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Basic Strength Workout: One Lift a Day Program

The basic strength workout is suitable for everyone – from beginners to die hard veterans and will produce major gains in size and strength, provided you stay on the program and be consistent with it.

Don’t be put off by the seemingly lack of work with a one lift a day routine. If you are really working hard and putting forth maximum effort – this program will work. Many want to change a routine constantly thinking the perfect one is just around the corner. That is a recipe for disaster.

Find a routine that focuses on working the major muscle groups hard, stay with it and be consistent and you’ll see results.

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success.

Day One:
Bench Press or Dips

Day Two:
Squats

Day Three:
Overhead Press

Day Four:
Deadlifts

Day Five:
Pulldowns or Chins

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. The best way to structure this is to lift Monday through Friday and take the weekend off. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Beginners Strength Workout

This is a nice little workout for beginners that will build size and strength rather quickly, provided the newbie stays consistent and doesn’t skip workouts.

You could even do this program if you’re an intermediate or an advanced lifter, because the principles of hard work, maximum intensity and major compound exercises working major muscle groups are all here.

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success.

Day One:
Squat
Bench Press or Dips
Chins

Day Two:
Deadlifts
Overhead Press
Rows

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. You can also throw in ab work on both days if you so chose. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Powerlifting 3 x 3 Program

The 3 x 3 program is a simple, but solid routine that many of the powerlifting greats of all-time have used in their training.

In essence the 3 x 3 is exactly what it says: work the three powerlifts three days a week. Most would add ab work in as well, but the main emphasis was on the squat, deadlift and bench press.

The squat, along with the deadlift, are the two most muscle producing, power enhancing exercises in existence. Work them hard and results will follow. As long as you don’t overtrain, it’s practically guaranteed.

The following program is a basic powerlifting routine that will build a solid foundation to your training, no matter if your a newbie or a seasoned vet. This routine, worked hard and intense, will make a world of difference with your gains. As long as you persist and persevere.

Squats
Bench Press
Deadlifts
Ab Work

Notes: Train consistently three days a week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Beginners 5 x 5 Workout

This routine is for individuals new to the lifting game or veterans who have never done a 5 x 5 scheme.

The 5 x 5 protocol has been around for ages and was a prime method of lifting for the old time bodybuilders and powerlifters. The 5 x 5 is exactly what it sounds like – five sets of five reps on each exercise.

Many of the all-time greats like Reg Park, Steve Reeves, John Grimek and Bill Pearl used a 5 x 5 system at one time in their careers. It has stood the test of time because it works, provided of course that you work to.

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success. The 5 x 5 builds that kind of strength.

Power Cleans
Overhead Press
Bench Press or Dips
Squats or Deadlifts

Notes: Train 2-3 days per week and add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Bodyweight Bonanza

Bodyweight exercises have been around forever, most recently they’ve come back in vogue thanks to the efforts of Matt Furey and now Brooks Kubik, who recently gave up weight training for good. Say it isn’t so Brooks?

Bodyweight training or Combat Conditioning as Furey calls it, is an excellent change of pace from the weights. And while I still believe weight training is the best way to build size, strength and good health – bodyweight exercises are a close second.

They do work, trust me on that. Bodyweight exercises build stamina, speed, quickness, agility, strength and some gains in size as well. Bodyweight exercises are also great for fat burning. You will be puffing like never before and your cardiovascular conditioning will improve tremendously.

Every strength trainer should include bodyweight training in with their weight program. A good way is to lift two days a week and add the bodyweight exercises 1-2 times per week. That way you get it all – strength, size, endurance and great health. Make it a point to incorporate bodyweight training into your schedule.

Hindu Squats
Pushups
Burpees
Dips
Chinups
Ab Work

Notes: Train consistently, preferably 1-2 days with bodyweight exercises and two days a week on the weights. Use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, or a circuit where you do as many as you can for a certain amount of time, say ten minutes, going from one exercise to the next until the time limit is reached. Do them any way you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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