leg Press.

Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise, and Calf Raises (using Leg Press)

Shoulders: Overhead Press (Standing or Sitting)(Dumbbell or Barbell), Upright Rowing, Side Dumbbell Lateral Raises, Bent Over Lateral Raises (Dumbbell or Barbell)

Biceps: Standing (Dumbbell or Barbell) Curls, Standing EZ-Bar Curls.

Triceps: Close Grip Bench Press, Lying Triceps Extensions (Dumbbell or Barbell)(a.k.a. Skull Crunchers), Overhead Dumbbell Extension, Cable Press Downs (can be done with a rope or different types of bars)

Abs: Cable Crunches, Bicycle Crunches, Lying Crunches, Incline Crunches, Stability Ball Crunches, Hanging Leg Raises, Stability Ball Leg Raises.

b. Many Other Exercises Not Listed (good to add variety and as additions to workout)

Step Six: Decide in what order to do the exercises on specific days. In general multi-joint exercises should be performed first. I personally don’t perform shoulder exercises immediately after chest exercises, as I can’t lift as much weight for shoulders if they’re already tired from doing chest exercises. Other than that it’s up to you.


Putting It All Together: I personally feel that multi-joint compound movement exercises should be the foundation of a good weight lifting program (for healthy individuals who do not have major postural abnormalities, limited range of motion, or who are undergoing rehabilitation). Remember that it’s good to change your workout variables periodically.(Every four to six weeks) This keeps your workouts fresh and stimulates your muscles in a new way.

Here is an example workout designed using the steps outlined above.

Example: 6-8 reps (Mass and Strength), 1-minute rest between sets, Six days a week training, Body Parts trained twice a week. A Back/Biceps/Forearms workout.

Dead Lifts
3 sets 6-8 reps
Bent Over Barbell Rowing
2 sets 6-8 reps
Pull Ups
2 sets 6-8 reps
Standing Barbell Curls
3 sets 6-8 reps
Standing Dumbbell Curls
2 sets 6-8 reps
EZ-Bar Curls
2 sets 6-8 reps
Seated Barbell Wrist Curls
3 sets 6-8 reps
Standing Wrist Curls (Barbell)
2 sets 6-8 reps

I hope this article was helpful in providing some ideas for a weight lifting routine. Good luck in all your training endeavors!

[brogain]

idk why no one has commented on this... this was incredibly helpful. awesome post bro!

[Austere]

Only on bodybuilding.com do you see 5+ YEAR necros. Hell, I think I saw a 8+ year necro before here.

Also, I think this article has way too many generalizations to be useful to beginners. For example, the OP uses the word "Back". What part of the back is he talking about? The Erector Spinae? Latissimus Dorsi+Teres Major? Trapezius? Levator Scapulae? You don't just go to the gym and decide to hit your "Back", you decide specific muscles you're trying to hit.

I think these articles are way more useful for program design:
http://forum.bodybuilding.com/showthread.php?t=789224
http://forum.bodybuilding.com/showthread.php?t=789227&

[Iceberg56]

Only on bodybuilding.com do you see 5+ YEAR necros. Hell, I think I saw a 8+ year necro before here.

Also, I think this article has way too many generalizations to be useful to beginners. For example, the OP uses the word "Back". What part of the back is he talking about? The Erector Spinae? Latissimus Dorsi+Teres Major? Trapezius? Levator Scapulae? You don't just go to the gym and decide to hit your "Back", you decide specific muscles you're trying to hit.

I think these articles are way more useful for program design:
http://forum.bodybuilding.com/showthread.php?t=789224
http://forum.bodybuilding.com/showthread.php?t=789227&

You make a good point. I myself am not a fan of creating my own workout program. But ive only been consistant for a year and a half at the gym. But common now, how many "beginners" are going to know the different muscles in your back...

[winnieqin73]

I was actually looking for this resource a few weeks back. Thanks for sharing with us your wisdom.This will absolutely going to help me in my projects .

[xxo]

Hi everyone,
I am 51 and decided on February 25 to quit smoking, change eating habits and start weight training. I have a complete home gym now with free weights and here is my training schedule.

