Free Workout Programs
Below you will find a selection of workout programs for various levels of training experience. You can base your decision on how many days you wish to train per week, how much time you have available on a daily basis and what your goals are. The programs can be followed by both male and females the only difference will be the amount of resistance used.
Beginners weight training program: For those with less than 6 months of workout experience.
This program is ideal for those who are new to weight training as it provides 3 total body workouts per week and gets your body use to the various exercises. Concentrate on the technique of each exercise rather than adding too much weight. There is plenty of time to add weight once you have mastered all the basic exercises.
Click here for to view the beginners 3 day per week weight training program.
Intermediate weight training program: For those with more than 6 months workout experience.
The next program adds another level of intensity to your workout by adding super sets. Super sets are a great way of increasing the overall intensity of your workouts and taking your level of development to a whole new level.
Click here to view the intermediate 3 days per week super set training program.
Intermediate/advanced weight training program: For those with 6 months plus workout experience.
its time to take your workouts to a totally new level of intensity by spliting your routine into 4 workouts.
This routine will have you working: chest, back, shoulders, back and biceps on Monday and Thursday and Legs and abs on Tuesday and Friday.
It allows for one days rest in the middle of the week and two total days of recovery on the weekend. This is a great workout for those who need to spend more time on their legs, as it allows a more intense session of dedicated leg workouts.
Click here to view the Intermediate/advanced 4 day per week weight training routine