Free Weight Lifting Workout Plan

21 Day Plan on How To Build Muscle Fast

Here's a good 21 day free weight lifting workout plan you can use to quickly add muscle and improve your strength.

After your warm up sets, perform one set to complete failure for 8 to 12 reps. However, don't stop at 12. If you can do more, keep going. Once you can do 12 reps on a set, increase the weight at the next workout. Rest 1 - 2 minutes between sets.

Free weight lifting workout plan - Week 1

• Leg Curl
• Leg Extension
• Squat
• Calf Raise
• Pullover (Machine or Dumbbell)
• Decline Bench Press
• Dumbbell Row
• Dumbbell Upright Rows
• Shrug
• Tricep Pressdown
• Incline Dumbbell Curl
• Floor Crunch

Week 2 - Focus on the legs

• Leg Extension
• Leg Press

  Do these two exercises as a superset

• Leg Curl
• Stiff Legged Deadlift Do these two exercises as a superset

• Calf Raise
• Seated Calf Raise

  Do these two exercises as a superset

• Decline Bench Press
• Pullover (Machine or Dumbbell)
• Incline Dumbbell Curl

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Week 3 - Chest and Back

• Dumbbell Row (both dumbbell's at the same time)
• Pullover (Machine or dumbbells)
• Lat Pulldown

  Do these three exercises as a tri-set

• Decline Flyes (Cable or Dumbbell)
• Decline Bench Press
• Push-Up

  Do these three exercises as a tri-set

• Negative Chin Up (each negative should last 10 seconds)
• Negative Dip (each negative should last 10 seconds)
• Shoulder Shrug
• Leg Curl
• Leg Extension

If you eat properly, work out intensely enough, and get plenty of rest, this workout plan will do wonders for you.

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