Free Strength Workout Plans
If you’re short on time but still want to become a hybrid athlete, don’t worry, we got you covered. Here are some killer strength workouts that will have you smashing your fitness goals in no time.
Strength Training Basics
Listen up. You don’t need to be at the gym 6 days a week.
Training 6 days a week will eat up a lot of time plus, 99% of the time you’re not training to failure.
If you want to maximize muscle growth, you need to be training close to failure. This means that the last reps need to be slower and tougher to complete. Because when you train with heavier weights to failure, you recruit more motor units and muscle fibers.
Don’t waste your time with light weights, pick a weight where you hit between 6-12 reps. And don’t waste time with a 30-minute warm-up and stretching routine. Instead, do a warm-up set of 15+ reps of the exercise you’re going to do with a light load. Rest for at least 2-3 minutes when recovering between sets to failure.
Don’t do too much junk volume, quality over quantity. You don’t need to be doing 8 exercises and 4 sets for each. 3-8 working sets taken to failure per muscle group per workout is sufficient. This means just doing 2-3 (max 4) exercises per muscle group per session for 2 sets to failure is more than enough.
Be efficient with your time.
2 Day Per Week Strength Plan – Full Body Workouts
| Full Body Day 1 | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Chest – Super Set | Converging Chest Press Machine or DB Chest Press | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 1 Mins | 4-8 Reps | |
| Back – Super Set | Lat Pull Down Machine | 15- 20 Reps w/a light load | 6-10 Reps | 4-8 Reps | 9 mins | ||
| Hamstring/Glutes | Dumbbell RDL or Machine RDL | 15-20 Reps w a light load | 90 seconds Rest | 8-10 Reps | 3 Mins | 8-10 Reps | 7 mins |
| Bicep | Ez Bar Cable Curls | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Quads/Glutes | Step Up | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-10 Reps | 3 mins | ||
| Triceps | Tricep Extension or Decline Skullcrushers | 15-20 Reps | 90 Seconds Rest | 6-8 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Shoulders | Lateral Raise | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Abs | Ab Crunch Machine or Cable Ab Crunch | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| 35 Mins |
| Full Body Day 2 | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Calf | Seated Leg Press Calf Raises | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 1 Mins | 4-8 Reps | |
| Quads | Leg Press or Single Leg Leg Press | 15- 20 Reps w/a light load | 6-10 Reps | 4-8 Reps | 9 mins | ||
| Upper Back | T-Bar Row or Incline DB Row | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 1 min | 6-8 Reps | |
| Chest | Incline DB Press or an Incline Press Machine | 15- 20 Reps w/a light load | 6-10 Reps | 6-10 Reps | 8 Mins | ||
| Hamstring | Leg Curl | 15-20 Reps w a light load | 90 seconds Rest | 8-10 Reps | 2 Mins | 8-10 Reps | 7 mins |
| Quads | Leg Extension | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-8 Reps | 3 mins | ||
| Bicep | Ez Bar Cable Curls | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Triceps | Tricep Extension or Decline Skullcrushers | 15-20 Reps | 90 Seconds Rest | 6-8 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Rear Delts | Rear Delt Cable Extension | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Total | 35 Mins |
3 Day Per Week Strength Plan – Push Pull Legs
| Push Day | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Chest | Flat or Decline DB Chest Press | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Chest | Incline Chest Machine Press | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-10 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Shoulders | Shoulder Press Machine | 15-20 Reps w a light load | 90 seconds Rest | 8-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Shoulders | Cable Lateral Raise/Chest Support Lateral DB Raise/ | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | 3 mins rest | 4-8 Reps | 7 Mins |
| Triceps | Triceps Extension or Decline Skull crushers | 15-20 Reps | 90 Seconds Rest | 6-8 Reps | 3 mins | 4-8 Reps | 7 mins |
| Abs | Ab Crunch Machine or Cable Ab Crunch | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| 35 Mins |
| Pull Day | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Lats | Weighted Pull Ups or Lat Pull Down Machine (This can also be normal pullups followed after assisted pullups machine for warm up) | 15- 20 Reps w/a light load (for pullups use assisted machine) | 90 Seconds | 6-10 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Upper Back/Traps | Chest Supported T Bar Row or a Wide Grip Seated Row | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 3 mins | 4-8 Reps | 7 mins |
| Lats | Single Arm Horizontal Row or Hammer Strength Rows | 15-20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins | ||
| Lats | Lat Pull In or High Row Machine | 15- 20 Reps | 90 Seconds | 6-10 Reps | 3 mins | ||
| Rear Delts | Rear Delt Extension | 15- 20 Reps w/a light load | 90 Seconds | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Bicep | EZ Bar Bicep Curls | 15-20 Reps | 90 Seconds | 6-10 Reps | 3 Mins | 6-10 Reps | 7 mins |
| Hamstring/Glutes | Dumbbell RDL or Machine RDL | 15-20 Reps w a light load | 90 seconds | 8-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 7 mins |
| Abs | Ab Crunch Machine or Cable Ab Crunch | 15- 20 Reps w/a light load | 90 Seconds | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Total Time | 45 Mins |
