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
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
Before reading on, I want to
let you know:
Here is the
Program that I
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
Schedule a rest period the
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
Calf Workout: Use the
calf-machine to perform two warm-ups and workout sets at 12-20
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
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
Take a break during Saturday
and Sunday and have strong workout sessions again during the
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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