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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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