Either you've never lifted weights before or you are first getting back into it for the first time in a while, but regardless, you want to take a gradual approach but you want to advance rather quickly to explore new bounds at the same time. Well we've got the answer. Below is a gradual progressive approach that will get your body stronger and more defined in no time at all while minimizing injury. We've split it up into 3 different phases so you can start out as a beginner to an intermediate lifter to a more advanced and hardcore one!

The first 2 phases consist of 3 weeks a piece and the third phase is a 4 week plan for a total of 10 weeks. Below are sample workouts that you can switch up but the same principles need to be applied.

Phase 1- Activate your major muscle groups by introducing basic resistance training principles through full-body workouts. using machines.

Phase 2- Activate your stabilizer muscles by introducing free weights working similar muscle groups together.

Phase 3- Activate all muscle fibers in the body by introducing work-out splits to concentrate on individual muscle groups using more advanced techniques.

Complement this training program with proper nutrition. Form is essential when lifting weights so make sure you do slow and controlled movement on the way up and on the way down. Make it a complete full range of motion.

Phase 1: Full Body Workouts w/ Machines (Weeks 1-3)

Monday, Wednesday, and Friday

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are about 2-5 reps less than failure

5 minute jog

Leg Press- 2 Warm-Up Sets of 15 reps; 3 Working sets x 15 reps

Machine Seated Row- 2 Warm-Up Sets-15 reps; 3 Working sets x 12 reps

Machine Chest Press- 2 Warm-Up Sets- 15 reps; 3 Working sets x 12 reps

Machine Preacher Curl-3 Working Sets x 15 Reps

Machine Tricep Extensions- 3 Working sets x 15 reps

Calf Raise-4 Working sets x 25 reps

Machine Crunch- 4 Working Sets x 20 reps

This is the most important time to stay consistent. You need to hit the gym on these days. Doing something for 21 days straight consistently, often becomes habit. Stay consistent and determined for these 3 weeks. Perform this routine every Monday, Wednesday and Friday for the first 3 weeks to activate your muscles and prime it for training. Furthermore, incorporate one cardio day on one of your off days where you are running at a steady pace for 20-30 minutes.

Phase 2- Stabilize the Muscles w/ Free Weights

Upper Body Split and Lower Body Split (Weeks 4-6)

Monday and Thursday-Upper Body

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are about 1-2 reps less than failure

5 minute jog

Flat Bench Press- 2 Warm-Up Sets of 15 reps; 3 Working sets x 12 reps

Pec Deck- 1 Warm-Up Set- 15 reps; 3 Working Sets x 15 reps

Bent-Over Dumbbell Row- 2 Warm-Up Sets; 3 sets x 15 reps

Seated Cable Row/Long Pull- 1 Warm-Up Set-15 reps; 3 sets x 12 reps

Skull Crusher- 1 Warm-Up Set-15 reps; 3 sets x 12 reps

Standing Barbell Curl- 1 Warm-Up Set- 15 reps; 3 sets x 10 reps

Seated Military Dumbbell Press- 2 Warm-Up Sets; 3 sets x 12 reps

Side Lateral Raises-1 Warm Up Set; 3 sets x 15 reps

Tuesday and Friday-Lower Body

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are about 1-2 reps less than failure

5 minute jog

Leg Press- 2 Warm-Up Sets of 15 reps; 3 Working sets x 12 reps

Dumbbell Squat- 1 Warm-Up Set- 15 reps; 3 Working Sets x 10 reps

Leg Extensions- 1 Warm-Up Set-15 reps; 3 sets x 15 reps

Lying Leg Curl- 1 Warm-Up Set-15 reps; 3 sets x 15 reps

Standing Calf Raises w/ Dumbbells- 1 Warm-Up Set-15 reps; 3 sets x 15 reps

Seated Calf Raises- 1 Warm-Up Set- 15 reps; 3 sets x 25 reps

Rope Crunch- 2 Warm-Up Sets x 15 reps; 3 Working Sets x 25 reps

Hip Thrusts- 3 Working Sets x 20 Reps

Perform the Upper Body routines every Monday and Thursday and the Lower Body Routines every Wednesday and Friday for the second set of 3 weeks to activate your stabilizer muscles and prime it for serious muscular development. Incorporate two cardio days during the week (either on 2 of your off days or either at a different time when you lift or directly after lifting) where you are running at a mix of a higher intensity pace combined with a lower intensity pace for 20 minutes.

