Simple Free Full Body Strength Workout Plan to Build Strength and Muscle
This is my super-simple, “bulk up”, full body strength workout program that I use when I find I am losing limit strength or when I want to put on a few pounds of muscle.
Workout Frequency:
- No more than 3 times per week, per exercise/body part (I usually stick with 2 days and 72 hours between workouts).
Workout Intensity
- High weight (max. resistance = able to hold weight for one second at hardest part of rep)
- Low reps – 5 to 8 reps per set, 3 to 5 sets per exercise (focus on your weak areas)
Workout Duration:
- As long as it takes to finish, minimum 1 min. between sets (preferred – 2-3 minutes)
Exercises:
- Deadlift
- Squat
- Pullup, Lat Pulldown, or Rows
- Bench Press or Dips
- Shoulder Press
It’s simple, but it works. Try it for a four or six week cycle!
4 Responses to “Simple Free Full Body Strength Workout Plan to Build Strength and Muscle”
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what type of exercise can you use for 1 hour???
I suggest keeping your workout to 45 minutes or less to prevent muscle catabolism.
hi there i really want to build my muscles fast i dont want to start taking any powders or pill’s i eat like a dog and work 8 hours a day in a warehouse were i push my body to its limits when possible but i cant seem to get toned i am a good size and fit so would not have a problem sticking to a hard work-out programe , its just i dont know where to go from now . hope you can help many thanx
Martin, it’s diet and nutrition that will get you cut. If you already have size and are fit, but want more tone and definition, take a look at http://fitnessprogramsonline.com/paleo. It will help you out a lot.