Beginner And Advanced Workout Schedule Guideline



This article will help you find right weight lifting schedule; more notably for beginners.  I’m going to try covering all the basics of having a good weight lifting schedule, and than offer up a few schedule options depending on your fitness level and available time. Lifting is the heart of any good fitness plan. Lifting weights and building lean muscle mass will help boost your metabolism over the long-term and help you live a more active life.


Creating An Effective Workout Schedule

Before you start filling in your calendar with workouts, you need to make sure you can commit to making time to working out. One of the biggest mistakes new gym goers make is that they overestimate how much time they have to work out.

Take a second and look at your schedule and figure out how much time you can reasonably dedicate to working out. Try to dedicate at least 3 days to going to the gym and adopt an effective weight training schedule. If you can do 5 days a week, that’s even better.

Now if you can only dedicate 2 to 3 days a week, your best bet is to go with a full body workout routine every other day. One great way to save time and fit in an extra workout every week is to do one weight lifting workout at home. Keep that in mind if you cant make it to the actual gym due to you being busy.


Workout Schedule

Fall 2012 Workout Routine Plan by Healthiful Balance_thumb[3]

Beginner Workout Schedule

If you’re a noobie or pretty new to lifting, here are a few options for setting up your weight lifting schedule:

3 Day Beginner Weight Lifting Schedule:

  • Monday – Full Body Workout
  • Wednesday – Full Body Workout
  • Friday – Full Body Workout

4 Day Beginner Weight Lifting Schedule:

  • Monday – Upper Body Workout
  • Tuesday – Lower Body Workout
  • Thursday – Upper Body Workout
  • Friday – Lower Body Workout

5 Day Beginner Weight Lifting Schedule

  • Monday – Upper Body Workout
  • Tuesday – Lower Body Workout
  • Wednesday – Abs and Core
  • Thursday – Upper Body Workout
  • Friday – Lower Body Workout


Advanced Weight Lifting Schedules

If you’re at an intermediate or more advanced level of fitness, you can get a little more focused with your workouts and follow one of these weight lifting schedules:

3 Day Advanced Weight Lifting Schedule:

  • Monday – Chest & Back
  • Wednesday – Abs, Core, & Legs
  • Friday – Biceps, Triceps, & Shoulders

4 Day Advanced Weight Lifting Schedule:

  • Monday – Chest & Triceps
  • Tuesday – Back & Biceps
  • Thursday – Legs
  • Friday – Abs, Core, & Shoulders

5 Day Advanced Weight Lifting Schedule

  • Monday – Chest & Triceps
  • Tuesday – Legs
  • Wednesday – Back & Biceps
  • Thursday – Abs & Core
  • Friday – Shoulders


Building Your Workout Routine


For the number of sets and repetitions (reps), this will all depend on your fitness goals.

  • Trying to  burn more fat and lose weight, aim for 3 sets of 12-15 reps.
  • Trying to tone (tighten up) and build lean muscle, aim for 3-4 sets of 10-12 reps.
  • Trying to build strength and muscle mass, aim for 3-5 sets of 6-10 reps.


Keep A Workout Journal 


Keep track of your workout schedule on a regular basis. This is a great way to stay motivated and track your progress.