Are you looking for a weight lifting workout?
Note: Please check with your doctor before starting any exercise program.
Maybe you’re new to weight lifting and aren’t sure where to start?
I’m going to share my current hypertrophy weight lifting workout.
Now, hypertrophy, in terms of weight lifting, means building muscles in the body.
There are five (5) different types of weight lifting out there but today I’ll only be going over this specific version.
Why?
Because it is the most basic of all of them and it’s more than likely the one you think of when you think of weight lifting or have done any weight lifting.
Not to be confused with the Olympic sport you see where everyone is extremely buff and they’re lifting crazy heavy amounts!
Note: This post may contain affiliate links. If you purchase something through the links I may receive a small commission at no extra cost to you. Thanks! For more information, please see my disclosure policy.
Weight Lifting Workout
Hypertrophy – The Basics
- 3-4 sets
- 8-12 reps
- 1-2 minutes rest
The idea is that you will lift a weight that by the end of your 3rd or 4th set of doing 8-12 reps each you will be tired.
Not so tired that you can’t walk, sit or raise your hands but that if you had to do two to five more you’d really be struggling.
Remember, you want to keep good form.
The last thing you want to do is hurt yourself.
The Equipment
The first time you do these you’ll have to experiment on what weights will work for you the best.
I personally have a set of adjustable dumbells that go from 2.5 lbs to 12.5 lbs and a set of resistance bands that can go up to 205 lbs and a set of fabric exercise bands.
Between the three of these, I’ve been able to increase my weight steadily for the last year without any problems.
This is important to help build that muscle.
Do you need all three?
No, but I will definitely say that the dumbells and the resistance bands make it so much easier to have a wide variety of exercises.
If you’re only able to invest in one I’d do the resistance bands.
Related Post: How to eat enough protein
The Exercises
This is a 3-day full-body weight lifting workout.
See below for more descriptions of each exercise.
Day 1
- squats
- chest press
- shoulder press
- deadlift
- standing single row
Day 2
- goblet squats
- military chest press
- military shoulder press
- donkey kicks (with bird dog extension)
- standing row
Day 3
- squat with bar
- inclined chest press
- hammer shoulder press
- fire hydrant (with side kick)
- bent over row
Squats:
- keep your knees over your feet
- flat back
- chest up (don’t bend over)
- try to sit as far back as possible
- day 1: weights at shoulders; 2: hold weight in front of chest; 3: use a bar or hold weights parrallel with shoulder.
Chest press
I don’t have a weight bench so I use my resistance bands with the door anchor, standing up rather than laying down.
- keep weights at chest level.
- go straight up/out.
- day 1: lift weights a bit wider than shoulder width; 2: lift right over the shoulders; 3: rotate hands so they are facing the body.
Shoulder press
I use a stool or seat with resistance bands underneath it.
If I try to do it standing up the resistance is too much for me 🙂
- See chest press
Deadlift
I use my resistance bands so I have to be creative to really get the right exercise.
I use a very sturdy chair that has dowels around the bottom to hold the bands farther away from me, then I stand on the seat.
- See squats above
Donkey kicks with Bird Dog
The reason I’ve added Bird Dog to this exercise is to make it a compound move.
The more muscles you can work at a time the more efficient it’ll be!
For this workout, I use the fabric bands around my thighs for the donkey kicks, and then I use a resistance band for the Bird Dog.
- start in a table top position – on your hands (under your shoulders) and knees (under your hips) with your back in a neutral position.
- raise one leg at a time straight back, keeping the leg bent.
- from here extend the leg backwards and raise the opposite arm into bird dog.
- repeat with the other side
Fire hydrant with kick
See above (donkey kick with bird dog), but instead of going back you’ll raise (and kick) to each side and keep your hands on the ground.
Rows
Day 1 and 2 I use a resistance band and the door anchor.
On day 1 row each arm individually.
Either go back and forth or do a full set (8-12) with one arm then repeat on the other side.
Then on day 2 row with both arms at the same time.
Day 3 I use the chair, similar to doing the deadlifts to get the right amount of resistance.
And there you have it!
A great three-day full-body weight lifting workout.