Workout Routines

Use these premade cardio and weightlifting routines to get fit!

Exercise Instruction Resources

Learn proper form for exercises.
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Weightlifting Routines by Skill Level

Routines for new or experienced lifters.
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Equipment Free Cardio Workouts

No equipment? Try these fun cardio workouts!
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Equipment for Home Workouts

Learn what to buy for home workouts.
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Exercise Instruction Resources

In order to prevent injury, it is essential to have proper form during weight training exercises. There are several avenues for improving your form. One is to find a gym with qualified personal trainers to demonstrate the exercises. Beware that many gyms do not require their personal trainers to have rigorous training. For this reason, you may consider doing research on your own so that you can spot an unqualified trainer. Often crossfit or olympic lifting gyms, or powerlifting clubs have individuals who can help you with form on the trickier exercises (for example, the squat, bench press, deadlift, and olympic lifts). Below is a list of decent online and print resources to help you.

Resources for Squats, Bench Press and Deadlifts

Also, I strongly suggest picking up a copy of Rippetoe and Kilgore's Starting Strength for its indepth explanations of how to squat, deadlift and bench press properly.

Comprehensive Exercise Database's exercise instructions are fairly good, and offer videos.

Weightlifting Routines by Skill Level

Note: any 4x/week split routine may be turned into a 3x/week rotating split. For example, you can change a Mon/Tues/Thurs/Fri split to a Mon/Wed/Fri/next Monday.

Beginner Workouts

  • Skill level - new to lifting.

View all beginner workouts

Intermediate Workouts

  • skill level - minimum 3 months weightlifting.

View all intermediate workouts

Advanced Workouts

  • skill level - minimum 6 months weightlifting.

View all advanced workouts

Equipment Free Cardio Workouts

Exercise Equipment for Home Workouts

If you are going to make a cardio equipment purchase (such as a treadmill or elliptical trainer), I highly suggest reading reviews on

To get an idea of what you need for an individual workout, I've outlined what you need for each workout on the beginner/intermediate/advanced workout pages.

I personally own the following.

Absolute Beginner:

  • Incline/Decline Bench
  • Dumbbell Weight Set
  • Standard Bar Weight Set
  • Swiss ball

Intermediate to Advanced:

The above plus:

  • Adjustable Squat Rack
  • Door Pullup System
  • 300 lb Olympic Weight Set
  • SelectTech Dumbbells