| Leg Day | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Calves | Standing Calf Raise or Leg Press Calf Raises | 15-20 Reps w a light load | 90 seconds Rest | 8-10 Reps | 3 Mins | 8-10 Reps | 7 mins |
| Quads | Leg Press or Hack Squat | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Glutes/Hams | RDL | 15- 20 Reps w/a light load | 90 Seconds | 8-12 Reps | 3 mins | ||
| Quads | Leg Extension | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Leg Curls | Lateral Raise | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Glutes/Quads | Step Ups | 15-20 Reps bodyweight | 90 seconds rest | 6-10 Reps | 3 mins | ||
| 30 mins |
4 Day Per Week Strength Plan
Chest Shoulder → Back & Hams → 2 Rest Days → Quads & Chest → Arms Delts & Back → 2 Rest Days
| Chest & Shoulder Destruction | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Chest | Flat or Decline DB Chest Press | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-8 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Chest | Incline Chest Machine Press | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-10 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Shoulders | Shoulder Press Machine or DB Shoulder Press | 15-20 Reps w a light load | 90 seconds Rest | 8-10 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Shoulders | Cable Lateral Raise/Chest Support Lateral DB Raise/ | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | 3 Mins | 4-8 Reps | 7 Mins |
| Triceps | Triceps Extension or Decline Skull crushers | 15-20 Reps | 90 Seconds Rest | 6-8 Reps | 3 mins | 4-8 Reps | 7 mins |
| Abs | Ab Crunch Machine or Cable Ab Crunch | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Total Time | 40 Mins |
| Back & Hams Attack | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Hamstrings | Seated Leg Curl Machine | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins Rest | 6-10 Reps | 7 mins |
| Hamstring/Glutes | Dumbbell RDL or Machine RDL | 15-20 Reps w a light load | 90 seconds | 8-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Lats | Weighted Pull Ups or Lat Pull Down Machine (This can also be normal pullups followed after assisted pullups machine for warm up) | 15- 20 Reps w/a light load (for pullups use assisted machine) | 90 Seconds | 6-10 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Upper Back/Traps | Chest Supported T Bar Row or Wide Grip Seated Row or Chest Supported DB Incline Row | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Lats | Single Arm Horizontal Row or Hammer Strength Rows | 15-20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins | ||
| Lats | Lat Pull In or High Row Machine | 15- 20 Reps | 90 Seconds | 6-10 Reps | 3 mins | ||
| Rear Delts | Rear Delt Extension | 15- 20 Reps w/a light load | 90 Seconds | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Bicep | EZ Bar Bicep Curls | 15-20 Reps | 90 Seconds | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Total Time | 40 mins |
| Quads & Chest | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Calves | Standing Calf Raise or Leg Press Calf Raises | 15-20 Reps w a light load | 90 seconds Rest | 8-12 Reps | 3 Mins | 8-12 Reps | 7 mins |
| Quads | Leg Press/Hack Squat/Pendulum Squat | 15- 20 Reps w/a light load | 90 Seconds | 6-8 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Glutes/Quads | Step Ups | 15-20 Reps bodyweight | 90 seconds rest | 6-10 Reps | 3 mins | ||
| Quads | Leg Extension | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Chest | Converging Chest Press Machine | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | 3 Mins | 4-8 Reps | 7 mins |
| Chest | Pec Dec or Decline Chest Flies | 15- 20 Reps w/a light load | 90 Seconds Rest | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 |
| Triceps | Triceps Extension or Decline Skull crushers | 15- 20 Reps w/a light load | 90 Seconds Rest | 8-12 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 mins |
| Total Time | 35 Mins |
| Back Delts & Arms | Exercises | Warm Up Set | Rest | Heavy Set 1 | Rest | Heavy Set 2 | Total Time |
|---|---|---|---|---|---|---|---|
| Bicep | EZ Bar Bicep Curls | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins Rest | 6-10 Reps | 7 mins |
| Triceps | Triceps Extensions or Skull crushers | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins Rest | 6-10 Rep | 7 mins |
| Traps | Split Stance Shrugs | 15- 20 Reps w/a light load | 90 Seconds | 6-10 Reps | No Rest | 10% Drop Set 3-4 Reps | 3.5 |
| Lats | Single Arm Horizontal Row or Hammer Strength Rows | 15-20 Reps w/a light load | 90 Seconds | 6-10 Reps | 3 Mins | 6-10 Reps | 7 Mins |
| Lats | Lat Pull In or High Row Machine | 15- 20 Reps | 90 Seconds | 6-10 Reps | 3 Mins | 6- 10 Reps | 7 mins |
| Rear Delts | Rear Delt Extension | 15- 20 Reps w/a light load | 90 Seconds | 8-12 Reps | 3 Mins | 6- 10 Reps | 7 mins |
| Total Time | 40 mins |
Final Tip for Strength Training
The secret to building muscle and getting that aesthetic physique in less time is all about two things: Progressive Overload and Mechanical Tension.
- Progressive Overload: This means pushing yourself harder each time you train. Increasing the weight, reps, or sets. Constantly challenging your body to adapt and grow.
- Mechanical Tension: Train heavy and close to failure. This means using weights that are challenging for you and reaching the point where you can barely complete the last few reps. This will recruit more muscle fibers and lead to growth.
And don’t forget the importance of solid nutrition and recovery to support your training.
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