Free Weight Training Program for Building Strength

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Description:

The Free Weight Training Program for Building Strength is one of the best free bodybuilding routines on the internet. This weight training program specifically targets all of your most important muscle groups including your legs, back, and core muscles.

These muscle groups are especially important for strength training because these muscles form the frame of your entire body. With strong core muscles your body is able to build stronger muscles like biceps, triceps, and shoulders. This weight training program is intended for those who have previous experience with strength training.

Routine Summary:

Training Level: Intermediate / Advanced
Main Goal: Build Strength and Power
Days Per Week: 4-Day Split

Workout Notes:

  • Before starting the workout warmup for 5 minutes and stretch for 10.
  • Short rest periods of 1 minute or less between sets.
  • For best results supplement Protein and Creatine.


Monday - Legs, Back, Biceps, & Abs
Legs
ExerciseSets Reps
Front Squat 5 5
Leg Extensions 3 8
Standing Calf Raises (Weighted) 3 15
Back
Exercise Sets Reps
Barbell Deadlift3 8-10
Chin Up Weighted 3 6-8
Inverted Row 3 10
Biceps
Exercise Sets Reps
Standing Barbell Curl3 8-10
EZ Bar Preacher Curl 3 8
Standing Dumbbell Hammer Curl 3 10
Abdominal
Exercise Sets Reps
Pendulum - Lower & Obliques3 12-15
Russian Twist Obliques 3 10


Tuesday - Chest, Shoulders, Triceps
Chest
ExerciseSets Reps
Flat Bench Press 4 5
Incline Bench Press 3 6-8
Clap Push Up 3 10
Shoulders
Exercise Sets Reps
Seated Barbell Press3 8-10
Rear Delt Barbell Row To Neck 3 6
Seated Arnold Press 3 10
Triceps
Exercise Sets Reps
Skull Crushers3 8-10
Reverse Grip Tricep Push-Down (Straight Bar) 3 6
Tricep Dips (Weighted) 3 10


Wednesday: Rest Day


Thursday - Legs, Back, Biceps, & Abs
Legs
ExerciseSets Reps
Front Squat 5 5
Weighted Step-Up's 3 10
Standing Calf Raises (Weighted) 3 15
Back
Exercise Sets Reps
Barbell Deadlift3 8-10
Chin Up Weighted 3 6-8
Seated Row (Supinated Grip) 3 10
Biceps
Exercise Sets Reps
EZ Bar Preacher Curl 3 8
Standing Dumbbell Curl 3 10
Standing Dumbbell Hammer Curl 3 10
Abdominal
Exercise Sets Reps
Pendulum - Lower & Obliques3 12-15
Russian Twist Obliques 3 10


Friday - Chest, Shoulders, Triceps
Chest
ExerciseSets Reps
Flat Bench Press 4 5
Incline Bench Press 3 6-8
Clap Push Up 3 10
Shoulders
Exercise Sets Reps
Seated Barbell Press3 8-10
Rear Delt Barbell Row To Neck 3 6
Seated Arnold Press 3 10
Triceps
Exercise Sets Reps
Skull Crushers3 8-10
Reverse Grip Tricep Push-Down (Straight Bar) 3 6
Tricep Dips (Weighted) 3 10


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