Paired with the correct nutrition and lifestyle strategies, this program can be used for fat loss and muscle building goals, or for general conditioning. This program will require a gym membership. As with all general programs, you will need to adjust this program to your individual needs. For example, some exercises may need to be increased in difficulty, and others may need to be decreased. A lot of people have trouble with strict, deadhang pullups, for instance. I recommend substituting pullups with resistance bands as assistance or negative repetitions (eccentric only). Please post to comments if you have any questions.

For the first 3-4 weeks:
Frequency – 3x/week, preferably spaced apart throughout the week.
Number of exercises – 4-6
Order of exercises – Do challenging exercises first, especially when you’re learning a new exercise (you want to learn while you’re fresh), save supplemental and isolation exercises for last
Sets – 2-3 per exercise.
Reps – Each set will consist of 12 repetitions (try to leave one or two reps left “in the tank”, so that you’re not going to exhaustion) – so select the appropriate weight with this in mind.
Rest times – 2 minutes between sets at first – try to work your way down to 60 seconds of rest between exercises, but move at your own pace.

Instructions: do a cardiovascular warm-up first, then do a “light” set of each exercise to prime your body for the movements. Also, you could do a joint mobility warm-up, my preferred modality for priming the body for exercise.

Week 1 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 120 sec.
A2 – Bent-over Dumbbell Rows 3 x 12 120 sec.
A3 – Squats 3 x 12 120 sec.
A4 – Deadlift 3 x 12 120 sec.
B1 – DB Hammer Curls 3 x 12 60 sec.
B2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 120 sec.
A2 – DB Upright Rows 3 x 12 120 sec.
A3 – Front Squats 3 x 12 120 sec.
A4 – BB Good Mornings 3 x 12 120 sec.
B1 – BB Bicep Curls 3 x 12 60 sec.
B2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 12 120 sec.
A2 – Pullups 2 x 12 120 sec.
A3 – Step-ups 2 x 12/leg 120 sec.
A4 – BB Deadlift 2 x 12 120 sec.
B1 – Standing Calf Raises 2 x 12 60 sec.
B2 – BB Lying Triceps Extensions 2 x 12 60 sec.

Week 2 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 90 sec.
A2 – Bent-over DB Rows 3 x 12 90 sec.
B1 – Squats 3 x 12 90 sec.
B2 – Sumo Deadlift 3 x 12 90 sec.
C1 – DB Hammer Curls 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 90 sec.
A2 – DB Upright Rows 3 x 12 90 sec.
B1 – Front Squats 3 x 12 90 sec.
B2 – Good Mornings 3 x 12 90 sec.
C1 – BB Bicep Curls 3 x 12 60 sec.
C2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 15 90 sec.
A2 – Pullups 2 x 15 90 sec.
B1 – Step-ups 2 x 15/leg 90 sec.
B2 – Barbell Deadlift 2 x 15 90 sec.
C1 – Standing Calf Raise 2 x 15 60 sec.
C2 – BB Lying Triceps Extensions 2 x 15 60 sec.

Week 3 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 75 sec.
A2 – Neutral Grip Pull Ups 3 x 12 75 sec.
A3 – Incline DB Press 3 x 12 75 sec.
A4 – Preacher Curls 3 x 12 75 sec.
B1 – Front Squats 3 x 12 75 sec.
B2 – Standing Calf Raises 3 x 12 75 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 75 sec.
A2 – Bent-over DB Rows 3 x 12 75 sec.
A3 – Glute-ham Raise 3 x 12 75 sec.
A4 – DB Military Press 3 x 12 75 sec.
B1 – DB Curls 3 x 12 60 sec.
B2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Lunges 2 x 12/leg 75 sec.
A2 – DB Flat Bench Press 2 x 12 75 sec.
A3 – Good Mornings 2 x 12 75 sec.
A4 – Barbell Bicep Curls 2 x 12 75 sec.
B1 – Tricep Dips 2 x 12 60 sec.
B2 – Standing Calf Raises 2 x 12 60 sec.

Week 4 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 60 sec.
A2 – Neutral Grip Pull Ups 3 x 12 60 sec.
B1 – Incline DB Press 3 x 12 60 sec.
B2 – Preacher Curls 3 x 12 60 sec.
C1 – Front Squats 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 60 sec.
A2 – Bent-over DB Rows 3 x 12 60 sec.
B1 – Glute-ham Raise 3 x 12 60 sec.
B2 – Military Press 3 x 12 60 sec.
C1 – DB Curls 3 x 12 60 sec.
C2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 Sets / Reps Rest
A1 – Lunges 2 x 15/leg 60 sec.
A2 – DB Flat Bench Press 2 x 15 60 sec.
B1 – Good Mornings 2 x 15 60 sec.
B2 – Barbell Bicep Curls 2 x 15 60 sec.
C1 – Tricep Dips 2 x 15 60 sec.
C2 – Standing Calf Raises 2 x 15 60 sec.

To your health and success,

This program requires minimal equipment and can be performed at home or at the gym.  There are three, full body strength training sessions per week, performed on non-consecutive days, for four weeks.

Session scheduling, sessions A, B, C, and D.
Week One:
A B A

Week Two:
B A B

Week Three:
C D C

Week Four:
D C D

Sample schedule for week one:
Monday: strength training session A
Tuesday: other activity such as athletic skills practice, cardio, leisure activities, etc.
Wednesday: strength training session B
Thursday: other activity such as athletic skills practice, cardio, leisure activities, etc.
Friday: strength training session A
Saturday: other activity such as athletic skills practice, cardio, leisure activities, etc.
Sunday: rest

Equipment required: Stopwatch or Clock, Dumbbells, Pullup Bar, Bench or Chair, and Floor Space for bodyweight exercise.

