Free Strength Training Program

The goal of any strength training program is to increase your strength. You are going to want to focus on pushing yourself harder and harder with every workout and focus on big movements that help increase your mass such as barbell presses, heavy leg presses or squats, barbell curls, stiff legged dead lifts, triceps extensions and weighted dips, barbell shrugs for your traps, etc. Keep reading for the Complete Strength Training Program from Explosive Weight Lifting

Strength Training Program Overview

  • Rep Range: 6-8 reps
  • Rest Between Sets: 45 seconds to 2 minutes
  • Leg Press Strength Training Program

Training Split:

  • Monday – Legs
  • Tuesday – Chest and Back
  • Wednesday – Shoulders, Biceps and Triceps
  • Thursday – Legs
  • Friday – Back and Forearms
  • Saturday – Off
  • Sunday – Off

The following is the actual workouts you should be following for maximum strength gains, feel free to modify these and incorporate your favorite exercises to develop your own workout program.

Legs Strength Training Workout

  • Leg Press Machine – 4 sets 6-8 reps
  • Hack Squats – 4 sets 6-8 repsDumbbell Shrugs Strength Training Workout
  • Leg Extensions – 4 sets 8-10 reps
  • Stiff Legged Dead Lifts – 4 sets 6-8 reps
  • Lying Leg Curls – 4 sets 6-8 reps
  • Standing Weighted Calf Raises – 4 sets 6-8 reps
  • Seated Calf Raises – 4 sets 6-8 reps

Chest and Back Strength Training Workout

  • Flat Bench Presses – 4 sets 6-8 reps
  • Incline Bench Presses – 4 sets 6-8 reps
  • Decline Bench Presses – 4 sets 6-8 reps
  • Cable Flys – 3 sets 8-10 reps
  • Lat Pull Downs – 4 sets 6-8 reps
  • Seated Cable Rows – 4 sets 6-8 reps
  • Bent Over Dumbbell Rows – 4 sets 6-8 reps
  • Smith Machine Shrugs – 6 sets 8-10 reps
  • Upright Rows – 4 sets 8-10 reps

Shoulders, Biceps and Triceps Strength Training Workout

  • Hammer Strength Military Presses – 4 sets 6-8 reps
  • Dumbbell Military Presses – 4 sets 6-8 reps
  • Dumbbell Flys to the side – 3 sets 8-10 reps
  • Dumbbell Flys to the front – 3 sets 8-10 reps
  • Dumbbell Flys bent over – 3 sets 8-10 reps
  • Barbell Curls – 4 sets 6-8 reps
  • Hammer Curls w/ EZ Curl Bar – 4 sets 6-8 reps
  • Preacher Curls – 4 sets 8-10 reps
  • Lying Triceps Extensions – 4 sets 6-8 reps
  • Close Grip Barbell Presses – 4 sets 6-8 reps
  • Standing Extensions with Triangle Extension – 4 sets 6-8 reps

Another Leg Workout Routine for Thursday’s Workout

  • Squats – 4 sets 8 reps
  • Lunges – 4 sets 8 reps
  • Leg Extensions – 4 sets 8-10 reps

Forearm and Back Strength Training Program

  • Pull ups – 4 sets to failure
  • Hammer Strength Seated Row – 4 sets 6-8 reps
  • Barbell Wrist Curls – 3 sets 8 reps
  • Reverse Barbell Wrist Curls – 3 sets 8 reps
  • EZ bar curls – warm up then 4 sets 6-10 reps
  • Hammer curls – 5 sets 6-10 reps
  • Alternating dumbbell curls – 5 sets 6-10 reps

Following the end of the Strength Training Program is 2 days off for recovery on Saturday and Sunday. Repeat this week after week for Explosive Strength Gains. Report back here with you gains!