Weightlifting Routines

Note- any 4x/week split may be turned into a 3x/week rotating split
- eg. change Mon/Tues/Thurs/Fri to
Mon/Wed/Fri/next Monday

If you are on a calorie deficit, low volume and/or low frequency is recommended. I strongly suggest reading the set/rep "bible".

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

I've added several books to the HotNFit.com Amazon Marketplace that I feel are very useful to beginner and intermediate weightlifters. I suggest you strongly consider buying one or more of these books. If you intend to do Rippetoe's program, you will be well served by buying the Starting Strength book. If you are interested in programs such as the Bill Starr 5x5, Rippetoe and Kilgore's Practical Programming for Strength Training book will be of great help. If you want a complete guide to a 12 week total-body makeover, I highly suggest getting the Body For Life book.

Absolute Beginner

• new to lifting

Full Body 

Upper/Lower

Dumbbells Only

Rippetoe's Starting Strength

Novice Trainer

• minimum 3 months weightlifting.

Fullbody Split

Full Body Routine Template  

Bill Starr's 5x5 (linear)

Intermediate 4 day splits

Intermediate to Advanced

• minimum 6 months weightlifting.

Upper/Lower Split 3x / week low volume 

Upper/Lower Split - Freeweights 4x / week moderate volume 

Fullbody Split 3x/week low volume

Waterbury's 10x3 for fat loss

Bill Starr - Glenn Pendlay 5x5 - to use after the Bill Starr 5x5

Powerlifting Routines/Info

T-nation article - The Periodization Bible Part I

T-nation article - The Periodization Bible Part II

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