Special Notes on How To Maximize Your Progress:

There are a total of 4 different sessions, each one will be performed 3 times over the 4-week period.  This gives you two chances for each designated session (A, B, C, or D) to outperform your previous results.  Your goal should be to set new personal records each time you repeat a session, otherwise you will not make optimal progress.  The two easiest ways to progress in this program are as follows:
1.    Increase the total amount of circuits per session.  For instance, if you went through the dumbbell circuit in Session A twice when you performed it for the first time – go through it three times the next time through.
2.    Increase the amount of time that you perform each exercise.  If you did bodyweight squats for 30 seconds the first time through, try aiming for 35 or 40 if you’re feeling strong.

Constantly seeking improvements in performance will ensure that you are pushing your limits and will see the best results.  Do you think you will receive the best results by putting in a marginal effort? I don’t think so!

Here are three more rules to keep in mind when doing the exercises:

Discomfort rating: Don’t move into any pain during these exercises.  Don’t confuse pain with discomfort, they send very different signals.  If an exercise is uncomfortable, that is OK, just don’t push into pain – learn to tell the difference.

Effort/Exertion rating: Try to aim for at least a 60% level of maximum effort during each exercise.  This means that 100% would be working as hard as you possibly can be.  Generally, your goal should be to stay between 60-80% of your maximum effort capacity.

Technique rating: I cannot stress the importance of using proper technique that is both EFFICIENT and EFFECTIVE.  Make sure that you are performing the exercises nearly perfectly – think 8 out of 10, 10 being perfect technique or form.  If you cannot perform an exercise listed below with near perfect technique, either drop down a skill level (ie doing knee-pushups instead of regular pushups) or substitute another exercise.

4-week Sample Strength Training Program for your Workout Routine: Using Only Dumbbell Weight Training and Bodyweight exercise

Strength Training Session A (30-60 minutes)

Joint mobility warmup: 5-10 minutes

Bodyweight circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Bodyweight squats 30-60 seconds
•    Pushups 30-60 seconds
•    Pullups (negatives or hanging on bar are substitutes for beginners) 30-60 seconds

Dumbbell circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Dumbbell swings 30-60 sec/arm
•    Bent-over dumbbell rows 30-60 seconds
•    Overhead presses with dumbbells 30-60 seconds

Cool down with joint mobility and yoga, 5-10 minutes.

Strength Training Session B

Joint mobility warmup: 5-10 minutes

Bodyweight circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Reverse lunges 30 sec/leg
•    Close-hands pushups (AKA diamond pushups) 30-60 seconds
•    Bodyweight rows 30-60 seconds

Mixed circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Dumbbell bench or chair step-ups 30 sec/leg
•    Front plank on forearms 30-60 seconds
•    Side plank 15-30 sec/side

Cool down with joint mobility and yoga, 5-10 minutes.

Strength Training Session C

Joint mobility warmup: 5-10 minutes

Mixed circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Dumbbell front squats 35-60 seconds
•    Bent-over dumbbell rows 35-60 seconds
•    Lateral lunges 15-30 sec/side
•    Pushups with hands on dumbbells (get deeper into range of motion) 35-60 seconds

Mixed circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Forward lunges 30 sec/leg
•    Mixed grip pullups (negatives or hanging on bar are substitute for beginners) 30-60 sec.
•    Incline pushups 30-60 seconds
•    Front plank 40-70 seconds

Cool down with joint mobility and yoga, 5-10 minutes.

Strength Training Session D

Joint mobility warmup: 5-10 minutes

Mixed circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Dumbbell deadlifts 30-60 seconds
•    Bodyweight rows 35-60 sec.
•    Single-arm dumbbell swings 35 sec/side
•    Pushups 35-60 sec.
•    Hold top pushup position for 15-30 seconds after finishing repetitions – contract abs and lengthen out your spine in two opposing directions.

Mixed circuit, repeat 2-4x, no rest between exercises 60-120 seconds rest at end of each circuit:
•    Walking lunges 30 sec/leg
•    Inchworm exercise 30-60 seconds
•    Alternating overhead presses with dumbbells 30-60 seconds
•    Side planks with elbow locked (arm straight) 20-40 sec/side

To your health and success,

John Sifferman, NSCA-CPT

Bare Essentials Bodyweight Strength Training Circuit

Repeat 3x, no rest between exercises, 1 minute rest at the end of each circuit:

• Bodyweight squats – 1 minute
• Pushup variation according to skill level – 30 seconds
• Front plank – 30 seconds
• Walking lunges w/ or w/o DB’s, KB’s or sandbags, (etc.) – 30 sec./leg
• Mixed grip pullups (either vertical or horizontal) – 30 seconds on the bar, no letting go
• Choice of Mountain Climbers or Bear Walk 30 seconds
• Rest 1 minute

Notes: For the timed sets, you don’t need to be repping out during the entire time. If you fatigue before the time period ends, rest and catch your breath, then try to squeeze some final reps in before the end. All of the exercises can and should be modified to fit your current conditioning level. If you like this quick strength training workout routine, let me know and I’ll keep them coming in the future.

To your health and success,

John Sifferman, NSCA-CPT

Here at Real World Strength, we have a health-first perspective on fitness and athleticism.  We know that strength is a skill that anyone can develop with practice, and reap the benefits of a stronger, leaner physique – and ultimately what we’re all after, better health and quality of life.

Please enjoy this short video:

Welcome, and please enjoy your stay!

John Sifferman, NSCA-CPT