Looking for a weight lifting routine

Ultimately it depends on your strength goals of what you should do and how your body responds to it.

If you are wanting to get strong, get on the free weights for your core strength lifts.

Here's my typical routine:

M - Bench, Squat (both are done with 3 warm up sets at lighter weights then final set is working set to failure), followed by dumb bell rows/tricep extensions (3 sets each arm), and situps or knees to elbows.

T - Power Cleans and then Pendlay bar bell rows (again 3 warm up sets at lighter weights and final working set to failure), followed by 30-40m of interval cardio or if the weather is moderate something outside (hill sprints, snow shoeing).

W - Rest Day (although I'll hit cardio every other Wednesday on average just so I can eat more calories)

TH - Deadlifts and Strict Press (3 warm up sets, final working set to failure), followed with cardio

F - Incline Bench, Squat (3 warm up sets, final working set to failure), followed with dumb bell rows/tricep extensions and then ab work.

In addition to this schedule, if there's fresh powder then I'm out skiing.

I have all my weights and squat rack at home, so I only have to go to a gym when I'm traveling. I would get booted out of PF since I grunt and when I fail a lift I may end up dropping the bar.

Since you are new at lifting, I'd suggest taking a few classes specific to weight lifting so you can work the form. Start with lighter weights to get your form down. Never compromise your form.


Good luck to you!

bodybuilding.com has great starter routines for anybody

Hey guys, I just joined planet fitness, and Im looking for a good weight lifting routine. Ive never weight lifted before, so this is all a bit new to me. Im looking to try to get a routine started, but I need some suggestions for where to get started. Does anyone have any suggestions to help me get started?


NOTE: Look, I get PF is not the best place to become a huge body builder. Thats not my goal at all. I want to build up my muscle mass and size, and I know I can do that at PF, just need to know where to start.

I just started with The New Rules of Lifting for Women. It is amazing. The book is very helpful and offers diet and nutrition advice as well as detailed instructions on how to properly do the exercises. I checked it out at my local library first but loved it so much I bought it. There is a book fro men, for abs, and I think a new book coming out this summer.

I would check out bodybuilding.com. They have a lot of programs for men/women for lifting. They have programs for all levels as well.

definitely! Bodybuilding.com has awesome workouts!!! I follow Jamie Eason's Live Fit trainer. It's geared toward girls, but I know that it would be just as good for guys. I work out with the men...they are learning to stay out of my way! Ha!

stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This is what I just started. Helloitsdan pointed me to this.

starting strength by Mark Ripptoe is a good program out there. it focuses on teaching how to do what he calls the primary lifts (squat,deadlift,press,power clean,bench), and setting a up a routine. I've also heard good things about strong lifts 5x5 but have no personal experience with it.
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^^ +1

I would check out bodybuilding.com. They have a lot of programs for men/women for lifting. They have programs for all levels as well.

definitely! Bodybuilding.com has awesome workouts!!! I follow Jamie Eason's Live Fit trainer. It's geared toward girls, but I know that it would be just as good for guys. I work out with the men...they are learning to stay out of my way! Ha!

I am doing the LiveFIt program and I really like it... I started without any real lifting experience and this was great. After I am done with the program in March I plan on doing the New Rules for Women to continue lifting!! :bigsmile:

Keep in mind to safely squat, you should have a power rack. This allows you to set the weight down if you have to, without it pushing you all the way to the ground. You might not have a power rack at Planet Fitness.

When you deadlift, it needs to be a certain height off the floor as well. Make sure they have bumper plates for their olympic barbells, unless you plan on starting cold on 135#, which is a bad idea.

30 day shred?

Hey guys, I just joined planet fitness, and Im looking for a good weight lifting routine. Ive never weight lifted before, so this is all a bit new to me. Im looking to try to get a routine started, but I need some suggestions for where to get started. Does anyone have any suggestions to help me get started?


NOTE: Look, I get PF is not the best place to become a huge body builder. Thats not my goal at all. I want to build up my muscle mass and size, and I know I can do that at PF, just need to know where to start.

you can sign up at PF to design a program. i go in MA and the trainer is great.

30 day shred?

I already do 30ds every day for a cardio workout. I double time my exercises, and use 10lb weights instead of 2.5

You need a lot more weight and a strength training routine to look like Bradley Cooper. Don't worry about looking like the body builder that takes years of hard work and a caloric surplus. (He is training to look like that, it is not an accident and you cannot look like that without trying.)

30 Day shed is more of a cardio circuit training that uses light weights, it is not a strength training routine.

Said already but Stronglifts 5x5. I just started it myself and I am loving it.

Stronglifts 5x5.

I fumbled around a lot until I got Mark Rippetoe's starting strength. It's a good launching point.

A brilliant starting point. I agree.