Weight Lifting Workouts

The weight lifting workouts listed on this page have been designed for beginner to intermediate weight lifters and bodybuilders who need a simple yet effective bodybuilding workout routine to help them gain some quick muscle mass naturally. While the workouts that you see on the fitness shows on t. v. and the workouts in the bodybuilding magazines seem intriguing at first glance, most of them are really not appropriate for everyday "normal" (non steroid using) people who just want to build some muscle mass while stripping of body fat at the same time.

Based on the number of emails and calls I've been receiving lately about custom designed weight lifting workouts, I thought it might be a good idea to list a few simple workouts here that are geared towards spending less time in the gym and building more muscle mass! If you've been looking for a few decent free weights workouts to get you moving towards your goals, check them out - I pulled them from my personal training archive!

After you've worked your way through these basic weight lifting workouts ( and only if your bodybuilding nutrition plan is all ironed out!), you should notice a nice increase in muscle mass and muscular strength. While the workouts are really nothing too fancy, sometimes the best results come from the most pared-down and simplified workouts - after all when it comes to building muscle mass the only thing that really matters (at least with your weight training) is moving heavy weights through space over time - that's it!

If you've already performed all of the free weight lifting workouts on this page and you want to continue your weight training ( and muscle building - or fat burning), either think about investing a few bucks in my muscle building system: The Muscle Mass Advantage (which comes with 36 weeks of killer workouts!) or hire me to either design custom weight lifting workouts tailored to your specific goals or hire me to train you for a few months...either way I guarantee you'll be happy with the amount of muscle I'll be able to help you gain!

Before you jump in a try to go all out in an effort to impress somebody, please realize that the key to effective weight lifting workouts that actually stimulate muscle growth is to perform a full warm-up prior to loading up the bar. I like to teach people to warm up in a manner that does not prematurely fatigue their muscles so that they can really focus on pounding out some heavy growth stimulating work sets!

Each of the workouts listed below list what I believe to be an adequate (yet not excessive) amount of warm up sets. Basically it's the warm up structure that I implement with all of my personal weight lifting workouts. That said, You know your body much better than I do, so if you think you need to adjust the number of warm up sets or reps - go ahead and do it! Nothings "set in stone" you just need to be able to move into the muscle building workout sets with properly warmed up muscles.

On to the weight lifting workouts...

Weight Lifting Workouts For Beginners

Chest And Back Weight Lifting Workout For Beginners

Here's the same weight lifting workout listed in the table above but in a simpler format incase you want to copy and paste it into another program and print it out.

Chest Warm-Up:
Bench Press: 1 x 15, 1 x 12, 1 x 10
Chest Work Sets: (rest interval 2 minutes)
Bench Press: 3 sets x 10 - 12 reps

Back Warm-Up:
Barbell Rows: 1 x 15, 1 x 12, 1 x 10
Back Work Sets: (rest interval 2 minutes)
Barbell Rows: 2 sets x 10 - 12 reps

Leg Weight Lifting Workout For Beginners

The same weight lifting workout listed in the table above but in a simpler format.

Quad Warm-Up:
Squat: 1 x 15, 1 x 12, 1 x 10
Quad Work Sets: (rest interval 2 minutes)
Squat: 3 sets x 10 -12 reps

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 15, 1 x 12, 1 x 10
Hamstring Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 2 sets x 10 - 12 reps

Biceps And Triceps Weight Lifting Workout For Beginners

Biceps Warm-Up:
Straight Bar Curl: 1 x 15, 1 x 12, 1 x 10
Biceps Work Sets: (rest interval 2 minutes)
Straight Bar Curl: 3 sets x 10 - 12 reps

Triceps Warm-Up:
Skull Crushers: 1 x 15, 1 x 12, 1 x 10
Triceps Work Sets: (rest interval 2 minutes)
Skull Crushers: 2 sets x 10 - 12 reps

Nothing very fancy about these simple 3 day a week weight lifting workouts at all, but they'll definitely help you increase your muscular strength and pack on muscle mass for good measure. Give these workouts a shot if you're just getting started with weight lifting and you should get a decent introduction to training for muscle growth.

Make sure to perform each of these workouts on separate days (I'd recommend adding a day of rest or even cardio in between workouts for at least a few weeks) in order to allow your body to recover from the stress that you're placing on it by jumping into a weight training program.

