Official Body-for-LIFE Weight-Training Plan

  • Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
  • Alternate training the major muscles of the upper and lower body.
  • Perform two exercises for each major muscle group of the upper body.
  • Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
  • For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
  • Always plan your training before hand.
  • Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

Daily Training Guide

Download the Exercise Guide

Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 2 Cardiovascular Workout
Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals
Day 4 Cardiovascular Workout
Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 6 Cardiovascular Workout
Day 7 Rest

Upper Body

Chest

Choose Exercise from List

  • Barbell Bench Presses
  • Barbell Incline Presses
  • Dumbbell Bench Presses
  • Dumbbell Incline Presses
  • Dumbbell Flyes
  • Cable Crossovers
  • Repetitions: x12, x10, x8, x6, x12, x12

Back

Choose Exercise from List

  • Pull-Ups
  • Wide-Grip Lat Pulldowns
  • One-Arm Dumbbell Rows
  • Seated Cable Rows
  • Back Extensions
  • Straight Arm Pulldowns
  • Repetitions: x12, x10, x8, x6, x12, x12

Shoulders

Choose Exercise from List

  • Seated Dumbbell Presses
  • Front Raises
  • Lateral Raises
  • Reverse Flyes
  • Upright Cable Rows
  • Upright Barbell Rows
  • Repetitions: x12, x10, x8, x6, x12, x12

Biceps

Choose Exercise from List

  • Alternate Dumbbell Curls
  • Barbell Curls
  • Preacher Curls
  • Concentration Curls
  • Cable Curls
  • Hammer Curls
  • Repetitions: x12, x10, x8, x6, x12, x12

Triceps

Choose Exercise from List

  • Seated Triceps Presses
  • Lying Triceps Presses
  • Triceps Kickbacks
  • Triceps Pushdowns
  • Cable Extensions
  • Bench Dips
  • Repetitions: x12, x10, x8, x6, x12, x12

Lower Body

Quadriceps

Choose Exercise from List

  • Barbell Squats
  • Leg Presses
  • Leg Extensions
  • Repetitions: x12, x10, x8, x6, x12, x12

Hamstrings

Choose Exercise from List

  • Dumbbell Lunges
  • Straight-Leg Deadlifts
  • Lying Leg Curls
  • Repetitions: x12, x10, x8, x6, x12, x12

Calves

Choose Exercise from List

  • Seated Calf Raises
  • Standing Heel Raises
  • Repetitions: x12, x10, x8, x6, x12, x12

Abs

Choose Exercise from List

  • Floor Crunches
  • Oblique Floor Crunches
  • Decline Crunches
  • Decline Oblique
  • Hanging Knee Raises
  • Reverse Crunches
  • Cable Crunches
  • Cable Oblique Crunches
  • Repetitions: x12, x10, x8, x6, x12, x12

Click here to learn about the Body-for-LIFE Cardio-Training Plan