Free Body building Program to Pack On Muscle!
Below you'll find a free body building program you can use to structure your workouts around the basics of building lean muscle mass.
Unlike what you may read about in the muscle mags, you do not have to spend hours a day in the gym, seven days a week to get results.
In fact, this free body building program is going to give you results in the shortest amount possible. Any more than 2 to 3 hours a week spent on your workouts may be counter-productive.
The best results I've witnessed while in the personal training field come from 3-5 sessions a week with weights, less than an hour each session.
Most people like the Monday, Wednesday, Friday approach to their weight lifting routines.
The following free body building program is simple in it's approach, which is also why it's very effective.
If you want to skip the learner's curve and start doing the best muscle-building workout possible, check out the end of this page for info on advanced weight lifting programs.
Step 1. From the following muscle groups, pick two that you'll be working out on Day 1 of your weight lifting routines:
Chest
Back
Shoulders
Legs
Biceps
Triceps
Day 1 (Monday) of weight training _______ and ________
Day 2 (Wednesday) of weight training _________ and ________
Finally, day 3 will include the last two muscle groups.
Day 3 (Friday) _________ and ___________
There's your three day weight lifting routine.
Here's a sample week:
Monday: back & chest
Tuesday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & Sunday Off
Step 2. Depending on which muscle groups you're training, pick 2 exercises for each muscle group from among the following list.
Chest
Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Back
Dumbbell one arm row
Cable lat pulldowns to front
Seated back row on machine
Chin-ups (Pull-ups)
Shoulders
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Upright rows (also works traps)
Legs
Squats
Leg press
Leg curls
Leg extension
Calf-raises/presses
Biceps
Standing Alternate dumbbell curls
Standing Straight bar curls
Ez curl bar curls
Triceps
Lying Triceps extension
Close-grip bench press
Cable triceps pushdowns
Abdominals
Lying crunches
Leg raises
Crunches on incline bench
There is your basic outline of this free body building program. You only need to do 2-3 exercises per muscle group in your weight lifting routines.
Doing 2 exercises with intensity and focus is better than doing 3-4 with little or no intensity.
Monday: muscle groups ___________ & _____________
1st muscle group___________
1st exercise____________ x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)__________x 3 sets
2nd muscle group_________
1st exercise____________x 3 sets
2nd exercise____________x 3 sets
3rd exercise (if applicable)__________x 3 sets
Wednesday: muscle groups __________ & ___________
1st muscle group _________
1st exercise ________________x 3 sets
2nd exercise_______________x 3 sets
3rd exercise (if applicable)__________x 3 sets
2nd muscle group __________
1st exercise ______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)__________x 3 sets
Friday: muscle groups _____________ & ___________
1st muscle group _____
1st exercise ______________ x 3 sets
2nd exercise ______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets
2nd muscle group ___________
1st exercise _______________ x 3 sets
2nd exercise _______________ x 3 sets
3rd exercise (if applicable)____________x 3 sets
You do not need more than 3 weight training workouts per week if you combine 2 muscle groups in each workout (biceps & triceps).
Again, this free body building program is pretty basic.
If you're an advanced lifter, you could skip this free body building program and focus on programs that skip the beginners learning curve and have you packing on muscle and weight in record time!
Skip the free body building program! Click here for step-by-step muscle building routines and weight lifting programs that focus on building lean muscle while shedding fat
