Strength Training
Strength training workout routines
Intermediate Routines
Version 1
The following regimen can be used for any 5 day/week workout schedule. I typically workout Monday-Friday, where each lift is executed once Monday-Thursday, and any targeted muscle group is performed again on Friday.
Back & Biceps
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 2-5 minutes | Warmup |
| Deadlift | 5 | 10, 8, 6, 8, 10 | Pyramid intensity |
| Pull-Ups | 3 | 10 | Failure on last set |
| Lat Pull Downs | 3 | 10 | |
| One Arm Seated Cable Rows | 3 | 12 | |
| Face Pulls | 3 | 12 | |
| Bent Over Rows | 3 | 10 | |
| Shoulder Superset | 3 | 12 | Failure |
| Hammer Curls | 3 | 12 | |
| Barbell Curls | 3 | 12 | |
| Back Hyperextension | 4 | 12 | |
| Planks | 3 | 60 seconds | |
| Leg Raises | 3 | 15 | |
| Sit Ups | 3 | 25 | |
| Bike | 1 | 20-30 minutes |
Chest & Triceps
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 4 | 10, 8, 5, 3 | Pyramid intensity |
| Incline Press | 4 | 12 | |
| Flys | 4 | 12 | |
| Dips | 3 | Failure | |
| Tricep Pushdowns | 4 | 12 | |
| Dumbbell Press | 4 | 12 | |
| Ab Roller | 3 | 10 | |
| Sitting Twists | 3 | 30 | |
| Wipers | 3 | 12 | |
| Run | 1 | 6 miles |
Legs
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 10 minutes | Warmup |
| Back Squat | 5 | 10, 8, 6, 8, 10 | Pyramid intensity |
| Lunges | 3 | 12 | |
| Good Mornings | 3 | 12 | |
| Kettlebell Deadlift | 3 | 12 | |
| Mixed Cable | 3 | 12 | Leg Curl, Side Step, Knee Raise |
| Back Hyperextension | 3 | 12 | Hold for 3 seconds at full extension |
| Calf Raises | 3 | 12 | |
| One Leg Balance | 3 | 45 seconds | On incline |
| Glute Bridges | 3 | 10 | |
| Rowerg | 1 | 5 minutes |
Shoulders & Traps
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 10 minutes | Warmup |
| Military Press | 4 | 12, 8, 5, 3 | Failure on last set |
| Lateral Raises | 3 | 12 | |
| Rear Delt Flys | 3 | 12 | |
| Front Raises | 3 | 10 | |
| Dumbbell Superset | — | — | |
| Barbell Shrugs | 3 | 10 | |
| One Arm Dumbbell Snatch | 3 | 10 | |
| Upright Rows | 3 | 10 | |
| Kettlebell Swing | 3 | 10 | |
| Farmers Carry | 3 | Failure | |
| Scissor Kicks | 3 | 30 seconds | |
| L-sit | 3 | Failure | |
| Toe Taps | 3 | 20 |
Version 2
It’s great that you’re looking to switch up your weightlifting routine. Here’s a 5-day lifting routine that you can follow using the equipment you have in your home gym. This routine focuses on different muscle groups each day to provide variety and promote balanced muscle development.
Day 1: Chest and Triceps
- Bench Press
- Incline Dumbbell Press
- Dumbbell Flyes
- Dips
- Tricep Pushdowns
- Push-Ups (bodyweight or with added weight if needed)
- Ab Roller or Planks for core work
- Cardio: Consider running or rowing for cardio.
Day 2: Back and Biceps
- Pull-Ups
- Bent-over Rows (with the barbell or dumbbells)
- Lat Pulldowns
- Seated Cable Rows
- Barbell or Dumbbell Bicep Curls
- Hammer Curls
- Back Extensions
- Cardio: Rowing or running can be good options.
Day 3: Legs
- Squats
- Romanian Deadlifts
- Lunges
- Leg Press
- Leg Extensions
- Calf Raises
- Planks for core work
- Cardio: Rowing or running.
Day 4: Shoulders and Abs
- Overhead Press
- Side Lateral Raises
- Front Raises
- Upright Rows
- Face Pulls
- Hanging Leg Raises
- Russian Twists
- Cardio: Running or rowing.
Day 5: Hercules/Full Body
Using a barbell, perform the following exercises with 10 reps each, resting for 2 minutes between sets. Complete at least 3 rounds.
