Basic Lifting Routine
My Basic Lifting Routine is a simple, straightforward, progressive resistance program that can be useful for people of any fitness level. It includes 6 short but intense full body workouts, each incorporating compound multijoint exercises that improve strength, functionality, flexibility and cardiovascular endurance. We focus on the basics here (hence the name): squats, deadlifts, presses, rows and an array of bodyweight exercises that will be both doable for the beginner, and challenging for more experienced exercisers. When you complete the 6th workout, you start over, adding weight, reps and/or intensity each subsequent workout, so this routine can be used indefinitely: you will continue to get stronger and faster.
Just to be clear, there are 6 workouts. If one works out with weights 3x a week, they would do workouts 1, 2, & 3 the first week. The second week would be workouts 4, 5, 6. Week 3 would repeat 1, 2, 3 with heavier weight/ higher reps. Week 4 would repeat 4, 5, 6 but more intense than week 2 and so on. Correct?
Yes.
Just wanted to leave a review of the basic lifting routine! I purchased it a couple of weeks ago, and have now just started cycle 2 of the workouts. I’m very pleased with the results! I felt a little skeptical at first because it was a little different than what I had been doing—but I’ve specifically noticed increased upper body strength and conditioning, which was a weak point for me. I have always been especially bad at pushups, but I’ve noticed I’m getting a lot better at them, as well as progressing nicely and right on target with the other lifts. I like how simple but effective the routine is, and I also really liked the video resources since I didn’t know some of the exercises. Thank you very much Go Kaleo, for this routine! I love it!
Thank you so much for the detailed review! You are awesome!
Hi, just got this, and yes I was expecting this huge document! totally NOT disappointed, in fact relieved that I don’t have to read any unnecessary info and straight to the workout, unlike others I have bought. The only reason I thought there must be more as there was no ‘closure’ to the document. ie thanks and good luck!. I thought I run out of ink lol! anyway Amber can you tell me how the Cycles work? is each workout for each week? Thanks! I love your site
I just purchased and I’m brand new to this so very excited. I looked up most of the exercises on YT to make sure they are what I think they are.
What do I do if I don’t have a bar for doing chinups/pullups/ir? (I’m large, couldn’t even do one!) Is there something to substitute, especially for an overweight beginner?
Did you see the video tutorial for pullups using a table? If that isn’t an option, any pull will do, I’d sub in dumbell or barbell rows for the pullups until you’re able and have access. HTH!
Can’t wait to try this out, I’ve been looking for a SIMPLE program for way too long. I’ve worked with trainers and I’ve done my own research and everything I come across seem way too complicated. All I want is something consistant that will will show me results.
For so long I’ve been brainwashed into thinking that eating less and running hard (cardiocardiocardio!!!!) was the only way to be fit–HA! Fit is STRONG…not starving, tired, and disgruntled.
Yay for a new workout, thank you so much! Here’s to a happier and stronger ME!
Before I purchase your workout plan, I’d like to know if it requires any equipment?
Thanks!
Same here. I’m ready to order, and have free weights at home. Will that suffice? Thanks!
Yeah, you need something heavy to lift. Dumbbells, sandbag, barbells, all good.
I just downloaded this and I am very disappointed. I used the code for 25% off, so my total purchase is $13.49. However, what I received is a 3 page PDF document. Definitely not worth it.
Indeed Alice, as I said in the description, it is a simple 6 workout program. Workouts do not need to be long and complicated to be effective.
I can make the font bigger if the number of pages is really your measure of the value of a program.
LOL!
I charge $45 for a program….and that is really cheap. $13 is nothing.
Inorite? It’s a damn good program, too. Solid, simple, doable and EFFECTIVE. Alice should have tried it before saying it was a ripoff!
Maybe try the program for 6 weeks and then see if it was worth the 14 bucks?
According to Kevin Nations, who makes tens of thousands of dollars from from small events, it should be ONE PAGE, so Amber is ripping you off by giving you 2 extra pages
When you’re doing the first part of each workout do you have to perform 1 set of one exercise, rest, perform set 2, rest, and then do set 3 or is it possible to do 1 set of exercise 1, then go to exercise 2, then 3, etc so that you’re constantly moving? I tend to get bored and feel like I’m wasting time when I’m resting a particular muscle group.
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These are great! Thank-you!
on the 3×8′s do you do any warm up sets?
Hi Michelle! Yes, always do a couple warm-up sets with a lighter weight than what you use for your work set. HTH!
Thank-you!
Kaleo! I’m really enjoying this routine! I was thinking of doing this cycle for 12 weeks, or what would you recommend? Also do you do this 1x a year then go and do a crossfit style wods 3x a week? The other days I prefer to do trail hikes (over and hour) and I would like to start swimming
Nice… Weight tiarning is really useful for build muscle… Muscle can burn fat… and even burn fat while you watching TV