Often many people that are new to weight training are interested in getting an idea of a weight training program that can greatly benefit them in their muscle building and strength related goals.
Today I will be giving you a strength training workout routine that you can follow and should greatly increase your chances of building muscle and strength without the need for paying someone to get you started on a weight training program.
Another thing that I have noticed quite frequently is people that may have been training for a good period and have seen good results at first but have reached a climax in their training where they are no longer seeing the results that they are training hard for and putting in much of their time.
Next I will be covering a training program for your weight training goals that will be incorporating A variation of rep ranges that can help you with stimulating muscle growth and won’t keep you hung up on the same training regimen day after day which after a period can result in loss of muscle gains and resulting discouragement.
This training routine is following a push-pull method which I use quite frequently because following this type of training regimen can keep you going with a training program six days a week and one day off.
You will be training each body part twice per week and following a method where you will be incorporating pull muscles one day, legs and core on your second day and push muscles on your third day of training.
After you have followed this 3-day training course, you will have accomplished training each body part once through. After the first 3-day training course, you will begin a second three-day training course for the week hitting each body part a second time for the week, and on the seventh day you will recuperate from the damage done to your muscles.
First three day training course
Monday / Push muscles (chest, shoulders, triceps)
- Bench press – 4 sets, 8-12 reps
- Dumbbell benches – 4 sets, 10-15 reps
- Dumbbell flyes – 4 sets, 10-15 reps
- Overhead barbell presses – 4 sets, 8-12 reps
- Dumbbell side laterals – 4 sets, 12-15 reps
- Dumbbell laterals to the rear – 4 sets, 12-15 reps
- EZ bar skull crushers – 4 sets, 12-15 reps
- Bench dips – 4 sets, 8-12 reps
- Tricep push Downs – 2 sets, 15-20 reps
Tuesday / Legs and core (thighs, calves, abdominals)
- Barbell squats – 4 sets, 8-12 reps
- Leg presses – 4 sets, 8-12 reps
- Leg curls – 4 sets, 12-15 reps
- Standing Calf raise machine – 4 sets, 15-20 reps
- Single leg calf raises – 4 sets, 15-20 reps
- Seated calf raises – 4 sets, 15-20 reps
- Crunches – 4 sets, 20-25 reps
- Leg raises – 4 sets, 20-25 reps
- Seated knee ups – 4 sets, 20-25 reps
Wednesday / Pull muscles (back, traps, biceps)
- Wide grip chins – 5 sets, as many as you can
- Barbell rows – 4 sets, 8-12 reps
- One arm dumbbell rows – 4 sets, 8-12 reps
- Barbell shrugs – 5 sets, 8-12 reps
- Shoulder width grip upright rows with barbell – 4 sets, 8-12 reps
- Barbell curls – 4 sets, 8-12 reps
- Incline dumbbell curls – 4 sets, 8-13 reps
- Concentration curls – 4 sets, 8-12 reps
Second three day training course
Thursday / Push muscles (chest, triceps, shoulders)
- Dumbbell benches – 5 sets, 10-15 reps
- Incline barbell presses – 4 sets, 8-12 reps
- Cable crossovers – 4 sets, 15-20 reps
- Bar dips – 4 sets, 8-12 reps
- Overhead bar extensions with straight bar – 4 sets, 10-15 reps
- Dumbbell kickbacks – 4 sets, 15-20 reps
- Press behind the neck with barbell – 5 sets, 8-12 reps
- Dumbbell side laterals – 4 sets, 10-15 reps
- Dumbbell laterals to the rear – 4 sets, 10-15 reps
Friday / legs and core (thighs, calves, abdominals)
- Front squats with barbell – 5 sets, 8-12 reps
- Hack squats – 4 sets, 8-12 reps
- Good mornings – 4 sets, 15-20 reps
- Standing calf raise machine – 5 sets, 20-25 reps
- Donkey calf raises – 4 sets, 15-20 reps
- Single leg calf raises – 4 sets, 15-20 reps
- AB rollers – 4 sets, 20-25 reps
- Seated knee ups – 4 sets, 15-20 reps
- Planks – 4 sets, hold for as long as you can
Saturday / pull muscles (back, biceps, traps)
- T bar rows – 4 sets, 8-12 reps
- Lat pull Downs/front or back – 5 sets, 8-12 reps
- One arm dumbbell rows – 4 sets, 10-15 reps
- Reverse grip chins – 5 sets, 8-13 reps
- EZ bar curls – 4 sets, 8-12 reps
- Hammer curls – 4 sets, 8-12 reps
- Dumbbell shrugs – 4 sets, 10-15 reps
- Upright rows with dumbbells – 4 sets, 10-15 reps
Sunday, a day of rest and recuperation
On your day of rest and recuperation, you will need to make sure that you get an adequate amount of sleep, such as a minimum of 8 hours if not more, preferably 10 or even 12 hours.
