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Weight Lifting Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Want to get fit and increase your strength and meet your full weight-lifting potential? Then this weight lifting workout plan is for you. Using this weightlifting workout routine will help you gain strength, and in the process, you will gain muscle mass and increased muscle definition through thi... more

Want to get fit and increase your strength and meet your full weight-lifting potential? Then this weight lifting workout plan is for you. Using this weightlifting workout routine will help you gain strength, and in the process, you will gain muscle mass and increased muscle definition through this weight lifting workout plan. This weight lifting plan is especially ideal for athletes who play sports such as baseball, football, or martial arts and want to increase their strength.

By following the weight lifting schedule outlined below for thirty days, you will see your strength and ability to lift weights dramatically increase. The four rotations that are outlined and explained below comprise the best weight lifting routine available.

Weight lifting exercise is the best way for your body to gain strength. In addition, weight lifting workouts are also extremely important if you are trying to lose body fat and change the way that your body looks. Diet and cardio exercise alone are not enough to create a fit body; you must also increase the amount of strength and muscle that your body has in order to get that fit body that you have always wanted.

Weight training programs have many benefits beyond simply increasing strength and muscle. Weight lifting exercise programs can help strengthen bones, increase endurance, and can even help improve balance and avoid injuries. Additionally, because muscle burns more calories than fat burns, weight training can help you raise your metabolism, which is critical for anyone who is trying to lose weight.

This particular weight lifting workout routine includes four separate rotations that each work out a different muscle group. Taken together, this weight lifting exercise plan will help you increase strength in your legs, chest, triceps, shoulders, and biceps.

An important part of this weight training program is to make sure to make sure to warm up at the start of every workout by spending five minutes on the elliptical trainer. This warm-up will not only help improve your weight lifting workout, but the warm-up part of your weight lifting routine is also critical to preventing injury while lifting weights.

Whether you are just beginning a weight lifting routine or you are an advanced weight lifter looking for a new weight lifting exercise program, or whether you are male or female, this weight lifting workout plan is for you. You can easily customize the plan to better suit your individual needs and abilities by increasing or decreasing rest times, or by increasing or decreasing the reps. Start following this Weight Lifting Workout Plan today!

Weight Lifting Workout Plan

Weight Lifting Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Weight Lifting Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Want to get fit and increase your strength and meet your full weight-lifting potential? Then this weight lifting workout plan is for you. Using this weightlifting workout routine will help you gain strength, and in the process, you will gain muscle mass and increased muscle definition through thi... more

Want to get fit and increase your strength and meet your full weight-lifting potential? Then this weight lifting workout plan is for you. Using this weightlifting workout routine will help you gain strength, and in the process, you will gain muscle mass and increased muscle definition through this weight lifting workout plan. This weight lifting plan is especially ideal for athletes who play sports such as baseball, football, or martial arts and want to increase their strength.

By following the weight lifting schedule outlined below for thirty days, you will see your strength and ability to lift weights dramatically increase. The four rotations that are outlined and explained below comprise the best weight lifting routine available.

Weight lifting exercise is the best way for your body to gain strength. In addition, weight lifting workouts are also extremely important if you are trying to lose body fat and change the way that your body looks. Diet and cardio exercise alone are not enough to create a fit body; you must also increase the amount of strength and muscle that your body has in order to get that fit body that you have always wanted.

Weight training programs have many benefits beyond simply increasing strength and muscle. Weight lifting exercise programs can help strengthen bones, increase endurance, and can even help improve balance and avoid injuries. Additionally, because muscle burns more calories than fat burns, weight training can help you raise your metabolism, which is critical for anyone who is trying to lose weight.

This particular weight lifting workout routine includes four separate rotations that each work out a different muscle group. Taken together, this weight lifting exercise plan will help you increase strength in your legs, chest, triceps, shoulders, and biceps.

