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Can you really say no to 4 months of FREE workouts?

Since you’re here, I’d say not a chance so let’s not waste any time!

Today, I’ll be providing you with a 16-week gym workout program designed to help you build muscle, lose fat, and make major strength gains.

I’m confident you won’t find a more comprehensive workout program for FREE out there. 

You’ll also find video tutorials demonstrating each exercise with proper form so you know exactly what to do. 

If you’re new to lifting weights, be sure to check out my introduction to strength training guide.

It sets the foundation for all things strength training, which will serve you well moving forward on your fitness journey.

Workout schedule

Each week you’ll have three workouts.

One will be dedicated to lower body, another to upper body and the last workout of the week is a total body one.

You don’t have to pick the same days I did but here’s an example workout schedule:

• Monday: Lower body workout
• Tuesday: Rest day
• Wednesday: Upper body workout
• Thursday: Rest day
• Friday: Total body workout
• Saturday & Sunday: Rest days

Make sure you have have at least a 48 hour rest prior to going through your total body workout.

For example. let’say you do your upper body workout Wednesday morning. 

At the very earliest, you would do your total body workout Friday morning.

Make sense? 

Also, try as best you can to workout on the same days each week.

Keeping things consistent makes sticking to your workout schedule easier.  

Your 16-week workout plan is split up into two blocks (A & B). 

You’ll do the set of workouts in block A for the first 8 weeks then the set of workouts in block B for the remaining 8 weeks.

Just so we’re on the same page…

Block A workouts = First 8 weeks.

Block B workout = Second 8 weeks.

Block A workouts

Lower body:

• Dumbbell Bulgarian split squats (each leg): 3 sets x 6-8 reps (tutorial)
• Leg press: 3 sets x 8-10 reps (tutorial)
• Dumbbell RDLs: 3 sets x 8-10 reps (tutorial)
• Leg extension: 2 sets x 10-12 reps (tutorial)
• Leg curl: 2 sets x 10-12 reps (tutorial)

Upper body:

• Flat dumbbell bench press: 3 sets x 5-7 reps (tutorial)
• Overhand-grip lat pulldown: 3 sets x 8-10 reps (tutorial)
• Seated dumbbell shoulder press: 3 sets x 8-10 reps (tutorial)
• Seated dumbbell bicep curl: 2 sets x 10-12 reps (tutorial)
• Cable rope tricep pressdown: 2 sets x 10-12 reps (tutorial)

Total body:

• Half rep into full goblet squat: 3 sets x 6-8 reps (tutorial)
• Dumbbell incline bench press: 3 sets x 8-10 reps (tutorial)
• Forward lunges (each leg): 2 sets x 8-10 reps (tutorial)
• Single-arm dumbbell row: 2 sets x 8-10 reps (tutorial)
• Lateral raises: 2 sets x 12-15 reps (tutorial)

Block B workouts

Lower body:

• Barbell squat: 3 sets x 4-6 reps (tutorial)
• Barbell hip thrust: 3 sets x 6-8 reps (tutorial)
• Dumbbell reverse lunges (each leg): 3 sets x 8-10 reps (tutorial)
• Leg extension: 2 sets x 10-12 reps (tutorial)
• Standing calf raises: 2 sets x 12-15 reps (tutorial)

Upper body:

• Dumbbell incline bench press: 3 sets x 6-8 reps (tutorial)
• Seated row: 3 sets x 8-10 reps (tutorial)
• Lateral raises: 3 sets x 10-12 reps (tutorial)
• Zottman curl: 2 sets x 10-12 reps (tutorial)
• Standing overhead tricep extension (cable): 2 sets x 10-12 reps (tutorial)

Total body:

• Pause goblet squat: 3 sets x 8-10 reps (tutorial)
• Flat dumbbell bench press: 3 sets x 6-8 reps (tutorial)
• Reverse grip lat pulldown: 2 sets x 8-10 reps (tutorial)
• Dumbbell RDLs: 2 sets x 8-10 reps (tutorial)
• Dumbbell skull crushers: 2 sets x 10-12 reps (tutorial)

Rest time between sets: 2-3 minutes between sets.

But if you need more rest by all means take it.

The goal is to lift as heavy as you possibly can and the only way to do that is by resting enough between sets.

Your strength training workouts aren’t meant to be cardio. 

You shouldn’t be jumping from set to set, exercise to exercise, with little no no rest. 

If you want cardio, read this article on what I believe to be the best cardio for fat loss.

The answer might just surprise you. 😉

The number one strength training principle

If you aren’t applying progressive overload during your workouts you aren’t making progress. 

Progressive overload is the act of gradually increasing the amount of weight you lift over time.

It’s the stimulus your body needs to build/retain muscle.

The more muscle you have, the more fat you’ll lose and the more toned you’ll appear.

Let’s say you start out doing 100 lbs on bench press. 

To see progress you wouldn’t stay at the same 100 lbs.

Eventually, you’d make your way up to 105 lbs, 100 lbs, and so on. 

That’s progressive overload in a nutshell.

And again, it’s not a nice-to-have, it’s a MUST-HAVE if you want to see progress.

Strength training Q&A

How much weight should you lift on the program?

You want to lift as heavy as you possibly can but keep in mind what’s “heavy” to you is going to be different than what’s “heavy” to someone else. 

This article right here walks you through how to determine the amount of weight you should lift during your workouts. 

And the article below will show you how to keep progressing and getting stronger.

How long will each workout take?

45 minutes-1 hour.

That’s just 3 hours (at the absolute most!) of working out each week.

I know we don’t all have the same 24 hours in a day but you can find 3 total hours for your workouts each week, right?

When is the best time to workout?

Whatever time is most convenient for you!

The most important thing is that you pick a time you can be consistent with. 

When will you see results on the workout program?

Results won’t come from working out alone, FYI.

You need to make sure your nutrition is in order. 

And that your cardio is on point (Make sure to get your steps; 7,500-10,000 daily).

I can’t emphasize enough how this isn’t some set in stone rule.

You may lose a little bit more, you may lose a litte bit less.

As long as you’re making progress though, that’s what counts.

So don’t make the mistake of saying to yourself, “Awh man, I’ve only lost X lbs this month.”

Progress is progress, homie.

Workout plan wrap up

Any questions about the program?

Ask away in the comments!