Weight Training Programs for Basic Strength

Weight Training Programs for Basic Strength: "Sample Weight Training Programs for Basic Strength

The following sample weight training programs should follow the parameters in the table above. Exercises should be completed in the sequences set out.

Program 1 - Bodyweight Exercises

Burpees

Push ups

Lunges

Crunches

Box step up with knee drive

Pull ups

Alternating split squats

Supermans

See the circuit training exercises article and abdominal exercises article for exercise descriptions.

Program 2 - Medicine Balls & Resistance Bands

Medicine ball lunge cross over

Resistance band lateral rows

Medicine ball oblique crunches

Resistance band squats

Medicine ball kneel to push ups

Resistance band lunges

Medicine ball reverse curls

Resistance band bent over rows

Medicine ball single leg chops

Resistance band biceps curls

See the medicine ball exercises article and resistance band exercises article for exercise descriptions.

Program 3 - Free weights

Dumbbell squats

Bench presses

V sit ups

Deadlifts (light weight)

Bent over rows

Back extensions

Lunges

Seated dumbbell shoulder presses

Russian twists with dumbbell

Calf raises

The weight training programs could also be combined taking various exercises from each.