Phase 3: Fully Develop the Muscles w/ the Bodybuilding Approach (Weeks 7-10)

Monday-Back, Biceps

1 minute rest in between sets

Warm Up Sets are at a moderate weight and about halfway to failure

Working sets are at or very close to failure

5 minute jog

Deadlift- 3 Warm-Up Sets of 15 reps; Working sets- 10, 10, 8, 8 reps

Pull-Up- 3 Sets to Failure

Bent Over Barbell Row- 1 Warm-Up Set- 15 reps; 20, 12, 10, 10

Seated Row- 1 Warm-Up Set-15 reps; 12, 10, 6, 20 reps

Recline Pull- 4 sets to failure

Standing Dumbbell Curl- 1 Warm-Up Set- 15 reps; 8, 8, 6

Seated Free-Weight Preacher Curl- 10, 8, 6

Arnold Curl-3 sets x 10 reps

Tuesday-Chest, Triceps

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are at or very close to failure

5 minute jog

Flat Bench Press- 3 Warm-Up Sets of 15 reps; Working sets- 12, 12, 10, 8, 6, 15 reps

Incline Dumbbell Press- 1 Warm Up Set- 15 reps; 3 Sets to Failure

Incline Dumbbell Fly- 1 Warm-Up Set- 15 reps; 20, 15, 12, 12

Pec Deck- 1 Warm-Up Set-15 reps; 15, 15, 12, 12 reps

Cable Crossover- 4 sets to failure

Weighted Dip in Between 2 Benches- 1 Warm-Up Set- 15 reps; 15, 12, 12

Weighted Diamond Push-Ups- 2 Sets to failure

Thursday-Legs

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are at or very close to failure

5 minute jog

Back Squat- 1 Warm-Up Set- 15 reps; 3 Working Sets x 10 reps

Dumbbell Step-Up- 3 sets x 8 on each leg

Hack Squat- 1 Warm-Up Set-15 reps; 3 sets x 15 reps

Leg Press-25, 20, 20

Leg Extensions Superset w/ Leg Curls- 5 sets x 12 reps on each

Standing Barbell Calf Raises-4 sets x 20 reps

Donkey Calf Raises- 4 sets x 40 reps

Friday-Shoulders, Abs

1 minute rest in between sets

Warm Up Sets are at a very light weight and about halfway to failure

Working sets are at or very close to failure

5 minute jog

Side Dumbbell Lateral Raises-1 Warm-Up Set-15 reps; 3 sets x 15 reps

Front Dumbbell Raises-1 Warm-Up Set-15 reps; 3 sets x 15 reps

Seated Military Arnold Press- 2 Warm-Up Sets; 3 sets x 12 reps

Bent-Over Lateral Raises-4 sets x 15 reps

Upright Barbell Raises- 4 sets x 10 reps

One Arm Bent Over Rear Delt Raises-4 sets x 12 reps

Floor Wipers- 2 sets x 15 complete reps (left and right plate touches)

Cable Woodchoppers- 3 sets x 15 reps

Crunch- 3 sets x 20 reps

Perform the Upper Body routines every Monday and Thursday and the Lower Body Routines every Wednesday and Friday for the second set of 3 weeks to activate your stabilizer muscles and prime it for serious muscular development. Incorporate two cardio days during the week (either on 2 of your off days or either at a different time when you lift or directly after lifting) where you are combining high intensity sprints with a lower intensity jogs/runs for 20 minutes at a time.

When you are done with this 9 week program, graduate to the intermediate level where you can split up the routine however you like, but making sure you hit each muscle group at least once a week and proceed with higher intensity and lots of free-weights.

If you want a full workout and diet plan to get you super shredded in just 45 days, check out our MP45 Program. We go way more in-depth with everything you need to do in the gym and at home to get you looking your best in only 6 weeks...