After you've performed these workouts for a few weeks back to back (no longer than a month for sure!) it's time for you to place some more overload on your muscles by switching up the order and priority levels of each of the exercises within the workouts. Work your way through each of these weight lifting workouts for a 2 week period and then move on to the more advanced intermediate level weight lifting workouts listed below.

Modified Beginner Weight Lifting Workouts

Modified Beginner Back And Chest Weight Lifting Workout

Back Warm-Up:
Barbell Rows: 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 3
Back Work Sets: (rest interval 2 minutes)
Barbell Rows: 3 sets x 6 - 8 reps

Chest Warm-Up:
Bench Press: 1 x 15, 1 x 12, 1 x 10
Chest Work Sets: (rest interval 2 minutes)
Bench Press: 2 sets x 10 - 12 reps

Modified Beginner Weight lifting Workout For Your Legs

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 15, 1 x 12, 1 x 10
Hamstring Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 3 sets x 10 - 12 reps

Quad Warm-Up:
Squat: 1 x 15, 1 x 12, 1 x 10
Quad Work Sets: (rest interval 2 minutes)
Squat: 2 sets x 10 - 12 reps

Modified Beginner Biceps And Triceps Weight Lifting Workout

Triceps Warm-Up:
Skull Crushers: 1 x 15, 1 x 12, 1 x 10
Triceps Work Sets: (rest interval 2 minutes)
Skull Crushers: 3 sets x 10 - 12 reps

Biceps Warm-Up:
Straight Bar Curl: 1 x 15, 1 x 12, 1 x 10
Biceps Work Sets: (rest interval 2 minutes)
Straight Bar Curl: 2 sets x 10 - 12 reps

Weight Lifting Workouts For Intermediate Trainers

 While the jump from the 10 -12 repetition bracket to the 6 - 8 rep bracket might not seem like much, it actually moves you into a hypertrophy / strength training focused workout so you should continue to gain strength and muscle mass while following the intermediate weight lifting workouts listed below.

Intermediate Chest And Back Weight Lifting Workout 

Chest Warm-Up:
Bench Press: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Chest Work Sets: (rest interval 2 minutes)
Bench Press: 3 sets x 6 - 8 reps

Back Warm-Up:
Barbell Rows: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Back Work Sets: (rest interval 2 minutes)
Barbell Rows: 2 sets x 6 - 8 reps

Intermediate Weight Lifting Workout For Your Legs

Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Quad Work Sets: (rest interval 2 minutes)
Squat: 3 sets x 6 - 8 reps

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Hamstring Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 2 sets x 6 - 8 reps

Intermediate Biceps And Triceps Weight Lifting Workout

Biceps Warm-Up:
Straight Bar Curl: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Biceps Work Sets: (rest interval 2 minutes)
Straight Bar Curl: 3 sets x 6 - 8 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Triceps Work Sets: (rest interval 2 minutes)
Skull Crushers: 2 sets x 6 - 8 reps

Again, I would recommend not following these workouts for any longer than 4 weeks maximum. 2 Weeks back to back is probably ideal. After you've gone through all of the intermediate workouts outlined above, switch things up a bit by changing up the priority level of the muscle building exercises with the modified intermediate workouts listed below.

Modified Weight Lifting Workouts
For Intermediate Trainers

Modified Intermediate Back And Chest Weight Lifting Workout

Back Warm-Up:
Barbell Rows: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Back Work Sets: (rest interval 2 minutes)
Barbell Rows: 3 sets x 6 - 8 reps

Chest Warm-Up:
Bench Press: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Chest Work Sets: (rest interval 2 minutes)
Bench Press: 2 sets x 6 - 8 reps

Modified Intermediate Weight lifting Workout For Your Legs

Hamstring Warm-Up:
Straight Leg Deadlift: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Hamstring Work Sets: (rest interval 2 minutes)
Straight Leg Deadlift: 3 sets x 6 - 8 reps

Quad Warm-Up:
Squat: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Quad Work Sets: (rest interval 2 minutes)
Squat: 2 sets x 6 - 8 reps

Modified Intermediate Biceps And Triceps Weight Lifting Workout

Biceps Warm-Up:
Straight Bar Curl: 1 x 10, 1 x 8, 1 x 6, 1 x 3
Biceps Work Sets: (rest interval 2 minutes)
Straight Bar Curl: 2 sets x 6 - 8 reps

If you're looking for a few good weight lifting workouts to help you gain muscle mass and increase your strength levels at the same time give the workouts listed on this page some consideration. While they're certainly nothing fancy, they're very effective at producing results!

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