How to make your own beginner weight lifting routine
1. HOW TO MAKE YOUR OWN BEGINNER
WEIGHT-LIFTING ROUTINE
Chris Kemp
2nd Year Sports & Rec. Student
Lambton College
2. 3 Full Body workouts a week
1 Day on, 1 Day off, 1 Day on, 1 Day off, 1 Day on,
2 Days off
Mon-Workout A
Tues-Rest
Weds-Workout B
Thurs-Rest
Fri-Workout A
Sat-Rest
Sun-Rest
Each muscle group is hit 3x a week.
3. Higher frequency>Lower volume
2-3 sets per exercise
Anywhere from 8-15 reps per set
Pick one exercise per body part for each workout.
Create a Workout A and Workout B
These will be alternated throughout the week
Week 1 Week 2
Monday- Workout A Monday- Workout B
Tuesday- OFF Tuesday- OFF
Weds- Workout B Weds- Workout A
Thurs- OFF Thurs- OFF
Friday- Workout A Friday- Workout B
Sat/Sun- OFF Sat/Sun- OFF
5. Create your schedule
Mon/Weds/Fri
Tues/Thurs/Sat
Create your workout
Workout A- 1 Exercise from list per muscle group
2-3 sets per exercise with reps anywhere from 8-15 per set
Higher reps on smaller muscle groups, lower reps on large
muscle groups
Workout B- Repeat
Switch up exercises every 4-6 weeks when you no
longer progress
A warm up should always be included in any routine
5-10 minute warm up/dynamic stretching
Static stretching for 15-20 second hold post workout
You should only try to lift to failure on 2nd last or last set
to avoid overtraining
6. Workout A
Chest-Bench Press 3x8-10
Back-Barbell Bent-over Row 3x8-10
Shoulders/Traps- Dumbbell Shoulder Press 3x8-10
Legs- Squats 3x8-10
Biceps- Barbell Curl 2/3x10-12
Triceps- Lying triceps extension 2/3x10-12
Calves- Standing calf raises 3x12-15
Three sets used for large muscle groups
Two or three sets used for smaller muscle groups
depending on fatigue level
Repeat same process for Workout B
7. There is a recovery day after each workout, and
two days off at the end of the week.
Aim for 8 hours of sleep a night
Optimal recovery
Less DOMS
More strength gains
More muscle hypertrophy.
Low Intensity Cardio on Rest days
Enhances recovery
Promotes cardiovascular health
Helps boost metabolism
Perform cardio 2-3x a week on rest days
Cardio can also be performed post workout (20 min)
8. It is important to consume simple carbohydrates
immediately after your workout (I.E. Gatorade,
juices)
Followed by a big meal consisting of high
carbohydrates and protein
Eating 4-6 meals every 2.5-3 hours is optimal to
boost your metabolism and
ensure proper muscle recovery
Drink plenty of water, aim for
4L of water a day
9. All the info you need to begin your own beginners
workout routine!
Consistency is key!
A healthy, fit lifestyle isn’t easy, or everyone would
do it!
Research online, read articles and magazines!