This is a Very Difficult and Hardcore Routine even for a Beginner. Take caution and use at your own risk.

These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Beginner Weight Lifting Program 

After you have done this program for 3-6 months you can step up to the advanced weight lifting program only if you have experienced a comfort level, as in you are not pushing yourself as hard as you could be.

Monday/Wednesday/Friday - Morning Workout

Chest Workout

• Bench Press- 1 Warm up set then 4 sets of 6-8 reps (to failure)

• Incline Bench Press -1 Warm up set then 4 sets of 6-8 reps

• Dumbbell Flys-1 Warm up set then 4 sets of 6-8 reps

Back Workout

• Wide Grip Chin Ups- Get to 40 reps as many sets necessary

• Close Grip Cchin Ups- Get to 40 reps

• Seated Lat Pull Downs- 1 Warm up set then 4 sets 6-8 reps

Monday/Wednesday/Friday - Evening Workout

Thighs and Legs Workout

• Squats- Warm up set, then 4 sets 6-10 reps

• Hack Squats- Warm up set, then 4 sets 6-10 reps

• Leg extensions- Warm up set, then 3 sets 10 reps and on last set do a Stripping or Strip Set

• Leg Curls- Warm up set then 4 sets 6-8 reps

• Straight Leg Dead Lift- Warm up set then 4 sets 6-8 reps

Calves Workout

• Standing Calf Raises (on stairs or the floor) - 4 sets of 50

• Calf Raises on Seated Machine or Standing Calf Raise Machine- 5 sets of 10

Tuesday/Thursday/Saturday

Biceps Workout

• Standing Curls- Warm up set then 4 sets 6-8 reps

• Hammer Curls- Warm up set then 4 sets 6-8 reps

• Alternating Dumbbell Curls- Warm up set then 4 sets 6-8 reps

Triceps Workout

• Triceps Cable Pushdown- Warm up set then 4 sets 6-8 reps

• Skull Crushers (French press)- Warm up set then 4 sets 6-8 reps

• Dips (off bench)- Max out for 3 sets

Shoulder Workout

• Dumbbell Press - Warm up set then 4 sets 6-8 reps

• Lateral Dumbbell - Warm up set then 4 sets 6-8 reps

• Front Dumbbell Lift -Warm up set then 4 sets 6-8 reps

• Bent Over Dumbbell Lateral -Warm up set then 4 sets 6-8 reps

Forearms Workout

• Wrist Curls- 5 sets of 10-12

• Reverse Wrist Curls- 5 sets of 10-12

• Hand Squeeze- Max out 3 times front and back

Abdominals should be done every other day at your own pace.

Every Sunday is for resting, take the day off and relax.

Substituting in you're favorite exercises and workouts is perfectly acceptable so feel free to customize this Beginner Weight Lifting Program.

Customize this Program by incorporating Workout Routines from the Weight Lifting Program Directory. Includes Biceps, Triceps, Chest, Legs, Thighs, Calves, Hamstrings, Forearms, Shoulders, Delts, Traps and Back Exercises for the Lats all located in the Weight Lifting Program Directory

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