Strength Building Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings
Strength Building Workout Plan

Strength Building Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Strength Building Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Strength Building Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Triceps / Beginner
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Pick a weight that is extremely difficult to get the designated rep amount. This is key. These low rep numbers are good for the mental psyche because knowing that you only have to put 3-6 reps each set will get you motivated and ready to knock out the sets. But you must use very heavy weight and choose a weight where you cannot get a single rep more than the designated reps for that set. Do this and you're strength will grow in leaps and bounds.

Get some music playing and get focused. Look to improve each workout and increase your weight as much as possible.

Beginners: Reduce sets and increase rest time.
Advanced: Increase sets (especially for the heavy compound movements) and decrease rest time slightly.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body. A strength building workout is one that helps you pack on... more

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body.

A strength building workout is one that helps you pack on new muscle, tone up the muscle you already have or a combination of both. A partnership with a healthy diet, and the right strength building workout program, there is no reason you cannot build a rock solid physique. It will take hard work and determination, and it will by no means be easy, but if you follow these steps and this Strength Building Workout Plan, you can definitely have that body you have always wanted.

1. Higher Weights/Lower Reps

One of the keys to increasing strength is to use a power building workout. This focuses on doing sets of 3-6 reps with heavier weight. Doing this will tear your muscles, and allow your body to rebuild them bigger and stronger than they were before. Rest periods will increase to around 2 minutes to allow for recovery and give you the strength to put up very heavy weight. This means that you will have to get mentally focused and push yourself to get the weight up. Look to improve each and every workout. The more intense the workout, the better the results.

2. Chest, Shoulders & Legs

When focusing on increasing your strength, focus on your bigger muscles. Not only will focusing on these areas add additional strength and size, but they will also make you appear bigger. Seeing results is the best motivator, and as you see an increase in the weights you are lifting and the results in the mirror each day, it will only serve to continue to push you harder to your end goals. The goal of this plan is strength, but with that will also come gains in size.

3. Ask for Help

Especially when building strength, do not go it alone. Find someone to lift with who will encourage you, spot you, and for whom you can do the same for them. There is no sense in re-inventing the wheel, use a tried and true Strength Building Workout Plan like this one to see maximum results. Beginners can reduce sets and increase rest time, while advanced users can adapt the plan to fit their experience level by increasing sets (especially for the heavy compound movements) and decreasing rest time slightly.

Get Started Today

It is important to keep in mind results may vary based on your individual genetic make-up, and overall diet. Do not judge your progress on what those around you are doing, or how far they have come. The best judge of success is you. If you are seeing increased strength and energy, and the mirror is showing a better picture each day, then that is success. Start following this plan now! Start building a stronger you today!

Strength Building Back Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Middle Back / Intermediate
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Lats / Beginner
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Pick a weight that is extremely difficult to get the designated rep amount. This is key. These low rep numbers are good for the mental psyche because knowing that you only have to put 3-6 reps each set will get you motivated and ready to knock out the sets. But you must use very heavy weight and choose a weight where you cannot get a single rep more than the designated reps for that set. Do this and you're strength will grow in leaps and bounds.

Get some music playing and get focused. Look to improve each workout and increase your weight as much as possible.

Beginners: Reduce sets and increase rest time.
Advanced: Increase sets (especially for the heavy compound movements) and decrease rest time slightly.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body. A strength building workout is one that helps you pack on... more

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body.

A strength building workout is one that helps you pack on new muscle, tone up the muscle you already have or a combination of both. A partnership with a healthy diet, and the right strength building workout program, there is no reason you cannot build a rock solid physique. It will take hard work and determination, and it will by no means be easy, but if you follow these steps and this Strength Building Workout Plan, you can definitely have that body you have always wanted.

1. Higher Weights/Lower Reps

One of the keys to increasing strength is to use a power building workout. This focuses on doing sets of 3-6 reps with heavier weight. Doing this will tear your muscles, and allow your body to rebuild them bigger and stronger than they were before. Rest periods will increase to around 2 minutes to allow for recovery and give you the strength to put up very heavy weight. This means that you will have to get mentally focused and push yourself to get the weight up. Look to improve each and every workout. The more intense the workout, the better the results.

2. Chest, Shoulders & Legs

When focusing on increasing your strength, focus on your bigger muscles. Not only will focusing on these areas add additional strength and size, but they will also make you appear bigger. Seeing results is the best motivator, and as you see an increase in the weights you are lifting and the results in the mirror each day, it will only serve to continue to push you harder to your end goals. The goal of this plan is strength, but with that will also come gains in size.

3. Ask for Help

Especially when building strength, do not go it alone. Find someone to lift with who will encourage you, spot you, and for whom you can do the same for them. There is no sense in re-inventing the wheel, use a tried and true Strength Building Workout Plan like this one to see maximum results. Beginners can reduce sets and increase rest time, while advanced users can adapt the plan to fit their experience level by increasing sets (especially for the heavy compound movements) and decreasing rest time slightly.

Get Started Today

It is important to keep in mind results may vary based on your individual genetic make-up, and overall diet. Do not judge your progress on what those around you are doing, or how far they have come. The best judge of success is you. If you are seeing increased strength and energy, and the mirror is showing a better picture each day, then that is success. Start following this plan now! Start building a stronger you today!

