Description: This is a general physical preparedness (GPP) style program that can be used for a variety of goals including fat loss, building muscle, and building your overall work capacity (AKA “gas tank”).  Please note that this is not a specific program for specific athletic goals, rather a generalized program for simple goals such as body composition changes.  With every sample strength training program, please note that you have individual needs, that you are not a blank slate, that you have a lifetime of conditioning under your belt (whether you like your conditioning or not).  You will need to supplement this program with training for your individual needs, and may need to substitute some of the exercises with others.  Also recognize that not all goals can be achieved strictly through exercise – some require very specific lifestyle adjustments to be achieved.  For instance, fat loss is dependent on the principle of energy balance, (and ensuring you are in a caloric deficit) as opposed to simply training harder or longer.  In order for any strength training program to be effective, you must consider all of the variables needed to achieve your goals.

This program requires minimal equipment and can be performed at home or at the gym.  There are three, full body strength training sessions per week, performed on non-consecutive days, for four weeks.

Continue reading 4-week Sample Strength Training Program for your Workout Routine: Using Only Dumbbell Weight Training and Bodyweight exercise – by John Sifferman