Author: Waine Lasikiewicz
Weightlifting is not just about building bulging biceps or a chiseled chest. It’s about developing a well-rounded physique that targets every muscle group. Whether you’re a beginner looking to start your weightlifting journey or an experienced lifter seeking a new routine, this comprehensive weightlifting program will help you achieve your fitness goals. Let’s dive into a workout plan that covers all major muscle groups.
The Full-Body Weightlifting Workout
This workout routine is designed to target every muscle group in your body. Perform these exercises with proper form and gradually increase the weights as you progress.
1. Squats
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
2. Bench Press
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
3. Bent-Over Rows
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
4. Deadlifts
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
5. Overhead Press
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
6. Pull-Ups
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
7. Lunges
Set 1: 12 reps (each leg)
Set 2: 10 reps (each leg)
Set 3: 8 reps (each leg)
Remember to warm up before starting your workout and cool down afterward with some stretching exercises. Proper form is crucial to avoid injuries, so consider seeking guidance from a fitness professional if you’re new to weightlifting.
This comprehensive weightlifting routine should be performed 3-4 times a week, allowing your muscles to recover between sessions. Over time, you can increase the weight and adjust the number of sets and reps to match your fitness level and goals.