| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 2-5 minutes | Warmup |
| Deadlift | 5 | 10, 8, 6, 8, 10 | Pyramid intensity |
| Pull-Ups | 3 | 10 | Failure on last set |
| Lat Pull Downs | 3 | 10 | |
| One Arm Seated Cable Rows | 3 | 12 | |
| Face Pulls | 3 | 12 | |
| Bent Over Rows | 3 | 10 | |
| Shoulder Superset | 3 | 12 | Failure |
| Hammer Curls | 3 | 12 | |
| Barbell Curls | 3 | 12 | |
| Back Hyperextension | 4 | 12 | |
| Planks | 3 | 60 seconds | |
| Leg Raises | 3 | 15 | |
| Sit Ups | 3 | 25 | |
| Bike | 1 | 20-30 minutes |
Strength Training
Strength training workout routines
Intermediate Routines
Version 1
The following regimen can be used for any 5 day/week workout schedule. I typically workout Monday-Friday, where each lift is executed once Monday-Thursday, and any targeted muscle group is performed again on Friday.
Back & Biceps
Chest & Triceps
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 4 | 10, 8, 5, 3 | Pyramid intensity |
| Incline Press | 4 | 12 | |
| Flys | 4 | 12 | |
| Dips | 3 | Failure | |
| Tricep Pushdowns | 4 | 12 | |
| Dumbbell Press | 4 | 12 | |
| Ab Roller | 3 | 10 | |
| Sitting Twists | 3 | 30 | |
| Wipers | 3 | 12 | |
| Run | 1 | 6 miles |
Legs
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 10 minutes | Warmup |
| Back Squat | 5 | 10, 8, 6, 8, 10 | Pyramid intensity |
| Lunges | 3 | 12 | |
| Good Mornings | 3 | 12 | |
| Kettelbell Deadlift | 3 | 12 | |
| Mixed Cable | 3 | 12 | Leg Curl, Side Step, Knee Raise |
| Back Hyperextension | 3 | 12 | Hold for 3 seconds at full extension |
| Calf Raises | 3 | 12 | |
| One Leg Balance | 3 | 45 seconds | On Incline |
| Glute Bridges | 3 | 10 | |
| Rowerg | 1 | 5 minutes |
Shoulders & Traps
| Lift | Sets | Reps | Comments |
|---|---|---|---|
| Rowerg | 1.0 | 10 minutes | Warmup |
| Military Press | 4.0 | 12, 8, 5, 3 | Failure On Last Set |
| Lateral Raises | 3.0 | 12 | |
| Rear Delt Flys | 3.0 | 12 | |
| Front Raises | 3.0 | 10 | |
| Dumbell Superset | |||
| Barbell Shrugs | 3.0 | 10 | |
| One Arm Dumbbell Snatch | 3.0 | 10 | |
| Upright Rows | 3.0 | 10 | |
| Kettlebell Swing | 3.0 | 10 | |
| Farmers Carry | 3.0 | Failure | |
| Scissor Kicks | 3.0 | 30 seconds | |
| L-sit | 3.0 | Failure | |
| Toe Taps | 3.0 | 20 |
Version 2
It’s great that you’re looking to switch up your weightlifting routine. Here’s a 5-day lifting routine that you can follow using the equipment you have in your home gym. This routine focuses on different muscle groups each day to provide variety and promote balanced muscle development.
Day 1: Chest and Triceps
- Bench Press
- Incline Dumbbell Press
- Dumbbell Flyes
- Dips
- Tricep Pushdowns
- Push-Ups (bodyweight or with added weight if needed)
- Ab Roller or Planks for core work
- Cardio: Consider running or rowing for cardio.
Day 2: Back and Biceps
- Pull-Ups
- Bent-over Rows (with the barbell or dumbbells)
- Lat Pulldowns
- Seated Cable Rows
- Barbell or Dumbbell Bicep Curls
- Hammer Curls
- Back Extensions
- Cardio: Rowing or running can be good options.
Day 3: Legs
- Squats
- Romanian Deadlifts
- Lunges
- Leg Press
- Leg Extensions
- Calf Raises
- Planks for core work
- Cardio: Rowing or running.
Day 4: Shoulders and Abs
- Overhead Press
- Side Lateral Raises
- Front Raises
- Upright Rows
- Face Pulls
- Hanging Leg Raises
- Russian Twists
- Cardio: Running or rowing.
Day 5: Hercules/Full Body
Using a barbell, perform the following exercises with 10 reps each, resting for 2 minutes between sets. Complete at least 3 rounds.
- Reverse curl
- Overhead press
- Overhead tricep extension
- Barbell squat
- Bent-over row
- Lunges (hold center of barbell with one hand)
- Landmine twists