Before starting any program here, consult with your physician.
3x/week
Beginner
Barbell weight training
Strength and core
Day | Exercise | Sets | Reps | Rest |
---|---|---|---|---|
A | Squat | 3 | 5–8 | 3' |
Bench Press | 3 | 5–8 | 3' | |
Chin-Up | 3 | 1–15 | 2' | |
B | Deadlift | 1 | 5 | 3' |
Overhead Press | 3 | 5–8 | 3' | |
Barbell Row | 3 | 5–8 | 2' | |
Note: The ' marker denotes time in minutes. |
Perform a workout day (A or B) three times a week on nonconsecutive days. For example, every Monday, Wednesday, and Fridays. Each week will alternate as workouts ABA and BAB.
Each workout is approximately 30–40 minutes long.
Apply progressive overload for 6–8 weeks, then take one week off to allow the body and central nervous system to recover.
You may add accessory exercises such as the stiff-legged deadlift, barbell curl, and barbell calf raise.
Following proper diet, rest, and sleep, while applying progressive overload, you will expect to see strength and muscle increases on a bulk, or preservation of muscle mass while shedding fat on a cut.
4x/week
Intermediate
Barbell weight training
Strength and hypertrophy
Day | Exercise | Sets | Reps | Rest |
---|---|---|---|---|
Mon | Front Squat | 3–4 | 5 | 3' |
Stiff-Legged Deadlift | 3–4 | 6–8 | 3' | |
Barbell Squat | 2–3 | 10–12 | 3' | |
Calf Raise | 3–4 | 6–8 | 3' | |
Tues | Bench Press | 3–4 | 6–8 | 3' |
Barbell Row | 3–4 | 6–8 | 3' | |
Lateral Raise | 2–3 | 10–12 | 2' | |
Chin-Up | 2–3 | 10–12 | 2' | |
Dip | 1–2 | 12–15 | 2' | |
Barbell Curl | 1–2 | 12–15 | 1.5' | |
Thurs | Deadlift | 1–2 | 5 | 3' |
Dumbbell Lunge | 3–4 | 8–12 | 3' | |
Calf Raise | 3–4 | 10–12 | 2' | |
Hack Squat | 2–3 | 10–12 | 2' | |
Fri | Overhead Press | 3–4 | 6–8 | 3' |
Pull-Up | 3–4 | 6–8 | 3' | |
Dumbbell Fly | 3–4 | 10–12 | 2' | |
Barbell Row | 3–4 | 10–12 | 2' | |
Close-Grip Bench Press | 1–2 | 12–15 | 1.5' | |
Hammer Curl | 1–2 | 12–15 | 1.5' | |
Note: The ' marker denotes time in minutes. |
Days focusing on only the upper or lower body are grouped together on consecutive days and there are four workouts per week. This routine is set to have Wednesdays and weekends off, however you can change to a Sunday/Monday/Wednesday/Thursday or Tuesday/Wednesday/Friday/Saturday format.
Each workout is approximately 60 minutes long.
Apply progressive overload for 6–8 weeks, then deload for 2 weeks at 80% and 90% of your heaviest weights. There are no rest weeks, unless needed.
5x/week
Intermediate
Barbell weight training
Strength and hypertrophy
Day | Exercise | Sets | Reps | Rest |
---|---|---|---|---|
Mon | Front Squat | 3 | 6 | 3' |
Dumbbell Lunge | 3 | 8–12 | 3' | |
Barbell Squat | 2–3 | 10–12 | 3' | |
Stiff-Legged Deadlift | 3 | 6–8 | 3' | |
Calf Raise | 3 | 10–12 | 1' | |
Wheel Rollout | 3 | Max | 1' | |
Tues | Bench Press (Heavy) | 3 | 6–8 | 3' |
Bench Press (Light) | 3 | 10–12 | 2' | |
Weighed Push-Up | 3 | 8–12 | 2' | |
Dumbbell Fly | 3 | 10–12 | 2' | |
Dumbbell Bench Press | 3 | 10–12 | 2' | |
Wed | Deadlift | 2 | 5 | 3' |
Weighed Pull-Up | 3 | 6–12 | 2' | |
Barbell Row | 3 | 10–12 | 2' | |
Cable Seated Row | 3 | 6–8 | 2' | |
Dumbbell Row | 3 | 10–12 | 2' | |
Fri | Overhead Press | 5 | 8–12 | 3' |
Face Pull | 3 | 10–12 | 2' | |
Dumbbell Shoulder Press | 3 | 10–12 | 2' | |
Dumbbell Lateral Raise | 3 | 10–12 | 2' | |
Dumbbell Front Raise | 3 | 10–12 | 2' | |
Dumbbell Shrugs | 3 | 10–12 | 1' | |
Sat | Bodyweight/ Weighed Chin-Up | 3 | 6–12 | 1' |
Bodyweight/ Weighed Dip | 3 | 6–8 | 1' | |
Barbell Bicep Curl | 4 | 6–8 | 1' | |
Barbell Tricep Extension | 4 | 8–12 | 1' | |
Hammer Curl | 3 | 8–12 | 1' | |
Close-Grip Bench Press | 3 | 10–12 | 1' | |
Dumbbell Bicep Curl | 3 | 8–12 | 1' | |
Tricep Pulldown | 3 | 8–12 | 1' | |
Note: The ' marker denotes time in minutes. |
Five workout days per week, with Thursdays and Sundays off. You could shift the days over to have Monday and Friday off, or Tuesday and Saturday off.
Each workout is approximately 50 minutes long.
Apply progressive overload for 8–12 weeks, then take one week off.
In Premium, there are three additional programs: Berg, Vanguard and Adonis.