Workout Routines - Weight Training/Lifting Free Exercise Workouts Plans

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Weight Training/Weight Lifting Workouts and Routines

Choosing a Weight Training/Lifting Workout routine session depends on your individual goal. Check these sample 3-day, 4-day and 5-day workouts plans with exercises, reps, sets and get going with the best plan.

Planning a Weight Training Workout depends on how many days you want to work, how often and your rest and recuperation days.

For the convenience we will divide our Body into 7 parts.

Back
Shoulders
Chest
Arms {biceps, Triceps}

Legs
Forearms
Abdominals

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Sample Weight Training Workouts.

3-Day Weight Training Routine { Basic Level Training }
4-Day Weight Training Routine { Basic Level Training }
5-Day Weight Training Routine { Basic Level Training }

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# 3-Day Weight Training Routine { Basic Level Training}

This plan is perfect for Beginners and those with busy Lifestyles. The workout is done on Mondays, Wednesdays and Fridays.

Day 1. Chest, Shoulders, Abs and Forearms
Day 2. Rest
Day 3. Back and Triceps, Abs
Day 4. Rest
Day 5. Legs, Biceps, Abs, Forearms
Day 6. Rest
Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 2

Wednesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
Bent-over Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 3

Friday

Legs

Squats , 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Rest Days - Tuesday, Thursday, Saturday and Sunday.

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

# 4-Day Weight Training Routine { Basic Level Training }

This plan is perfect for Beginners and involves the whole body. The workout is done on Monday, Tuesday, Thursday and Friday.

Day 1. Chest, Shoulders and Abs
Day 2. Back
Day 3. Rest
Day 4. Legs and Abs
Day 5. Arms
Day 6. Rest
Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 2

Tuesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 3

Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 4

Friday

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Rest Days - Wednesday, Saturday and Sunday.

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

# 5-Day Weight Training Routine { Basic Level Training }

Really busy? cannot give more than 40 minutes a day? The you can perform each body part once per week mon-fri with rest on Saturday and Sunday.

Day 1. Chest & Abs
Day 2. Shoulders & Forearms
Day 3. Back & Abs
Day 4. Legs
Day 5. Arms, Abs & Forearms
Day 6. Rest
Day 7. Rest

Workout # 1
Perform 1 - 2 sets of Warm-up exercise before every first set using 40-50% of max weight.

Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

Workout # 2

Tuesday

Shoulders

Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure

Workout # 3

Wednesday

Back

Chin-ups, 3 sets to failure
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

Workout # 4

Thursday

Legs

Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.

Workout # 5

Biceps

Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure

Triceps

Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure

Forearms

Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Curls, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

You can add/change other Exercises to add variation and avoid overtraining and boring workouts. For more Exercises that can be used as substitutes check the Exercise Database.

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