- Reverse curl
- Overhead press
- Overhead tricep extension
- Barbell squat
- Bent-over row
- Lunges (hold center of barbell with one hand)
- Landmine twists
Version 3
A 5-day strength-biased split aimed at building strength and a balanced physique without bodybuilder-style hypertrophy volume. Main lifts sit in the 4-6 rep range with longer rest (3-5 minutes); accessories stay in the 8-12 range. The posterior chain gets two dedicated days, and every session starts with a short core/anti-rotation primer so the trunk is engaged before heavy compounds — and so core work doesn’t get skipped at the end when you’re cooked. Rotate the order Mon-Fri however fits your week.
Day 1: Lower — Squat Focus
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Dead Bug | 3 | 10/side | Core primer; lower back stays flat to the floor |
| Pallof Press | 3 | 10/side | Anti-rotation; 2 sec hold at full extension |
| Back Squat | 5 | 5 | Heavy; 3-5 min rest between sets |
| Bulgarian Split Squat | 3 | 8/leg | Hold DBs at sides |
| Goblet Squat | 3 | 10 | Slow 3-sec descent |
| Hanging Leg Raise | 3 | 10 | No swinging |
| Calf Raises | 4 | 12 | 1 sec pause at top |
Day 2: Upper — Push
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Hollow Hold | 3 | 30 seconds | Core primer |
| Plank with Shoulder Taps | 3 | 20 total | Anti-rotation. Hips must not sway — that is the whole rep |
| Bench Press | 5 | 5 | Heavy; 3-5 min rest |
| Military Press | 4 | 6 | Strict — no leg drive |
| Incline Dumbbell Press | 3 | 8-10 | Upper chest |
| Dips | 3 | AMRAP | Add weight if >12 unweighted |
| Lateral Raises | 3 | 12-15 | Slight forward lean |
| Tricep Pushdowns | 3 | 12 | Rope, split at bottom |
Day 3: Lower — Hinge Focus (Posterior Chain Priority)
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Bird Dog | 3 | 10/side | Slow tempo; brace |
| Plank | 3 | 45 seconds | Brace hard, ribs down |
| Deadlift | 5 | 3-5 | Heavy; 3-5 min rest. Reset every rep |
| Romanian Deadlift | 3 | 8 | Hamstrings; stop 1 inch above lockout |
| Hip Thrust | 3 | 10 | 1 sec pause at top, squeeze glutes |
| Back Hyperextension | 4 | 12 | Hold 3 sec at full extension |
| Good Mornings | 3 | 10 | Lighter load; perfect form |
| Farmers Carry | 3 | 40 yards | Heavy DBs or KBs |
Day 4: Upper — Pull
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Dead Bug | 3 | 10/side | Core primer |
| Plank with Shoulder Taps | 3 | 20 total | Anti-rotation. Hips must not sway — that is the whole rep |
| Pull-Ups | 5 | 5 | Add weight if >8 bodyweight |
| Bent-Over Row | 4 | 6 | Strict barbell row |
| Lat Pull Downs | 3 | 10 | Squeeze at bottom |
| One Arm Cable Row | 3 | 10/side | Focus on scapular retraction |
| Face Pulls | 3 | 15 | Rear delts + upper back |
| Barbell Curls | 3 | 10 | |
| Hammer Curls | 3 | 10 |
Day 5: Full Body / Weak-Point
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 10 minutes | Warmup |
| Ab Roller | 3 | 8 | Slow eccentric, knees if needed |
| Side Plank | 3 | 30 sec/side | Hips stacked |
| Hanging Leg Raise | 3 | 10 | |
| Goblet Squat | 4 | 8 | Front-loaded; chest tall |
| Push Press | 4 | 6 | Leg drive ok here |
| Bent-Over Row | 4 | 8 | |
| Romanian Deadlift | 3 | 10 | Lighter; hamstring stretch focus |
| Lunges | 3 | 10/leg | Walking, DBs at sides |
| Kettlebell Swing | 3 | 15 | Finisher; hinge-driven, not squat |
Version 4
Day 1 (Mon): Core Block — Flexion + Rotation
Run this before pressing, not after. Two sets each if you are short on time.
