What Are Some Free Weight Lifting Programs?


Quick Answer

The 4-Week Beginner's Workout Program by Muscle & Fitness and the Best Beginner Weight-Training Workout by Bodybuilding.com are two free weightlifting programs. Whereas the former is a split routine, the latter is a full-body workout program.

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Full Answer

A split program is one that has different exercises for different days. In comparison, full-body workouts consist of doing the same exercises everyday. The weightlifting program by Muscle & Fitness has days dedicated to different parts of the body as well as full-body days every now and then. Bobybuilding.com, on the other hand, suggests the same 13 exercises at least twice a week.

Resting is just as important as lifting weights. To ensure adequate rest, don't put heavy strain on your muscles on rest days. Likewise, rest for about 90 seconds between each set and for about two minutes between each exercise. Repetitions should take about five seconds each.

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