These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.
Week one: perform sessions 1, 2, 1 Week two: perform sessions 2, 1, 2 Week three: perform sessions [...]
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
If I only had one dumbbell and needed to reach a strength training goal, the dumbbell swing would be one of my exercises of choice. This weight training exercise is very simple and yet powerfully effective at eliciting a positive training effect. I like this weight training exercise mostly because it is easy to [...]
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Here at Physical Living, we have a health-first perspective on fitness and athleticism. We know that strength is a skill that anyone can develop with practice, and reap the benefits of a stronger, leaner physique – [...]