How to Plan an Effective Free Weights Workout Program 

Free weights can’t be beat when it comes to building a rock-hard body. Of course, machines have their place in your training routine but in order to pack on pounds of mass in quick time, free weights workout program is the way to go.

Though many are aware of the sheer power free weights exercises, a lot of newbies are confused when it comes to planning and implementation. The typical mistakes that most muscle-building noobs commit when structuring a free weights workout program are:

1. Choosing too many isolation exercises.
2. Working a particular muscle group more than once per week.
3. Doing too many sets and reps per exercise.
4. Placing too much focus on small muscle groups e.g. biceps and triceps.

To give you some idea on how to plan an effective free weights workout program, check out the routine below.

Monday – Legs

• Barbell Squats (2 sets of 5 to 8 reps)
• 1 set Dumbbell Lunges (1 set of 5 to 8 reps)
• 2 sets Stiff Legged Deadlifts (2 sets of 5 to 8 reps)
• 2 sets Calf Raises (2 sets of 5 to 8 reps)

Tuesday – Off

Wednesday – Chest/ Shoulder/ Triceps

• Barbell Bench Press  (2 sets of 5 to 8 reps)
• Incline Dumbbell Bench Press (2 sets of 5 to 8 reps)
• Chest Dips (2 sets of 5 to 8 reps)
• Military Press (2 sets of 5 to 8 reps)
• Lateral Raise (1 set of 5 to 8 reps)
• Triceps Extension (2 sets of 5 to 8 reps)
 
Thurday – Off

Friday – Back/Biceps/Forearms

• Deadlifts (2 sets of 5 to 8 reps)
• Chin-Ups (2 sets of 5 to 8 reps)
• One-arm Row (2 sets of 5 to 8 reps)
• Barbell Curls (2 sets of 5 to 8 reps)
• Seated Dumbbell Curls (1 set of 5 to 8 reps)
• Wrist Curls (1 set of 5 to 8 reps)

As you can see clearly, the workout routine above consists of many mass building exercises and doesn’t favor any particular muscle group. Each muscle group gets equal hammering only once per week which is the best way to stimulate growth in the entire body. Combine this free weights workout program with a sensible mass gaining diet and you’ll be sure to pack on some serious mass in no time.

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