An important part of this weight training program is to make sure to make sure to warm up at the start of every workout by spending five minutes on the elliptical trainer. This warm-up will not only help improve your weight lifting workout, but the warm-up part of your weight lifting routine is also critical to preventing injury while lifting weights.

Whether you are just beginning a weight lifting routine or you are an advanced weight lifter looking for a new weight lifting exercise program, or whether you are male or female, this weight lifting workout plan is for you. You can easily customize the plan to better suit your individual needs and abilities by increasing or decreasing rest times, or by increasing or decreasing the reps. Start following this Weight Lifting Workout Plan today!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Fitness Ball
  • Barbell
  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Default
Chest / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
Default
Chest / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 8,6,6 -- 01:00
Default
Chest / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 8,6,6 -- 01:00
Default
Triceps / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 8,6,6 -- 01:00
Default
Triceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical trainer is only five minutes time but should be taken seriously because getting warm before working out is important to preventing injury and improving your workout. Do a dynamic stretch after you finish on the elliptical and before you lift (about 5 minutes of stretching).The sets and repetitions are not going to change through this four week weight lifting workout (besides the ab exercises) but that does not mean that you should not be going up in weight each week. Try to lift with a spotter and really push yourself with as heavy of a weight as you can lift for the amount of reps listed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Lower back secondary Hip flexors secondary Forearms secondary Traps secondary Neck secondary Lats primary Quads primary Abs primary Chest primary Triceps primary Shoulders primary Hamstrings primary Biceps primary Middle back primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 10,8,8,6 -- 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Lunge and side lunge repetitions are listed per leg. Elliptical trainer is only five minutes time but should be taken seriously because getting warm before working out is important to preventing injury and improving your workout. Do a dynamic stretch after you finish on the elliptical and before you lift (about 5 minutes of stretching).The sets and repetitions are not going to change through this four week weight lifting workout but that does not mean that you should not be going up in weight each week. Try to lift with a spotter and really push yourself with as heavy of a weight as you can lift for the amount of reps listed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Lower back secondary Hip flexors secondary Forearms secondary Traps secondary Neck secondary Lats primary Quads primary Abs primary Chest primary Triceps primary Shoulders primary Hamstrings primary Biceps primary Middle back primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Elliptical trainer is only five minutes time but should be taken seriously because getting warm before working out is important to preventing injury and improving your workout. Do a dynamic stretch after you finish on the elliptical and before you lift (about 5 minutes of stretching).The sets and repetitions are not going to change through this four week weight lifting workout (besides the ab exercises) but that does not mean that you should not be going up in weight each week. Try to lift with a spotter and really push yourself with as heavy of a weight as you can lift for the amount of reps listed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Lower back secondary Hip flexors secondary Forearms secondary Traps secondary Neck secondary Lats primary Quads primary Abs primary Chest primary Triceps primary Shoulders primary Hamstrings primary Biceps primary Middle back primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Default
Hamstrings / Expert
4 sets, 8,6,6,4 reps, 01:00 rest
4 8,6,6,4 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

Elliptical trainer is only five minutes time but should be taken seriously because getting warm before working out is important to preventing injury and improving your workout. Do a dynamic stretch after you finish on the elliptical and before you lift (about 5 minutes of stretching).The sets and repetitions are not going to change through this four week weight lifting workout but that does not mean that you should not be going up in weight each week. Try to lift with a spotter and really push yourself with as heavy of a weight as you can lift for the amount of reps listed.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Lower back secondary Hip flexors secondary Forearms secondary Traps secondary Neck secondary Lats primary Quads primary Abs primary Chest primary Triceps primary Shoulders primary Hamstrings primary Biceps primary Middle back primary Calves primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Barbell
  • Fitness Ball
  • Flat Bench
  • Exercise Mat
  • Leg Extension Machine
Show All

No Reviews yet.

Weight Lifting Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Lat Pulldown Machine
  • Barbell
  • Fitness Ball
  • Flat Bench
  • Exercise Mat
  • Leg Extension Machine
Show All