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

Wednesday – Shoulders WATCH VIDEO

Warm-Up: Shoulder Press
75lbs     1 x 12 Reps
75lbs      1 x 10 Reps
115lbs    1 x 4 Reps
135lbs    1 x 1 Rep

Barbell Shoulder Press (3 Sets x 4-6 Reps)                                     150lb – 5,4,4
Lateral Raise (3 Sets x 4-6 Reps)                                                     30lb – 9,7,7
Seated Rear Delt Raise (3 Sets x 4-6 Reps)                                    35lb – 7,7,7
Dumbbell Shoulder Press (3 Sets x 10-12 Reps) Optional             50lb – 6,5,5
Alternating Front Raise (3 Sets x 10-12 Reps) Optional                 35lb – 16,12,14

My Favorite Alternate Shoulder Exercises
Upright Rows (Barbell or Cable)
Dumbbell Arnold Press

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