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:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Chest/Arms
Saturday: HIIT, Abs, Active Recovery, Walking, Bicycling, Foam Rolling, etc.
Sunday: Rest, Walking, Biking, Stretching, Active Recovery

Monday – Chest SEE VIDEO HERE

Monday is one of my favorite days: Chest. The perfect routine to get you in the workout groove, especially if you were naughty over the weekend! Get your butt in gear today because the hardest workouts of the week are yet to come. Here are the recommended rep schemes and the weights/reps I performed during the filming of this video. You will need to start with much less weight if you’re a beginner!!

Note: Substitute exercises on those for which you don’t have equipment or based on your personal preference. If you need suggestions, please contact me!

Warm-Up: Incline Dumbbell Chest Press
40lbs    1 x 12 Reps
40lbs    1 x 10 Reps
60lbs     1 x 4 Reps
70lbs     1 x 1 Rep

Working Sets
Incline Dumbbell Chest Press (3 Sets x 4-6 Reps)        80lb – 6,6,7
Flat Barbell Bench Press (3 Sets x 4-6 Reps)               210lb – 7,5,5
Flat Dumbbell Bench Press (3 Sets x 4-6 Reps)            85lb – 5,5,5
Face Pulls (3 Sets x 8-10 Reps)                                     65lb – 12,11,10
Ab Rope Pull Downs (3 Sets x 8-10 Reps)                     95lb – 12,11,10

My Favorite Alternate Chest Exercises
Push-Up (Weighted, if possible)
Bodyweight Dips
Standing Cable Flys
Dumbbell Pull-Over

To see the rest of the workouts in this series, go to Wise-Eats.com/Workout