Free Weights Workout Program

"Performing core lifts with free weights."

For those that enjoy using a free weights workout program, that is a training routine consisting primarily of barbells and dumbbells, you may be interested to know that this is one of the best ways to train.

Using a free weights workout program is an excellent way build muscle.

Free weight exercises can stimulate muscle growth by incorporating more fibers than using fitness machines only.

Many bodybuilders and power lifters use free weight exercises because they work to build and strengthen the body's "core".

With respect to each free weights workout program, be sure to warm up adequately prior to each exercise.

All sets listed below are working sets only.

Using proper form, you should start with a weight that will allow you to complete each rep range properly.

Use a free workout log to record your workouts and keep track of your progress.

Try to add small increments of weight to each subsequent free weights workout program.

When you see more than 1 type of lift listed below per exercise, i.e. "Flat or Incline Bench Press" try performing the first exercise listed the first week, then switch to the other exercise listed in the 2nd week.

Play with the exercises and move them around, but always try to beat your previous weights by small increments each workout, in order to progress.

Don't be afraid to take a week off if you start to feel too over worked. Listen to your body as it knows when you need a break.

I take 1-2 weeks off every 8 to 12 weeks of training time. Everybody is different though. Experiment to find what works for you when you use one of the free weights workout program listed here.

If you are unsure of what some of the exercises listed are, check this best muscle building exercise list.

Read our disclaimer prior to trying any workout programs that deal with free weights.

Weight Lifting Program #1

2 Day Per Week Free Weight Routine

free weights workout program Day 1 - Chest, Shoulders, Triceps and Back

Day 2 - Biceps and Legs

This free weight program is great for those with a slower recovery system.

Workout 2 days a week with 2 days rest in between each workout.

i.e. Monday = Day 1, Thursday = Day 2, Sunday = Day 1, etc.

Abdominal work can be done once a week on a day off. 3 sets X 20-30 of crunches, sit ups, leg raises, or your favorite ab exercise.

Day 1

Free Weights Chest Workout

Flat or Incline Bench Press: 2 Sets X 6-10 Reps

Flat or Incline Dumb bell Flys: 2 sets X 8-12 Reps

Free Weights Shoulder Workout

Standing Barbell Press or Seated Dumb bell Presses: 2 Sets X 6-10 Reps

Dub bell Lateral Raises: 2 sets X 8-12 Reps

Free Weights Triceps Workout

Skull crushers or Tricep Dumb bell Extensions: 2 sets X 10-15 Reps

Free Weights Back Workout

Bent Over Rows or Deadlifts: 2 Sets X 6-10 Reps

Day 2

Free Weights Bicep Workout

Barbell Curls or Alternating Dumb bell Curls: 2 sets X 6-10 Reps

Dumb bell Hammer Curls: 1 set X 10-15 Reps

Free Weights Leg Workout

Barbell Squats: 3 sets X 6-10 Reps

Free Weight Lifting Plan #2

3 Day Per Week Free Weights Program

Day 1 - Chest, Shoulders and Back

Day 2 - Legs

Day 3 - Biceps, Triceps and Abs

Workouts can be done 1 day on, 1 day off, with weekends off. This free weights workout program is perfect for those that need their weekend time off for family or other activities.

i.e. Monday = Day 1, Wednesday = Day 2, Friday = Day 3

Ab workouts can be done once a week on a day off. 3 sets X 20-30 of crunches, sit ups, leg raises, or your favorite abdominal exercise.

Day 1

Free Weights Chest Workout

Flat Bench Press or Incline Bench Press: 2 Sets X 6-10 Reps

Flat or Incline Dumb bell Flys: 2 sets X 8-12 Reps

Free Weights Shoulder Workout

Standing Barbell Press or Seated Dumb bell Presses: 2 Sets X 6-10 Reps

Dub bell Lateral Raises: 2 sets X 8-12 Reps

Free Weights Back Workout

Bent Over Rows or Dumb bell Rows: 2 Sets X 6-10 Reps

Day 2

Free Weights Leg Workout

Barbell Squats: 3 sets X 6-10 Reps

Dumb bell Lunges: 2 sets X 10-15 Reps

Stiff Legged Dead Lifts: 2 sets X 10-15 Reps

Dumb bell Calf Raise: 2 sets X 10-15 Reps

Day 3

Free Weights Bicep and Tricep Workout

Barbell Curls: 3 sets X 6-10 Reps

Superset With...

Skull Crushers: 3 sets X 10-15 Reps

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Hammer Dumb bell Curls: 2 sets X 10-15 Reps

Superset With...

Bench Dips or Parallel Dips: 2 sets X 10-15 Reps

Free Weight Lifting Plan #3

4 Day Per Week Free Weights Program

Day 1 - Chest, Triceps

Day 2 - Back, Biceps

Day 3 - Shoulders, Traps, Abs

Day 4 - Legs

This free weights workout program is a little more taxing on one's recovery system. If you have switched to this one from a 2 day or 3 day a week workout plan, you may notice that it takes a little longer to recover. Don't be afraid to go back to your previous workout routine, if this one seems to wear you down to fast. More workouts are not necessarily better and you need to listen to your body and it's needs.

Workouts can be done 2 days on, 1 day off, 2 days on, with weekends off. Another great workout layout for those with weekend needs.

i.e. Monday = Day 1, Tuesday = Day 2, Thursday = Day 3 and Friday = Day 4

Day 1

Free Weights Chest Exercises

Flat Bench Press or Incline Bench Press: 3 Sets X 6-10 Reps

Flat or Incline Dumb bell Flys: 3 sets X 8-12 Reps

Free Weights Tricep Exercises

Skull Crushers: 3 sets X 10-15 Reps

Bench Dips or Parallel Dips: 3 sets X 10-15 Reps

Day 2

Free Weights Back Workout

Dead lifts or Bent Over Rows: 3 Sets X 6-10 Reps

Wide or neutral grip Pull-ups: 3 Sets X 6-10 Reps

Free Weights Bicep Exercises

Barbell Curls: 3 sets X 6-10 Reps

Reverse Barbell Curls: 3 sets X 10-15 Reps

Day 3

Free Weights Shoulder Exercises

Standing Barbell Press or Seated Dumb bell Presses: 3 Sets X 6-10 Reps

Dub bell Lateral Raises: 2 sets X 8-12 Reps

Free Weights Traps Exercises

Barbell Shrugs or Upright Rows: 3 sets X 6-10 reps

Abs Exercises

3 sets X 20-30 of crunches, sit ups, leg raises, or your favorite abdominal exercise.

Day 4

Free Weights Leg Exercises

Barbell or Hack Squats: 4 sets X 6-10 reps

Dumb bell Lunges: 3 sets X 10-15 Reps

Dumb bell Stiff Legged Dead lifts: 3 sets X 10-15 Reps

Dumb bell Calf Raise: 2 sets X 10-15 Reps

If anyone is interested in a 5 day a week free weights workout program, let us know.

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