Free Online Workout Programs

"Easy to Understand Workout Routines"

Welcome to building-muscle-now.com, where you will find many free online workout programs to help you meet your workout goals.

Be sure to consult your physician before undertaking any weight training program.

The following free workout routines are suggested only.

Customized routines can be created for a reasonable fee.

Always warm up properly before starting your weight lifting session, to avoid injuries.

As always suggested to see best results:

• Keep your weight lifting diet in check

• Exercise with the appropriate intensity and...

• Get plenty of water and rest.

Also, be sure to download the Free Printable Workout Log chart to keep track of your progress.

Basic 4 Day Workout Split

Below you'll find one of our free online workout programs that is well suited for someone who has at least one year of weight training experience.

(For novice routines, check out our Weight Lifting Programs for Beginners section.)

It is also recommended that you have a membership to a well equipped gym in order to perform some of the machine exercises.  If you only have access to free weights at home, check out the 3 Day Free Weights Workout Program instead.

Note: For the following workout routine, you should try to use heavier weights for the lower rep ranges (4-6 reps) and lighter weights for the higher rep ranges (6-12 reps).  Be sure to warm up thoroughly before ALL working sets!
 

Monday - Chest and Triceps

• Bench Press or Incline Bench Press - 1 set X 4-6 reps, then 2 sets X 8-12 reps

• Dumbbell Incline Flys or Flat Flys - 3 sets X 8-12 reps

• Pushups - 3 sets to failure
   

• V-bar or Rope Press downs - 2 sets X 8-12 reps

• Skull Crushers - 2 sets X 8-12 reps

• Bench Dips - 2 sets to failure
  
   

Tueday - Back and Biceps

• Pull-ups or Assisted Machine Pull-ups - 2 sets to failure

• Neutral or Close Grip Pull downs - 3 sets X 8-12 reps

• Seated Row - 1 set X 4-6 reps, then 2 sets X 8-12 reps
  OR Deadlifts* - 1 set X 4-6 reps, then 2 sets X 8-12 reps

* Note: Deadlifts to be done once every 2 to 3 weeks to avoid overtraining, otherwise do the Seated Row movement.

• Barbell or Alternating Dumbbell Curls - 3 sets X 10-12

• Hammer or Pinwheel Curls - 2 sets X 10-12

• Preacher Curl - 1 set to failure
   

Wednesday - OFF Day

You can do some low intensity cardio (LI cardio) exercise on this day if you like.



Thursday - Shoulders and Abdominals

• Barbell or Dumbbell Shoulder Presses - 3 sets X 8-12 reps

• Dumbbell Lateral Raises - 3 sets X 8-12 reps

• Dumbbell Front Raises - 3 sets X 8-12 reps

• Barbell or Dumbbell Shrugs - 3 sets X 8-12 reps
   

• Ab Crunches or Leg Raises - 3 sets to failure

Friday - Legs

• Barbell Squats or Leg Press - 1 set X 4-6 reps, then 2 sets X 8-12 reps (alternate squats one week / leg press the next week)

• Leg Extensions - 3 sets X 8-12 reps

• Lying or Seated Leg Curl - 3 sets X 8-12 reps

• Seated or Standing Calf Raises - 3 sets X 8-12 reps

Saturday and Sunday - OFF Days

Perform LI cardio on these days if you wish.

Each week, try to make small increases in the weight you lifted in the previous week.

Look over your lifts from the prior week in your workout journal and try to beat those numbers.

Over time, these small increases will add up and before you know it you may have added hundreds of pounds to a lift.

The stronger you get... the more you will grow, IF you keep your weight lifting diet in line with your goals.

Remember that this process is not a race.

It is a marathon, so to speak.  You won't add 50lbs of muscle over night.

Take your time and review all the principals throughout this site and educate yourself with the tools necessary to Build Muscle Now!

More free online workout programs can be seen in the next section.

More Weight Lifting Programs >>

Go to Free Weights Workout Program >>
 

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