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Free Weights Workout Program

"Using a Free Weights Workout Program to Build Muscle"

Maybe not everyone has the capability to perform the free weights workout program of 7-Time Mr. Olympia winner Ronnie Coleman, but using the principals behind free weight compound lifts can help build your physique.

The problem with many novice weight lifters and bodybuilders is that they try to setup their workout routines like a professional bodybuilder might.

This is probably not the best idea because professional bodybuilders are in a league of their own, have gifted genetics and use substances that we are not inclined to discuss on our site.

For the average Joe who wants to build muscle, a basic free weights workout program should do the trick!

Forget about what you think you have learned in the muscle magazines.

Many of those routines are taken from professional bodybuilders' workout plans.

Instead, focus on core heavy compound movements with a program aimed at maximum recovery.

Recovery is so important to a "natural" bodybuilder.  So many new trainees will learn the hard way that overtraining can be their worst enemy, when it comes to building muscle.

The following is a 3 day per week basic program that concentrates on the basic compound lifts.

Don't forget to download the Free Printable Workout Log chart to keep track of your progress.

Free Weights Workout Program - 3 Days per Week

The following workout plan is recommended for lifters with 1 or more years of training experience.

It is a good program if you workout at home or the gym, however those who exercise at home may not be able to perform barbell squats properly unless they have a squat rack.  In that case, stick with Dumbbell Squats.

(If you are just starting out, be sure to check out our Weight Lifting Programs for Beginners area.)

Again, always check with your doctor before starting any new training program and be sure to do adequate warm-up exercises to avoid any injuries.

Note: For this following workout plan, you should try to use heavier weights in the lower rep ranges (4-6 reps) and lighter weights for the higher rep ranges (6-12 reps).


Monday - Chest, Shoulders and Triceps

  • Flat, Incline or Decline Barbell Bench Press - 4 sets of 6-10 reps (try rotating between the 2 exercises each week to keep things fresh)

  • Standing or Seated Barbell Shoulder Presses - 3 sets of 6-10 (alternate exercises each week)

  • Skull Deadlifts or JM Presses - 2 sets of 8-12 reps



Wednesday - Legs

  • Barbell or Dumbbell Squats - 4 sets of 6-10 reps

  • Barbell Hack Squats - 2 sets of 6-10 reps

  • Stiff Legged Deadlifts (SLDL's) or Dumbbell Leg Curl - 2 sets of 8-10 reps (Perform SLDL's once every 2-3 weeks and do Dumbbell Squats on the same day)

  • Standing One Legged Calf Raises on Stair Step - 2 sets 12-20 reps


Friday - Back and Biceps
  • Narrow Grip or Shoulder Width Pullups - 3 sets to failure
  • Dumbbell Rows - 3 sets of 6-10 reps
  • Deadlifts or Rack 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 and never in the same week as SLDL's.  It is suggested to choose Rack Deadlifts at all other times.

  • Barbell or Alternating Dumbbell Curls - 3 sets of 8-12 reps
  • Barbell or Dumbbell Wrist Curls - 2 sets of 12-20 reps

On your days off, Tuesday, Thursday, Saturday and Sunday, you are encouraged to try to get some low intensity cardio sessions in for heart health reasons and to keep fat at bay.

For the above free weights workout program, be sure to review your workout log before each workout.

Your goal should be to make small increases in your lifts of 5 to 10lbs per week.

After a while you may find that you will stall on your progression.  That's ok.  Just switch up the exercise to the other listed if you cannot make any progress after 2 weeks using the same weight.

Another important factor with smart weight training is to make sure that you don't head into over training.

Taking a week or two off every 6 to 8 weeks will do you more good than not.

If your lifts are going nowhere and you are not "feeling it" during your workouts, you may very well need some time off.

Getting to know your body and how it works is all part of the learning process.

More free weights workout programs can be seen in the next sections.

More Weight Lifting Programs >>

Go to Free Online Workout Programs >>

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