I train 3 times a week, Saturday, Tuesday and Thursday, twice a day.
I do 1 hour bicycle on day off for leg training riding on a trail near my home and 5 sets of diverse abs exercises.

Keeps my intake of protein at 1g/pound


6:00 am
Bench press
6 sets 6-8 reps
Seated Shoulder press
6 sets 6-8 reps
Dip
2 sets 6-8 reps

Drink 1 whey protein shake after workout

3:00pm
Bent over Barbell Rowing
6 sets 6-8 reps
Standing Barbell Curls
6 sets 6-8 reps
Shrugs
6 sets 10-12 reps

Drink 1 whey protein shake after workout

[Solace2112]

This was by far the most helpful post i've read on the topic, thanks!

[ToDaChange]

will read later

[rippx]

Very helpful..thanks!

[egyptianboyer]

Design Your Own Weight Lifting Program
Jan 18, 2006

Finding the right weight lifting routine can be difficult and complicated. There are many types of routines; each with it’s own advantages and disadvantages. What works for one person may not work for another and different people may have different goals. The following is a generalized guide to designing workouts. It is not intended to be an end all guide to working out with weights. There are many different methods of weight lifting; too many to mention in such a short article.
I highly recommend Bodybuilding.com’s workout database. It gives a much wider variety of ideas on how to workout than are presented here. Once again, these are just some generalized ideas on how to workout.
I won’t be covering warm up methods. I’m also not going to give my opinion on the use of different rep speeds in this article. Just so you know, I use a rep speed of 1-2 seconds concentric, a 0-1 sec pause in between, and 1-3 second’s eccentric phase of exercise movement. I perform all work sets to positive failure. Also, remember that no work out routine will work very well when combined with poor diet and nutrition.


Step One: Choose a rep scheme that works for your goals.

3-6 reps (Strength), 6-8 (Mass and Strength), 8-12 (Mass and Endurance), 12-15 (Endurance)

Step Two: Choose the amount of time you’ll be resting between sets

a. 30 seconds (not really long enough for muscle to recover) (good for getting pumped feeling)
b. 1 minute (moderately good recovery)(works well for many)
c. 2 minutes (almost complete recovery of ATP levels)
d. 3 minutes or longer (100% ATP recovery in muscles)(works well for power lifters)

Step Three: Choose the number of days a week you want to workout. (I recommend working out 3 days or more a week)

Step Four: Choose the training frequency and number of sets for each body part.

a. 3-4 days a week full body workouts. (Works well especially well for beginners) 1-3 sets per body part.
b. (4-6 days a week) twice a week split. (Works well for many) 5-9 sets per body part.
c. Once a week 3-5 days a week. (Works well for hard gainers and those who require extra recovery time) 5-12 sets per body part.

Step Five: Choose what body parts to work on different days of the week. (Those interested in full body workouts can skip this section)

a. (A classic idea) Do pushing exercises one day, pulling exercises another day, and legs/calves another day. Example: Monday: Back/Biceps/Forearms, Tuesday: Chest/ Shoulders/ Triceps/ Traps, Wednesday: Legs/Calves/Abs.
b. Many other combinations will work well. Combinations of (not necessarily in this order) Chest, Back, Biceps, Triceps, Legs, Calves, Traps, Shoulders, and if you want to forearms and Abs.

Step Five: Choose what specific exercises you’ll be doing.

a. List of some of the Foundation Exercises.
Chest: Bench Press, Incline Bench Press, Decline Bench Press, Flat Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Parallel bar Dips.

Back: Dead Lifts, Bent over rowing (Dumbbell or Barbell), Pull Ups (weighted or no weights), Lat Pull Downs (can be done with varied grips and types of bars), Bent over cable rowing, T-Bar rowing

Legs: Barbell Squats, Straight Leg Dead lifts, Barbell or Dumbbell Lunges, Leg Press.

Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise, and Calf Raises (using Leg Press)

Shoulders: Overhead Press (Standing or Sitting)(Dumbbell or Barbell), Upright Rowing, Side Dumbbell Lateral Raises, Bent Over Lateral Raises (Dumbbell or Barbell)

Biceps: Standing (Dumbbell or Barbell) Curls, Standing EZ-Bar Curls.