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Kettlebell Standing Side Crunch | 3 | 12/side | 55lb |
| Hanging Leg Raise | 3 | 15 | Floor version with kettlebell anchor also fine |
| Elbow-to-Knee Crunch | 3 | 20 | |
| Russian Twist | 3 | 30 | Weighted |
| Ab Roller | 3 | 10 | Or extended plank 45 sec |
| Superman | 3 | 30 sec |
Day 1 (Mon): Push — Week A
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Incline Barbell Press | 4 | 10, 8, 6, 6 | Pyramid intensity |
| Flat Dumbbell Press | 3 | 10 | Full stretch at bottom |
| Machine Chest Press | 3 | 12 | Load it up |
| Seated Dumbbell Overhead Press | 3 | 10 | |
| Cable Lateral Raise | 3 | 15 | One arm at a time |
| Dips | 3 | Failure | Add weight if >12 |
| Overhead Cable Tricep Extension | 3 | 12 | |
| Rowerg | 1 | 10-20 minutes |
Day 1 (Mon): Push — Week B
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Flat Barbell Bench Press | 4 | 10, 8, 6, 6 | Pyramid intensity |
| Incline Dumbbell Press | 3 | 10 | |
| Low-to-High Cable Fly | 3 | 12 | Upper chest emphasis |
| Standing Barbell Overhead Press | 4 | 8 | Last set to failure |
| Delt Superset | 3 | 10 each | Elbows-tucked out-swing → half lateral → full lateral |
| Close-Grip Bench or Skull Crushers | 3 | 10 | |
| Tricep Pushdown | 3 | 12 | |
| Rowerg | 1 | 10-20 minutes |
Day 2 (Tue): Conditioning + Core A (Anti-Movement)
Bike 30 miles or 30 minutes Rowerg — alternate week to week.
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Pallof Press | 3 | 10/side | Anti-rotation; resist the twist |
| Suitcase Carry | 3 | 40 yd/side | 55lb kettlebell, one side only |
| Dead Bug | 3 | 10/side | Low back pinned to floor |
| Side Plank | 3 | 45 sec/side | Hips stacked |
| Hollow Hold | 3 | 30 sec | |
| Bird Dog | 2 | 10/side | 3 second hold per rep |
Day 3 (Wed): Legs — Week A (Squat Priority)
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Back Squat | 6-7 | Pyramid to failure, then strip down | Smith machine or barbell |
| Romanian Deadlift | 4 | 8 | The missing hinge; hamstring stretch, flat back |
| Leg Extension | 3 | 12 | |
| Seated Hamstring Curl | 3 | 12 | |
| Standing Calf Raise | 5 | 10 | Pause at full stretch |
| Hip Abduction Machine | 3 | 15 | Knees apart — the opposite of the adduction machine |
| Stair Stepper | 1 | 20 minutes |
Day 3 (Wed): Legs — Week B (Hinge Priority)
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Trap Bar or Conventional Deadlift | 5 | 5 | Trap bar if the low back is cranky |
| Bulgarian Split Squat | 4 | 10/leg | Or single-leg press on the sled |
| Barbell Hip Thrust | 3 | 10 | Replaces the 20-second glute bridge |
| Lying Hamstring Curl | 4 | 10 | |
| Seated Calf Raise | 5 | 12 | |
| Hip Adduction Machine | 3 | 15 | The “squash a watermelon” machine |
| Stair Stepper | 1 | 20 minutes |
Day 4 (Thu): Pull — Week A
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Pull-Ups | 4 | 6-10 | Add weight if >10 bodyweight |
| Bent-Over Barbell Row | 4 | 8 | Strict, no body english |
| One Arm Dumbbell Row | 3 | 10/side | |
| Face Pulls | 3 | 15 | Rear delts — the biggest hole in the old plan |
| Reverse Pec Deck | 3 | 15 | |
| Barbell Curls | 3 | 10 | |
| Hammer Curls | 3 | 12 | |
| 45° Back Extension | 3 | 12 | 3 second hold at top |
| Rowerg | 1 | 20 minutes |
Day 4 (Thu): Pull — Week B
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Rowerg | 1 | 5 minutes | Warmup |
| Lat Pull Downs | 3 | 10 each grip | Wide, narrow, neutral |
| Seated Cable Row | 4 | 10 | |
| Chest-Supported or T-Bar Row | 3 | 10 | No low-back involvement |
| Face Pulls | 3 | 15 | |
| Barbell Shrugs | 4 | 12 | Pause at top |
| Incline Dumbbell Curl | 3 | 10 | Long-head biceps stretch |
| Cable or Preacher Curl | 3 | 12 | |
| Farmers Carry | 3 | 40 yd | Grip and forearms |
| Rowerg | 1 | 20 minutes |
Day 5 (Fri): Barbell Complex — Week A
One barbell, no rest inside a round. 3-4 rounds, 10 reps each, 2 minutes rest between rounds. Pick the weight your weakest movement can handle for 10 — that is the overhead tricep extension. This day is metabolic, not heavy; do not chase load.
