Free Weight Training Program for Building Strength
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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 | ||
| Exercise | Sets | Reps |
| Front Squat | 5 | 5 |
| Leg Extensions | 3 | 8 |
| Standing Calf Raises (Weighted) | 3 | 15 |
| Back | ||
| Exercise | Sets | Reps |
| Barbell Deadlift | 3 | 8-10 |
| Chin Up Weighted | 3 | 6-8 |
| Inverted Row | 3 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| EZ Bar Preacher Curl | 3 | 8 |
| Standing Dumbbell Hammer Curl | 3 | 10 |
| Abdominal | ||
| Exercise | Sets | Reps |
| Pendulum - Lower & Obliques | 3 | 12-15 |
| Russian Twist Obliques | 3 | 10 |
| Tuesday - Chest, Shoulders, Triceps | ||
| Chest | ||
| Exercise | Sets | Reps |
| Flat Bench Press | 4 | 5 |
| Incline Bench Press | 3 | 6-8 |
| Clap Push Up | 3 | 10 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Barbell Press | 3 | 8-10 |
| Rear Delt Barbell Row To Neck | 3 | 6 |
| Seated Arnold Press | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skull Crushers | 3 | 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 | ||
| Exercise | Sets | Reps |
| Front Squat | 5 | 5 |
| Weighted Step-Up's | 3 | 10 |
| Standing Calf Raises (Weighted) | 3 | 15 |
| Back | ||
| Exercise | Sets | Reps |
| Barbell Deadlift | 3 | 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 & Obliques | 3 | 12-15 |
| Russian Twist Obliques | 3 | 10 |
| Friday - Chest, Shoulders, Triceps | ||
| Chest | ||
| Exercise | Sets | Reps |
| Flat Bench Press | 4 | 5 |
| Incline Bench Press | 3 | 6-8 |
| Clap Push Up | 3 | 10 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Barbell Press | 3 | 8-10 |
| Rear Delt Barbell Row To Neck | 3 | 6 |
| Seated Arnold Press | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Skull Crushers | 3 | 8-10 |
| Reverse Grip Tricep Push-Down (Straight Bar) | 3 | 6 |
| Tricep Dips (Weighted) | 3 | 10 |
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