Triceps: Close Grip Bench Press, Lying Triceps Extensions (Dumbbell or Barbell)(a.k.a. Skull Crunchers), Overhead Dumbbell Extension, Cable Press Downs (can be done with a rope or different types of bars)

Abs: Cable Crunches, Bicycle Crunches, Lying Crunches, Incline Crunches, Stability Ball Crunches, Hanging Leg Raises, Stability Ball Leg Raises.

b. Many Other Exercises Not Listed (good to add variety and as additions to workout)

Step Six: Decide in what order to do the exercises on specific days. In general multi-joint exercises should be performed first. I personally don’t perform shoulder exercises immediately after chest exercises, as I can’t lift as much weight for shoulders if they’re already tired from doing chest exercises. Other than that it’s up to you.


Putting It All Together: I personally feel that multi-joint compound movement exercises should be the foundation of a good weight lifting program (for healthy individuals who do not have major postural abnormalities, limited range of motion, or who are undergoing rehabilitation). Remember that it’s good to change your workout variables periodically.(Every four to six weeks) This keeps your workouts fresh and stimulates your muscles in a new way.

Here is an example workout designed using the steps outlined above.

Example: 6-8 reps (Mass and Strength), 1-minute rest between sets, Six days a week training, Body Parts trained twice a week. A Back/Biceps/Forearms workout.

Dead Lifts
3 sets 6-8 reps
Bent Over Barbell Rowing
2 sets 6-8 reps
Pull Ups
2 sets 6-8 reps
Standing Barbell Curls
3 sets 6-8 reps
Standing Dumbbell Curls
2 sets 6-8 reps
EZ-Bar Curls
2 sets 6-8 reps
Seated Barbell Wrist Curls
3 sets 6-8 reps
Standing Wrist Curls (Barbell)
2 sets 6-8 reps

I hope this article was helpful in providing some ideas for a weight lifting routine. Good luck in all your training endeavors!

If i seen this day 1 of working out . it would of saved me so much time and frustration

[Tommytwoguns]

Great post, do you mind having a look at my workout?

A)
Flat 4(10)
Incline 4(10)
Pullover 4(10)
Dip 4(Max)

B)
Back Squat 4(10)
Front Squat 4(12)
Sumo Deadlift 4(10)
Straight Leg Deadlift 4(10)

C) Recovery

D)
Military 4(10)
Push press 3(10)
Side Lateral 3(10)
Skullcrushers 2(10)

E)
Deadlift 4(10)
Bent over row 4(10)
Lat pulldowns 3(10)
BB Curl 3(10)

F) Recovery

G) Recovery

- Before every W/0, 5 Minutes jogging to warm up. Warmup set 15 Reps of the major compound lift. Afterwards 5 Minutes stretching.


Great information and many thanks!

T2G

[cutiepie1]

I found this very helpful. Thank you!

[LorettaMartinez]

Very useful!

[nycgrrrl]

Design Your Own Weight Lifting Program
Jan 18, 2006

Finding the right weight lifting routine can be difficult and complicated. There are many types of routines; each with it’s own advantages and disadvantages. What works for one person may not work for another and different people may have different goals. The following is a generalized guide to designing workouts. It is not intended to be an end all guide to working out with weights. There are many different methods of weight lifting; too many to mention in such a short article.
I highly recommend Bodybuilding.com’s workout database. It gives a much wider variety of ideas on how to workout than are presented here. Once again, these are just some generalized ideas on how to workout.
I won’t be covering warm up methods. I’m also not going to give my opinion on the use of different rep speeds in this article. Just so you know, I use a rep speed of 1-2 seconds concentric, a 0-1 sec pause in between, and 1-3 second’s eccentric phase of exercise movement. I perform all work sets to positive failure. Also, remember that no work out routine will work very well when combined with poor diet and nutrition.


Step One: Choose a rep scheme that works for your goals.