| # | Lift | Reps | Notes |
|---|---|---|---|
| 1 | Bent-Over Row | 10 | Bar starts at the hang |
| 2 | Romanian Deadlift | 10 | New — the hinge this circuit was missing; same position as the row |
| 3 | Reverse Curl | 10 | |
| 4 | Overhead Press | 10 | |
| 5 | Overhead Tricep Extension | 10 | Usually the limiting lift — set the weight here |
| 6 | Back Squat | 10 | Bar already on the back from the press |
| 7 | Lunge | 10/leg | |
| 8 | Landmine Side-to-Side | 10 | Rotate from the hips, not the arms |
Day 5 (Fri): Barbell Complex — Week B
Same rules: 3-4 rounds, 10 reps, no rest inside a round.
| # | Lift | Reps | Notes |
|---|---|---|---|
| 1 | Barbell High Pull | 10 | Explosive; elbows lead |
| 2 | Good Morning | 10 | Hinge variant; go light |
| 3 | Barbell Curl | 10 | Supinated — complements week A’s reverse curl |
| 4 | Push Press | 10 | Leg drive allowed |
| 5 | Skull Crusher (standing to forehead) | 10 | Or repeat overhead extension |
| 6 | Front Squat | 10 | Front rack; more core demand than back squat |
| 7 | Reverse Lunge | 10/leg | Easier on the knees than forward lunges |
| 8 | Landmine Rotation | 10 | Half-kneeling version for more oblique isolation |
Version 5
A different organizing principle from Versions 1-4. Those were all body-part splits — chest day, leg day, pull day. This one is a movement-pattern rotation with undulating intensity: every lifting day is full body, and what changes day to day is the intensity zone, not the muscle group.
| Day | Zone | Reps | Length |
|---|---|---|---|
| Mon | Heavy | 4-6, antagonist pairs | ~60 min |
| Tue | Rowerg intervals + core + hips | — | ~50 min |
| Wed | Power | 3-5 explosive | ~40 min |
| Thu | Volume | 8-15, antagonist pairs | ~65 min |
| Fri | Density | EMOM blocks | ~40 min |
| Sat or Sun | Long ride | 30-40 miles | 2-3 hrs |
| The other weekend day | Full rest | — | Walk only |
Day 1 (Mon): Heavy — 4-6 Reps
Alternate A1 and A2 with minimal rest between them, then rest 2-3 minutes before the next round. Add weight when you hit the top of the rep range on every set.
| Pair | Lift | Sets | Reps | Notes |
|---|---|---|---|---|
| A1 | Smith Machine Back Squat | 5 | 5 | Anchor lift. Vertical torso, stop at parallel |
| A2 | Dead Bug | 5 | 8/side | Plate overhead if it gets easy |
| B1 | Seated Dumbbell Overhead Press | 5 | 6 | Seated with back support — no standing arch |
| B2 | Weighted Pull-Up | 4 | 5 | Belt or held dumbbell; spine in traction |
| C1 | Close-Grip Bench Press | 4 | 6 | Chest and triceps together |
| C2 | Chest-Supported Row | 4 | 6 | Replaces bent-over rows; the pad does the bracing |
| D1 | Barbell Hip Thrust | 4 | 6 | Heavy hip extension; ribs down, chin tucked |
| D2 | Seated Hamstring Curl | 4 | 8 | Heavy |
| E1 | Farmers Carry | 3 | 50 yd | Heavy. Stand tall — do not lean away from the weight |
| E2 | Single-Leg Standing Calf Raise | 4 | 10/leg | Gastroc. 3 sec pause at the bottom stretch, full ROM |
Day 2 (Tue): Rowerg Intervals + Core + Hips
8 × 500m, rest equal to work time. Alternate weekly with 4 × 2000m at a steadier pace.
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Couch Stretch | 2 | 60 sec/side | Hip flexors, right after the row |
| 90/90 Hip Switch | 2 | 10/side | Internal and external rotation |
| Bird Dog | 3 | 10/side | 5 second hold; the single best low-back drill |
| Plank with Shoulder Taps | 3 | 20 total | Anti-rotation. Hips must not sway — that is the whole rep |
| Suitcase Carry | 3 | 40 yd/side | 55lb kettlebell, one side only |
| Side Plank | 3 | 45 sec/side | Hips stacked; lateral core endurance |
| Hollow Hold | 3 | 30 sec | Low back flat to the floor the whole time |
Day 3 (Wed): Power — 3-5 Explosive Reps
Every rep is fast. Stop the set the moment speed drops — this day builds output, not fatigue. Rest 90 seconds. About 40 minutes.