Strength Building Shoulders & Biceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Shoulders / Intermediate
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
Shoulders / Intermediate
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
--
--
3 sets, 4 reps, 02:00 rest
3 4 -- 02:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Pick a weight that is extremely difficult to get the designated rep amount. This is key. These low rep numbers are good for the mental psyche because knowing that you only have to put 3-6 reps each set will get you motivated and ready to knock out the sets. But you must use very heavy weight and choose a weight where you cannot get a single rep more than the designated reps for that set. Do this and you're strength will grow in leaps and bounds.

Get some music playing and get focused. Look to improve each workout and increase your weight as much as possible.

Beginners: Reduce sets and increase rest time.
Advanced: Increase sets (especially for the heavy compound movements) and decrease rest time slightly.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body. A strength building workout is one that helps you pack on... more

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body.

A strength building workout is one that helps you pack on new muscle, tone up the muscle you already have or a combination of both. A partnership with a healthy diet, and the right strength building workout program, there is no reason you cannot build a rock solid physique. It will take hard work and determination, and it will by no means be easy, but if you follow these steps and this Strength Building Workout Plan, you can definitely have that body you have always wanted.

1. Higher Weights/Lower Reps

One of the keys to increasing strength is to use a power building workout. This focuses on doing sets of 3-6 reps with heavier weight. Doing this will tear your muscles, and allow your body to rebuild them bigger and stronger than they were before. Rest periods will increase to around 2 minutes to allow for recovery and give you the strength to put up very heavy weight. This means that you will have to get mentally focused and push yourself to get the weight up. Look to improve each and every workout. The more intense the workout, the better the results.

2. Chest, Shoulders & Legs

When focusing on increasing your strength, focus on your bigger muscles. Not only will focusing on these areas add additional strength and size, but they will also make you appear bigger. Seeing results is the best motivator, and as you see an increase in the weights you are lifting and the results in the mirror each day, it will only serve to continue to push you harder to your end goals. The goal of this plan is strength, but with that will also come gains in size.

3. Ask for Help

Especially when building strength, do not go it alone. Find someone to lift with who will encourage you, spot you, and for whom you can do the same for them. There is no sense in re-inventing the wheel, use a tried and true Strength Building Workout Plan like this one to see maximum results. Beginners can reduce sets and increase rest time, while advanced users can adapt the plan to fit their experience level by increasing sets (especially for the heavy compound movements) and decreasing rest time slightly.

Get Started Today

It is important to keep in mind results may vary based on your individual genetic make-up, and overall diet. Do not judge your progress on what those around you are doing, or how far they have come. The best judge of success is you. If you are seeing increased strength and energy, and the mirror is showing a better picture each day, then that is success. Start following this plan now! Start building a stronger you today!

Strength Building Legs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Quads / Intermediate
--
Hamstrings / Intermediate
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Pick a weight that is extremely difficult to get the designated rep amount. This is key. These low rep numbers are good for the mental psyche because knowing that you only have to put 3-6 reps each set will get you motivated and ready to knock out the sets. But you must use very heavy weight and choose a weight where you cannot get a single rep more than the designated reps for that set. Do this and you're strength will grow in leaps and bounds.

Get some music playing and get focused. Look to improve each workout and increase your weight as much as possible.

Beginners: Reduce sets and increase rest time.
Advanced: Increase sets (especially for the heavy compound movements) and decrease rest time slightly.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body. A strength building workout is one that helps you pack on... more

Have you hit a plateau in your current strength workout? Are you switching workout goals to focus more on gaining strength? The following Strength Building Workout Plan is perfect for anyone who is focused on building a rock solid body.

A strength building workout is one that helps you pack on new muscle, tone up the muscle you already have or a combination of both. A partnership with a healthy diet, and the right strength building workout program, there is no reason you cannot build a rock solid physique. It will take hard work and determination, and it will by no means be easy, but if you follow these steps and this Strength Building Workout Plan, you can definitely have that body you have always wanted.

1. Higher Weights/Lower Reps

One of the keys to increasing strength is to use a power building workout. This focuses on doing sets of 3-6 reps with heavier weight. Doing this will tear your muscles, and allow your body to rebuild them bigger and stronger than they were before. Rest periods will increase to around 2 minutes to allow for recovery and give you the strength to put up very heavy weight. This means that you will have to get mentally focused and push yourself to get the weight up. Look to improve each and every workout. The more intense the workout, the better the results.

2. Chest, Shoulders & Legs

When focusing on increasing your strength, focus on your bigger muscles. Not only will focusing on these areas add additional strength and size, but they will also make you appear bigger. Seeing results is the best motivator, and as you see an increase in the weights you are lifting and the results in the mirror each day, it will only serve to continue to push you harder to your end goals. The goal of this plan is strength, but with that will also come gains in size.

3. Ask for Help

Especially when building strength, do not go it alone. Find someone to lift with who will encourage you, spot you, and for whom you can do the same for them. There is no sense in re-inventing the wheel, use a tried and true Strength Building Workout Plan like this one to see maximum results. Beginners can reduce sets and increase rest time, while advanced users can adapt the plan to fit their experience level by increasing sets (especially for the heavy compound movements) and decreasing rest time slightly.

Get Started Today

It is important to keep in mind results may vary based on your individual genetic make-up, and overall diet. Do not judge your progress on what those around you are doing, or how far they have come. The best judge of success is you. If you are seeing increased strength and energy, and the mirror is showing a better picture each day, then that is success. Start following this plan now! Start building a stronger you today!

110 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Smith Machine
  • Squat Rack
  • Leg Press Machine
Show All

No Reviews yet.

Strength Building Workout Plan

110 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Smith Machine
  • Squat Rack
  • Leg Press Machine
Show All