3-6 reps (Strength), 6-8 (Mass and Strength), 8-12 (Mass and Endurance), 12-15 (Endurance)

Step Two: Choose the amount of time you’ll be resting between sets

a. 30 seconds (not really long enough for muscle to recover) (good for getting pumped feeling)
b. 1 minute (moderately good recovery)(works well for many)
c. 2 minutes (almost complete recovery of ATP levels)
d. 3 minutes or longer (100% ATP recovery in muscles)(works well for power lifters)

Step Three: Choose the number of days a week you want to workout. (I recommend working out 3 days or more a week)

Step Four: Choose the training frequency and number of sets for each body part.

a. 3-4 days a week full body workouts. (Works well especially well for beginners) 1-3 sets per body part.
b. (4-6 days a week) twice a week split. (Works well for many) 5-9 sets per body part.
c. Once a week 3-5 days a week. (Works well for hard gainers and those who require extra recovery time) 5-12 sets per body part.

Step Five: Choose what body parts to work on different days of the week. (Those interested in full body workouts can skip this section)

a. (A classic idea) Do pushing exercises one day, pulling exercises another day, and legs/calves another day. Example: Monday: Back/Biceps/Forearms, Tuesday: Chest/ Shoulders/ Triceps/ Traps, Wednesday: Legs/Calves/Abs.
b. Many other combinations will work well. Combinations of (not necessarily in this order) Chest, Back, Biceps, Triceps, Legs, Calves, Traps, Shoulders, and if you want to forearms and Abs.

Step Five: Choose what specific exercises you’ll be doing.

a. List of some of the Foundation Exercises.
Chest: Bench Press, Incline Bench Press, Decline Bench Press, Flat Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Parallel bar Dips.

Back: Dead Lifts, Bent over rowing (Dumbbell or Barbell), Pull Ups (weighted or no weights), Lat Pull Downs (can be done with varied grips and types of bars), Bent over cable rowing, T-Bar rowing

Legs: Barbell Squats, Straight Leg Dead lifts, Barbell or Dumbbell Lunges, Leg Press.

Calves: Standing Calf Raise, Donkey Calf Raise, Seated Calf Raise, and Calf Raises (using Leg Press)

Shoulders: Overhead Press (Standing or Sitting)(Dumbbell or Barbell), Upright Rowing, Side Dumbbell Lateral Raises, Bent Over Lateral Raises (Dumbbell or Barbell)

Biceps: Standing (Dumbbell or Barbell) Curls, Standing EZ-Bar Curls.

Triceps: Close Grip Bench Press, Lying Triceps Extensions (Dumbbell or Barbell)(a.k.a. Skull Crunchers), Overhead Dumbbell Extension, Cable Press Downs (can be done with a rope or different types of bars)

Abs: Cable Crunches, Bicycle Crunches, Lying Crunches, Incline Crunches, Stability Ball Crunches, Hanging Leg Raises, Stability Ball Leg Raises.

b. Many Other Exercises Not Listed (good to add variety and as additions to workout)

Step Six: Decide in what order to do the exercises on specific days. In general multi-joint exercises should be performed first. I personally don’t perform shoulder exercises immediately after chest exercises, as I can’t lift as much weight for shoulders if they’re already tired from doing chest exercises. Other than that it’s up to you.


Putting It All Together: I personally feel that multi-joint compound movement exercises should be the foundation of a good weight lifting program (for healthy individuals who do not have major postural abnormalities, limited range of motion, or who are undergoing rehabilitation). Remember that it’s good to change your workout variables periodically.(Every four to six weeks) This keeps your workouts fresh and stimulates your muscles in a new way.

Here is an example workout designed using the steps outlined above.

Example: 6-8 reps (Mass and Strength), 1-minute rest between sets, Six days a week training, Body Parts trained twice a week. A Back/Biceps/Forearms workout.

Dead Lifts
3 sets 6-8 reps
Bent Over Barbell Rowing
2 sets 6-8 reps
Pull Ups
2 sets 6-8 reps
Standing Barbell Curls
3 sets 6-8 reps
Standing Dumbbell Curls
2 sets 6-8 reps
EZ-Bar Curls
2 sets 6-8 reps
Seated Barbell Wrist Curls
3 sets 6-8 reps
Standing Wrist Curls (Barbell)
2 sets 6-8 reps

I hope this article was helpful in providing some ideas for a weight lifting routine. Good luck in all your training endeavors!

Wow! Thank you for taking the time to write this. It's very helpful.