This sleep that you get is an essential part of your training, because it is not while you are in the gym training when your muscles are doing their actual growing process, while you are training you are breaking the muscle fibers down so that when they are in their mending process is when they are doing their actual growing.
It is during the actual hours that you spend sleeping is when your muscles will be doing the majority of their growing, so it is necessary to get an adequate amount of sleep for your muscles to get the necessary time to do their repairing and growing.
During your awake hours you will want to avoid all training and exercise, and it is a good idea to avoid anything that exerts strenuous physical activities so that you can allow your muscles to get the needed recuperation in order to grow.
One of your assignments on Sunday is to take an overview of the training that you have engaged in and take note of specific exercises that you feel have benefited you greatly and any other aspects of the training such as how many reps you perform and if you had a training partner or not and what you have eaten that you have kept track of in your food journal.
- Specific exercises
- How many reps you perform
- A training partner
- Your food journal
When taking an overview of these different aspects, take note of the things that you feel have benefited you the most and try to incorporate them at a higher level during your next week.
If you feel that you could have been training harder than what you had the past week and you didn’t have a training partner, it might be a good idea to find someone that can easily accommodate the same schedule as you and has the same training goals in mind as you do.
Keep track of what specific exercises you did, such as in the training program if I have outlined bench presses incorporating a barbell, but you feel like you haven’t achieved great enough stimulation when doing them, try something different like inclined, decline benches or dumbbell benches.
The rep systems that I have outlined in the training program (above) you will want to keep record of how these rep systems may have benefited you or if you feel like you could have achieved better muscle stimulation using a lower or a higher rep range.
In order to achieve the best results possible, it will be necessary for you to keep a training log where you not only keep track of how much weight you use for each exercise, how many repetitions you use each set and how long you rest between each set.
But it will also be necessary to keep track of other things such as how each aspect of the training has delivered for your muscles and what you could do better next time to achieve better muscle stimulation.
Last but not least is keeping a food journal where you keep track of what you eat, how many calories, how many grams of carbohydrates, how many grams of fat and how many grams of protein that you consume each day so that you will know exactly how much food you are taking into your system.
Without actual knowledge of knowing how much you are consuming each day, it will be very difficult for you to know if you are taking in enough of the appropriate food in order to build a muscle.
If you click on this link here I have provided, it will take you to a calorie counter where you can get an idea of how many calories it is that you will need a day to maintain your body weight acording to your age, weight, and activity level.
Once you have determined precisely how many calories a day that you will need to maintain your body weight, then you will need to add on at least 300 calories per day to that number in order for you to consume enough calories in a day to build muscle.
The amount of calories that you consume ‘over what it takes to maintain your body weight’ will also depend on what your body type is.
If you have a body type that is considered a mesomorph you will need to take in approximately 300 calories over what it takes to maintain your body weight per day. A mesomorph is someone that has a naturally athletic body and muscle build.
If you have a body type that is considered an ectomorph, you are naturally skinny and small boned and will have more of a difficult time putting muscle on, so you will need to adjust your calorie consumption higher to make sure that you are consuming enough food to build muscle.
If you have a body type that is considered an endomorph, you are someone that is naturally big-boned and has a large body type, someone who has a tendency of putting body weight on easily and gaining fat easily.
If you fall into the category of an endomorph, you will need to watch your calorie consumption and make sure that you are not exceeding your daily recommended amount of calorie consumption to maintain your body weight by too much, because this may result in not only muscle gain, but also fat gain.
If you have read this far, then you definitely are on the right path to wanting to make the appropriate changes in your training routine and diet to achieve the muscle and strength goals that you have been working for, or you plan on working hard for.
Follow the training program outlined above and make sure that you make any needed changes to the program to fit your own personal needs and your own personal best interests.
It is never a good idea to continually follow the same training program and never make any changes to it. We as humans have a tendency to get bored with the same thing and need to have a change of pace, even if they are small.
It is the same way with our muscles, our muscles will have a tendency of growing bored with doing the same thing all the time and our muscles will require changing things up in our training routines and keeping them different to keep our muscles guessing as to what we will be throwing at them next.
Along with following a good training routine, to get the best possible results from your training, it can also be a good idea to have a supplementation program. To check out some good supplements, you can check out some products in a review post by clicking on this link.
I wish you the best of luck with your training and if you have any questions or concerns, please feel free to contact me below and I will be sure to get back to you as soon as possible.