Basic Weightlifting Program to Get You Started

Get started with this basic weightlifting program and effectively gain muscle mass and strength. This weightlifting program consists of three days of weightlifting session per week. The first two sessions are followed by a day of rest, while the last session is followed by two days of rest to allow your body to recuperate. This additional day of rest also makes weightlifting more practical and realistic for a majority of people.

The exercises in this weightlifting program need to be first performed with lightweights, which we will refer to as the "warm-up set". So perform two sets using light dumbbells or barbells. Next, perform two sets using heavier weights, which we will refer to as the "workout set". Repetitions per set should be around six to eight.  

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1st Weightlifting Program Session 1 (Monday) - Chest, Shoulders, & Triceps

Chest workout: Perform two warm-up sets followed-up by two workout sets of bench press and pectoral butterfly (using the pec dec machine).

Shoulder workout: Perform barbell shoulder presses (seated or standing). Next, do shoulder isolation exercises like shoulder dumbbell laterals for 8-10 repetitions per set.

Triceps workout: Perform two workout sets of triceps press downs using the cable station machine. Warm-up sets are not necessary, since the triceps have already been exercised during the chest and shoulder workouts.

Schedule a rest period the next day. 
 
2nd Weightlifting Program Session 2 (Wednesday) – Leg Workouts

Legs/Buttocks: If you do not have any injuries and are in a good condition, perform two warm-up sets followed-up by two workout sets of squats. Otherwise, use the leg machine.

Leg/Hamstring Workout: Perform two warm-up sets followed-up by two workout sets of leg extensions. To workout your hamstrings in isolation, perform two warm-up and workout sets of reverse leg extensions for 10-12 repetitions.

Calf Workout: Use the calf-machine to perform two warm-ups and workout sets at 12-20 repetitions.
 
3rd Weightlifting Program Session 3 (Friday) – Backs and Biceps

Back workout: Perform two warm-up sets followed-up by two workout sets of barbell rows. You can also use a hammer row machine. Repetition must be 6-8.

Next, use the lat pull-down cable with 8-10 repetitions per workout set.

Biceps workout: Perform two warm-up sets followed-up by two workout sets of bicep dumbbell exercise curls. Next, perform only one workout set of concentration curl exercises for each arm, since the biceps have already been exercised during the back workout.

2 days of Rest (weekend)

Take a break during Saturday and Sunday and have strong workout sessions again during the weekdays.

This program is a basic and proven effective weightlifting program. The structure of the program is to combine major lift movements with minor isolated exercises. The sets are notably low to prevent over-training and to optimize your body’s recovery and muscle building. Minor adjustments in this standard program can be made to fit your condition and increase your comfort and safety.

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