Weightlifting Routines

Note: any 4x/week split routine may be turned into a 3x/week rotating split. For example, you can change a Mon/Tues/Thurs/Fri split to a Mon/Wed/Fri/next Monday.

If you are on a calorie deficit, low volume and/or low frequency is recommended.

These routines do not list warmup sets. Read my explanation of warming up here.

There are several books that are very useful to beginner and intermediate weightlifters. I suggest you strongly consider buying one or more of the following books.

If you intend to do Rippetoe's program, you will be well served by buying the Starting Strength (2nd edition) book. In fact, even if you do not do Rippetoe's program, you will benefit from the through instructions on how to squat and deadlift. If you are interested in programs such as the Bill Starr 5x5, I suggest Practical Programming for Strength Training.

For a serious, no-fluff, lifting guide geared towards women, I suggest The New Rules of Lifting for Women.

For help with exercise technique, see Bodybuilding.com's Exercise Guide.

For help with squats, bench press and deadlifts, see my exercise demonstration page for links.