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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.

Absolute Beginner

  • Skill level - new to lifting.

Full Body 

Upper/Lower

Dumbbells Only

Rippetoe's Starting Strength

 

Novice Trainer

  • skill level - minimum 3 months weightlifting.

Fullbody Split

Full Body Routine Template  

Bill Starr's 5x5 (linear)

Intermediate 4 day splits

Intermediate to Advanced

  • skill level - 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

  • skill level - minimum 6 months weightlifting and interested in powerlifting (lifting for strength).

T-nation article - The Periodization Bible Part I

T-nation article - The Periodization Bible Part II

Strength Online Archives 

 





 



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