How to Design Your First Weightlifting Program

Starting your weightlifting journey can feel overwhelming with the countless exercises, routines, and conflicting advice available online. However, designing an effective weightlifting program doesn’t have to be complicated. In this comprehensive guide, we’ll walk you through the essential principles and practical steps to create your first weightlifting program that delivers real results.

Understanding the Basics of Program Design

Before diving into the specifics, it’s important to understand the fundamental principles that make any weightlifting program effective. These principles apply whether you’re training for strength, muscle growth, or general fitness.

The Key Variables of Training

Volume: The total amount of work you perform, typically measured as sets × reps × weight. More volume generally leads to more muscle growth, up to a point.

Intensity: How heavy you lift relative to your maximum. Higher intensity (heavier weights, fewer reps) builds strength, while moderate intensity (lighter weights, more reps) promotes muscle hypertrophy.

Frequency: How often you train each muscle group per week. Research suggests training each muscle 2-3 times per week is optimal for most people.

Progressive Overload: The gradual increase in demands placed on your muscles over time. This is the single most important factor for making progress.

Step 1: Define Your Goals

Your program should be built around your specific goals. Different objectives require different approaches:

Strength Goals

• Focus on lower rep ranges (3-6 reps)
• Heavier weights (80-90% of 1RM)
• Longer rest periods (3-5 minutes)
• Emphasis on compound movements

Muscle Building (Hypertrophy) Goals

• Moderate rep ranges (8-12 reps)
• Moderate weights (65-80% of 1RM)
• Shorter rest periods (60-90 seconds)
• Mix of compound and isolation exercises

General Fitness Goals

• Varied rep ranges (6-15 reps)
• Moderate weights
• Shorter rest periods (45-90 seconds)
• Balanced approach to all movement patterns

Step 2: Choose Your Training Split

A training split determines how you organize your workouts throughout the week. Here are the most effective options for beginners:

Full Body Split (Recommended for Beginners)

Train your entire body 3 times per week with a day of rest between sessions.

Pros:

• Higher frequency per muscle group
• Fewer days in the gym
• Balanced development
• Easier to schedule

Example Schedule:

• Monday: Full Body Workout A
• Wednesday: Full Body Workout B
• Friday: Full Body Workout A
• Next Week: B-A-B

Upper/Lower Split

Alternate between upper body and lower body workouts, typically 4 days per week.

Example Schedule:

• Monday: Upper Body
• Tuesday: Lower Body
• Thursday: Upper Body
• Friday: Lower Body

Push/Pull/Legs Split

Divide workouts by movement patterns. Best for intermediate lifters.

Example Schedule:

• Monday: Push (chest, shoulders, triceps)
• Wednesday: Pull (back, biceps)
• Friday: Legs (quads, hamstrings, glutes, calves)

Step 3: Select Your Exercises

A well-designed program includes exercises that cover all major movement patterns:

Essential Movement Patterns

1. Horizontal Push: Bench press, push-ups, dumbbell press
2. Horizontal Pull: Barbell row, cable row, dumbbell row
3. Vertical Push: Overhead press, dumbbell shoulder press
4. Vertical Pull: Pull-ups, lat pulldown, chin-ups
5. Hip Hinge: Deadlift, Romanian deadlift, hip thrust
6. Squat: Back squat, front squat, goblet squat
7. Lunge: Walking lunges, reverse lunges, Bulgarian split squats
8. Carry: Farmer’s walks, suitcase carries

Sample Full Body Workout

Workout A:

• Barbell Squat: 3 sets × 8 reps
• Bench Press: 3 sets × 8 reps
• Barbell Row: 3 sets × 8 reps
• Romanian Deadlift: 3 sets × 10 reps
• Dumbbell Shoulder Press: 2 sets × 10 reps
• Plank: 3 sets × 30-60 seconds

Workout B:

• Deadlift: 3 sets × 5 reps
• Overhead Press: 3 sets × 8 reps
• Pull-Ups or Lat Pulldown: 3 sets × 8-10 reps
• Goblet Squat: 3 sets × 10 reps
• Dumbbell Row: 2 sets × 10 reps per arm
• Farmer’s Walk: 3 sets × 40 meters

Step 4: Determine Sets and Reps

For beginners, the following guidelines work well:

Per Exercise

• Compound exercises: 3-4 sets of 6-10 reps
• Isolation exercises: 2-3 sets of 10-15 reps

Total Weekly Volume Per Muscle Group

• Beginners: 10-15 sets per week
• Intermediate: 15-20 sets per week
• Advanced: 20+ sets per week

Start on the lower end and gradually increase volume as you adapt.

Step 5: Plan Your Progression

Without progressive overload, you won’t make progress. Here are effective progression strategies for beginners:

Linear Progression

Add weight to the bar every session or every week. This works well for beginners who can make rapid strength gains.

Example:

• Week 1: Squat 135 lbs × 3 sets × 8 reps
• Week 2: Squat 140 lbs × 3 sets × 8 reps
• Week 3: Squat 145 lbs × 3 sets × 8 reps

Double Progression

Increase reps within a range before adding weight.

Example:

• Session 1: Bench 135 lbs × 3 sets × 8 reps
• Session 2: Bench 135 lbs × 3 sets × 9 reps
• Session 3: Bench 135 lbs × 3 sets × 10 reps
• Session 4: Bench 140 lbs × 3 sets × 8 reps (increase weight, reset reps)

Step 6: Include Proper Warm-Up and Cool-Down

Warm-Up (10-15 minutes)

1. 5 minutes light cardio (walking, cycling)
2. Dynamic stretches (leg swings, arm circles, hip rotations)
3. Warm-up sets with lighter weights before working sets

Cool-Down (5-10 minutes)

1. Light cardio to bring heart rate down
2. Static stretching for major muscle groups
3. Foam rolling for tight areas

Sample 12-Week Beginner Program

Weeks 1-4: Foundation Phase

• 3 full body workouts per week
• 2 sets per exercise
• Focus on learning proper form
• Linear progression (add 5 lbs when all reps completed)

Weeks 5-8: Building Phase

• 3 full body workouts per week
• 3 sets per exercise
• Continue linear progression
• Add one isolation exercise per workout

Weeks 9-12: Progression Phase

• 3-4 full body workouts per week
• 3-4 sets per exercise
• Double progression method
• Test new rep maxes at week 12

Common Mistakes to Avoid

1. Too much volume too soon: Start conservative and build up
2. Neglecting compound movements: They should form the foundation
3. Ignoring recovery: Rest days are when you actually grow
4. Program hopping: Stick with your program for at least 8-12 weeks
5. Poor form for heavier weights: Always prioritize technique

Track Your Progress with SuperBody

Keeping a detailed training log is essential for long-term success. The SuperBody app makes it easy to track your workouts, monitor your progress, and access a comprehensive library of exercise demonstrations. With built-in progression tracking and customizable workout plans, SuperBody helps ensure you’re consistently moving toward your goals. Available on the App Store, it’s the perfect companion for designing and executing your weightlifting program.

Conclusion

Designing your first weightlifting program doesn’t have to be complicated. Focus on the fundamentals: choose the right training split for your schedule, include all major movement patterns, start with appropriate volume, and prioritize progressive overload. Remember that consistency trumps perfection—the best program is one you’ll actually follow. Start simple, track your progress, and gradually refine your approach as you gain experience and knowledge.