My 5-Day Lifting Program (Beginner/Intermediate)
This routine focuses on compound weight lifting in the 4-6 rep range. The 8-10 or 10-12 rep ranges are also effective. It was inspired by Mike Matthews’ Bigger, Leaner, Stronger program. The key is to train with enough intensity to force muscle breakdown in order to promote strength gain. Every workout, I record each rep and try to beat my previous performance. The goal is more weight on the bar or more reps with the same weight. By consistently making progress and properly fueling yourself, you will continue to improve body composition and strength. I love these heavy lifting workouts so much because in a way they’re actually pretty laid back. Push yourself as hard as you can for each set, then take 2-3 mins to rest in between. During that time, I’ll read, write, do some homework, some core exercises, or listen to a podcast. Working out is never a chore when you’re doing something that motivates you and makes you feel great.
Here is how the week looks:
Saturday: HIIT, Abs, Active Recovery, Walking, Bicycling, Foam Rolling, etc.
Sunday: Rest, Walking, Biking, Stretching, Active Recovery
Deadlifts are one of the very best exercises you can do. They work your entire body. It’s a very technical move so get some practice with lighter weight before you start lifting heavy. When you do a heavy deadlift with proper form and really push yourself, it’s one of the best exercise highs you’ll ever have!
Warm-Up: Barbell Deadlift
185lbs 1 x 12 Reps
185lbs 1 x 10 Reps
275lbs 1 x 4 Reps
345lbs 1 x 1 Rep
Barbell Deadlift (3 Sets x 4-6 Reps) 370lb – 5,5,4
One Arm Row (3 Sets x 4-6 Reps) 125lb – 6,6,6
Lateral Pull-Down (3 Sets x 4-6 Reps) 180lb – 7,6,6
Seated Cable Row (3 Sets x 4-6 Reps) Optional 65lb – 5,6,5
Leg Press Calf Raises (3 Sets x 10-12 Reps) 195lb – 25,20,19
Seated Calf Raises (3 Sets x 10-12 Reps) 285lb – 12,15,9
Barbell Shoulder Shrugs (2 Sets x 8-10 Reps) Optional 285lb – 12,15,9
My Favorite Alternate Back Exercises
Pull-Up (Weighted, if possible)
Rev-Grip Chin Ups
Bent-Over Barbell Rows
T-Bar Row or Chest Supported Row
To see the rest of the workouts in this series, go to Wise-Eats.com/Workout