| Lift | Sets | Reps | Notes |
|---|---|---|---|
| Broad Jump | 5 | 3 | Horizontal hip drive — the closest thing to a sled push. Reset fully between reps |
| Stationary Bike Sprint | 6 | 20 sec | All-out, 90 sec easy spin between. Concentric-only like the sled, and it feeds your road rides |
| Squat Jump | 5 | 5 | Bodyweight only; land soft, reset between reps |
| Box Jump | 5 | 3 | Step down, never jump down |
| Landmine Push Press | 4 | 5/arm | Angled bar path is easier on the spine than overhead |
| Explosive Pull-Up | 4 | 5 | Pull as fast as possible; chest to bar if you can |
| Medicine Ball Rotational Throw | 4 | 8/side | Pivot the back foot. Rotate from the hips, not the spine |
| Medicine Ball Chest Pass | 4 | 8 | Explosive horizontal push |
| Jump Rope | 3 | 60 sec | Gastroc elastic work. If you would rather not jump: explosive leg-press calf raise, 4 × 12 fast |
| Bear Crawl | 3 | 20 yd | Knees an inch off the floor, hips low and level. Total-body stability, same job the get-up had |
Day 4 (Thu): Volume — 8-15 Reps
Rest 60-90 seconds between pairs. Chase the rep count, not the load. Every lift here has your torso either supported or vertical.
| Pair | Lift | Sets | Reps | Notes |
|---|---|---|---|---|
| A1 | Leg Press | 4 | 12 | Feet mid-platform. Do not let the low back round off the pad |
| A2 | Lying Hamstring Curl | 4 | 12 | |
| B1 | Incline Dumbbell Press | 4 | 12 | |
| B2 | Chest-Supported Row | 4 | 12 | |
| C1 | Machine Shoulder Press | 3 | 12 | |
| C2 | Lat Pull Downs | 3 | 12 | Rotate grips week to week |
| D1 | Leg Extension | 3 | 15 | Quad-only; no hip involvement at all |
| D2 | Nordic Hamstring Lower | 3 | 6 | Slow eccentric. Band-assisted to start |
| E1 | Bulgarian Split Squat | 3 | 10/leg | Dumbbells at the sides, torso upright |
| E2 | Standing Cable Hip Extension | 3 | 15/side | Torso vertical, no spinal load |
| F1 | Cable Lateral Raise | 3 | 15 | |
| F2 | Face Pulls | 3 | 20 | Rear delts |
| G1 | Incline Dumbbell Curl | 3 | 12 | |
| G2 | Overhead Cable Tricep Extension | 3 | 12 | |
| H1 | Seated Calf Raise | 4 | 20 | Soleus — the muscle standing raises miss. 2 sec bottom pause |
| H2 | Tibialis Raise | 2 | 20 | Front of the shin. Antagonist and ankle insurance |
| I | Hip Abduction Machine | 3 | 20 | Glute medius — a weak one makes the low back compensate |
Day 5 (Fri): Density — EMOM Blocks
Three blocks, 10 minutes each, 3 minutes rest between blocks. EMOM = every minute on the minute: start the listed reps at the top of each minute, and whatever time is left is your rest. If you cannot finish inside the minute, the weight is too heavy.
Progression is the clock, not the bar. Same weights next week — finish each minute faster.
| Block | Minute | Work | Notes |
|---|---|---|---|
| A (10 min) | Odd | 8 Goblet Squats | Front-loaded and self-limiting; chest tall |
| A | Even | 8 Landmine Press | 4/arm |
| B (10 min) | Odd | 12 Reverse Lunges | 6/leg. Bodyweight, or light dumbbells at the sides |
| B | Even | 8 Renegade Rows | 4/side; hips square, no twisting |
| C (10 min) | Odd | 12 Landmine Rotations | Rotate from the hips, back foot pivots |
| C | Even | 20 yd Suitcase Carry | Each side |
If you ride Sunday: run two blocks instead of three.
Day 6 (Sat or Sun): Long Ride — 30-35 Miles
Afterward, 10 minutes: couch stretch, 90/90 hip switches, and a few minutes of walking. The hip flexors have just spent two hours shortened.
The other weekend day is a full rest day. Walk if you want. No gym, no rower.
How to Progress Version 5
| Day | What goes up | When |
|---|---|---|
| Mon (Heavy) | Weight | Top of rep range hit on every set |
| Wed (Power) | Height, distance, or speed | Never add load at the cost of speed |
| Thu (Volume) | Reps first, then weight | 15 reps on all sets → add load, reset to 8 |
| Fri (Density) | Reps per minute, or rounds | Same weight until the clock stops beating you |
| Sat/Sun (Ride) | Distance, then pace | Stay aerobic; the ride is not a fifth hard session |
Run it 6-8 weeks, then take an easy week: same sessions, two-thirds the load, no sets to failure, ride 20 miles instead of 35.