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

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

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
Kettlebell 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 Notes
Rowerg 1 10 minutes Warmup
Military Press 4 12, 8, 5, 3 Failure on last set
Lateral Raises 3 12
Rear Delt Flys 3 12
Front Raises 3 10
Dumbbell Superset — —
Barbell Shrugs 3 10
One Arm Dumbbell Snatch 3 10
Upright Rows 3 10
Kettlebell Swing 3 10
Farmers Carry 3 Failure
Scissor Kicks 3 30 seconds
L-sit 3 Failure
Toe Taps 3 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

  1. Bench Press
  2. Incline Dumbbell Press
  3. Dumbbell Flyes
  4. Dips
  5. Tricep Pushdowns
  6. Push-Ups (bodyweight or with added weight if needed)
  7. Ab Roller or Planks for core work
  8. Cardio: Consider running or rowing for cardio.

Day 2: Back and Biceps

  1. Pull-Ups
  2. Bent-over Rows (with the barbell or dumbbells)
  3. Lat Pulldowns
  4. Seated Cable Rows
  5. Barbell or Dumbbell Bicep Curls
  6. Hammer Curls
  7. Back Extensions
  8. Cardio: Rowing or running can be good options.

Day 3: Legs

  1. Squats
  2. Romanian Deadlifts
  3. Lunges
  4. Leg Press
  5. Leg Extensions
  6. Calf Raises
  7. Planks for core work
  8. Cardio: Rowing or running.

Day 4: Shoulders and Abs

  1. Overhead Press
  2. Side Lateral Raises
  3. Front Raises
  4. Upright Rows
  5. Face Pulls
  6. Hanging Leg Raises
  7. Russian Twists
  8. 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.

  1. Reverse curl
  2. Overhead press
  3. Overhead tricep extension
  4. Barbell squat
  5. Bent-over row
  6. Lunges (hold center of barbell with one hand)
  7. Landmine twists

Version 3

A 5-day strength-biased split aimed at building strength and a balanced physique without bodybuilder-style hypertrophy volume. Main lifts sit in the 4-6 rep range with longer rest (3-5 minutes); accessories stay in the 8-12 range. The posterior chain gets two dedicated days, and every session starts with a short core/anti-rotation primer so the trunk is engaged before heavy compounds — and so core work doesn’t get skipped at the end when you’re cooked. Rotate the order Mon-Fri however fits your week.

Day 1: Lower — Squat Focus

Lift Sets Reps Notes
Rowerg 1 5 minutes Warmup
Dead Bug 3 10/side Core primer; lower back stays flat to the floor
Pallof Press 3 10/side Anti-rotation; 2 sec hold at full extension
Back Squat 5 5 Heavy; 3-5 min rest between sets
Bulgarian Split Squat 3 8/leg Hold DBs at sides
Goblet Squat 3 10 Slow 3-sec descent
Hanging Leg Raise 3 10 No swinging
Calf Raises 4 12 1 sec pause at top

Day 2: Upper — Push

Lift Sets Reps Notes
Rowerg 1 5 minutes Warmup
Hollow Hold 3 30 seconds Core primer
Pallof Press 3 10/side Anti-rotation
Bench Press 5 5 Heavy; 3-5 min rest
Military Press 4 6 Strict — no leg drive
Incline Dumbbell Press 3 8-10 Upper chest
Dips 3 AMRAP Add weight if >12 unweighted
Lateral Raises 3 12-15 Slight forward lean
Tricep Pushdowns 3 12 Rope, split at bottom

Day 3: Lower — Hinge Focus (Posterior Chain Priority)

Lift Sets Reps Notes
Rowerg 1 5 minutes Warmup
Bird Dog 3 10/side Slow tempo; brace
Plank 3 45 seconds Brace hard, ribs down
Deadlift 5 3-5 Heavy; 3-5 min rest. Reset every rep
Romanian Deadlift 3 8 Hamstrings; stop 1 inch above lockout
Hip Thrust 3 10 1 sec pause at top, squeeze glutes
Back Hyperextension 4 12 Hold 3 sec at full extension
Good Mornings 3 10 Lighter load; perfect form
Farmers Carry 3 40 yards Heavy DBs or KBs

Day 4: Upper — Pull

Lift Sets Reps Notes
Rowerg 1 5 minutes Warmup
Dead Bug 3 10/side Core primer
Pallof Press 3 10/side Anti-rotation
Pull-Ups 5 5 Add weight if >8 bodyweight
Bent-Over Row 4 6 Strict barbell row
Lat Pull Downs 3 10 Squeeze at bottom
One Arm Cable Row 3 10/side Focus on scapular retraction
Face Pulls 3 15 Rear delts + upper back
Barbell Curls 3 10
Hammer Curls 3 10

Day 5: Full Body / Weak-Point

Lift Sets Reps Notes
Rowerg 1 10 minutes Warmup
Ab Roller 3 8 Slow eccentric, knees if needed
Side Plank 3 30 sec/side Hips stacked
Hanging Leg Raise 3 10
Goblet Squat 4 8 Front-loaded; chest tall
Push Press 4 6 Leg drive ok here
Bent-Over Row 4 8
Romanian Deadlift 3 10 Lighter; hamstring stretch focus
Lunges 3 10/leg Walking, DBs at sides
Kettlebell Swing 3 15 Finisher; hinge-driven, not squat