This option will also suit the intermediate lifter, as you can just keep increasing the weights. By the end of 3 months you should be feeling strong enough to have increased your weights by approximately 5-10%.

• Chest press. 3 sets of 8 repetitions.
• Bent over row. 3 sets of 10 repetitions.
• Triceps. 3 sets of 12 repetitions.
• Biceps. 3 sets of 12 repetitions.
• Knee extensions. 3 sets of 12 repetitions.
• Calf raises. 3 sets of 25 repetitions.
• Push ups. 3 sets of 20 repetitions. (If you can do more in a repetition, then go for it.)

Weight Training Schedule

– 3 times a week is a good starting point when determining your needs for strength training. Your muscles need time to recover.