Welcome to The Weekly Lift!
Here you'll find my total body strength training routine - structured for gaining strength, burning body fat, boosting metabolism and developing a great physique! For ALL fitness levels, for in the gym or at home. The weekly lift is refreshed every two weeks and posted every other Monday, remaining up through the following Sunday.
FORMAT:
This lifting split will include 6 workouts to choose from that will stay up for two weeks at a time, inlcuding 3 main total body lifts & 3 focused lifts. This routine is structured to put the emphasis on the three total body workouts - go for these first & space them out so that you have at least one rest day in between. If you want to do the focused lifts, replace Total Body #3 with Lower Body #3 & Upper Body #4 (Thus taking your lifting routine to 4 days instead of 3). If you would like to add in the Core /Conditioning / Mobility workout, you can schedule this whenever you want to bring your weekly split to either 4 or 5 days (or replace a total body workout with it if desired). Remember to always listen to your body first and see how you feel - if you are fatigued or sore, make sure to take a complete rest day; you should always take at least 2 complete rest days from strength training during the week to allow for recovery.
Choose Your Weekly Schedule:
These workouts can be performed however you like, but keep in mind that they are listed in an intentional order. If you are a beginner, start with 1-3 lifts per week.
For a 5-day split: Perform Total Body #s 1&2 and take a rest day in between and after. Then work Lower Body & Upper Body (these can be done back to back), and supplement in with the Core/Conditioning/Mobility workout whenever you like (instead of a rest day/in between the major lifts).
For a 4-day split: Work Total Body #s 1&2 and upper & lower body lifts OR all 3 total body & 1 focused lift.
For a 3-day split: Work all three Total Body lifts, or choose either Total Body #1 or #2 and then do the Upper & Lower body lifts.
For a 1 or 2-day per week split: Choose any of the three Total Body lifts.
Most importantly, listen to your body and allow yourself time to recover as needed. Rest days are JUST AS IMPORTANT - it is the time that your muscles actually do the growing. Make sure get in good protein, good sleep, and allow for rest.
FAQ'S:
How much time do I need to complete the lift?
Each total body lift is set-up to take about 60 minutes; the heavier you lift, the more time you may need for rest. For those just starting out, or who are shorter on time - each workout can be modified to take 30 minutes by doing one less set than what is listed. This will be described in the workout itself, but generally you will decrease from 4 to 3 sets, or 3 to 2 sets.
Why this format?
The three total body lifts will focus on major compound muscle movements that work ALL muscle groups. Working these lifts alone will bring great results and will work each muscle group 2-3x per week if done in the same week. It's easy to fall into a trap of not placing enough frequency on the muscles to see the desired results, especially when the split is more broken down. Repetition is an important part of seeing results, so working the same lifts for two weeks in a row is actually beneficial for results and measuring strength gains. Make sure to leave at least a day in between each total body lift & do not perform them on consecutive days - I'm repeating this again because it is important.
The Lower & Upper Body lifts are meant to replace Total Body #3 and allow for more focused work for those that have more time to dedicate to lifting & who want a higher volume of work on these specific areas.
The Core/ Conditioning/ Mobility lift is intended to allow you to exercise in a way that promotes movement and provide more core work to supplement the rest of the workouts. This is an optional lift and can be worked in whenever you want.
Once again because these lifts will be up for two weeks, you can easily space them out as needed over the two week span OR complete them in one week and repeat for the next.
What about cardio?
For my recommendations on cardiovascular exericse, click HERE!
Can I change the order of exercises?
The workouts are put in an intentional order, but you can modify the order due to equipment limitations OR just as needed. If there is a lagging muscle group that you would like to place a little more emphasis on, then start with that exercise FIRST within the total body workout. Otherwise, follow the order as listed.
What if I want to do MORE work on a lagging muscle group?
If you have a weak or lagging muscle group that you would like to place greater emphasis on, you can opt to add in a very light supplemental lift on your rest days - work 2-3 exercises MAX for this area and focus on lighter weight and higher reps to prevent overtraining. This is only recommended to be done for a short period of time or until you notice new growth. If you would like any further customization or a completely tailored plan, check out my coaching options HERE.
What equipment do I need to do these workouts at home?
For my recommended home gym equipment needed, click HERE.
Lastly - HAVE FUN & enjoy the process! You are on your way to becoming a strong, fat-burning machine. Love, Amanda💙