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Weight lifting chart pdf

Weight lifting chart pdf 2025

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The document is a structured workout chart template designed for planning a weekly strength training regimen. It includes sections for setting goals, warm-up and cool-down activities, core, upper, and lower body strength training exercises with designated sets, reps, weights, rest times, and notes.

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Click ‘Get Form’ to open the weight lifting chart PDF in the editor.
Begin by filling in the 'WEEK' section at the top of the chart. Specify your training week dates to keep track of your progress.
In the 'GOALS' field, outline your fitness objectives for this training period, such as increasing strength or endurance.
For each section (Core Body, Upper Body, Lower Body), enter your planned exercises along with corresponding sets and reps. Use the 'NOTES' fields for any additional reminders or adjustments.
Fill in the 'WEIGHT' and 'REST TIME' for each exercise to ensure you are following a structured routine.
Finally, complete the 'WARM UP' and 'COOL DOWN' sections by detailing activities, time/distance, and intensity levels to round out your workout plan.

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What are the 2 most common lifting mistakes?

The most common weightlifting mistakes people make Not warming up first. ... Using poor form. ... Lifting too quickly. ... Focusing only on isolation exercises. ... Choosing a weight that's too light. ... Skipping muscle groups. ... Ignoring the basics. ... Pushing through pain.

What is a good beginner weight lifting routine?

You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.

Which gym schedule is best?

Five-Day Split Program 2: Two On, One Off Day 1: Chest and triceps. Day 2: Back and biceps. Day 3: Rest. Day 4: Shoulders and traps. Day 5: Arms. Day 6: Rest. Day 7: Legs. Day 8: Chest and triceps.

What are the 5 main lifts for weightlifting?

The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training. Due to the adjustability of the resistance, the lat pull-down is often used instead of the pull-up.

What is a good workout routine for beginners?

Sample Beginner Total Body Bodyweight Workout 25 jumping jacks. 15 bodyweight squats. 20-30 second plank. Walking lunges \u2014 10 per side. 10 push-ups (on knees if you need to) 30 seconds running in place with high knees. 15 glute bridges. 30 seconds Russian twist.

What is a good 7 day workout schedule?

Push/Pull Day 1 \u2013 Push (Quad, Chest, Triceps) Day 2 \u2013 Pull (Hamstrings, Glutes, Back, Biceps) Day 3 \u2013 Push (Shoulders, Chest, Triceps) Day 4 \u2013 Pull (Hamstrings, Glutes, Back, Biceps) Day 5 \u2013 Push (Quad, Chest, Abs) Day 6 \u2013 Pull (Hamstrings, Glutes, Back) Day 7 \u2013 Bonus Day (Biceps, Triceps, Abs, Shoulders)

What is the 2 for 2 rule in weightlifting?

The 2-for-2 Rule suggests that if a client can perform 2 extra repetitions on 2 sets with perfect form, then they should be progressed.

What are the 6 main lifts?

If you do the six major compound movements \u2013 the squat, hip hinge, vertical press, vertical pull, horizontal press, and horizontal pull \u2013 you're bound to see success. These are the movement patterns every complete workout program contains.

Weight lifting chart pdf 2025

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