Weightlifting
The most important aspect of weightlifting is progress. If you’re still lifting the same amount of weights you were last year, it’s time to increase the load! You can do it 
4 Day Upper/Lower Body Split #1
First 4 weeks: 3 sets of minimum 8 reps but no more than 12 reps (you should be spent if you make it to rep #12).
Second 4 weeks: increase the weights and lower the repetitions to no less than 6 and no more than 8 (or 4-6 reps if you’re comfortable with the movements)
Day 1
- Bench Press
- Bent-over Barbell Row
- Dumbbell Shoulder Press
- Skullcrushers
- Barbell Bicep Curl
Day 2
- Barbell Squat
- Stiff-Legged Deadlifts
- Leg Extension (Machine)
- Lying Leg Curls (Machine)
- Standing Calf Raises (Machine)
- Lying Leg Raises
- Crunches on the Exercise Ball
Day 3
- Chest Dips
- Pullups
- Lateral Raises
- Cable Tricep Pushdowns (with a rope)
- Cable Bicep Curls
Day 4
- Deadlifts
- Leg Press Machine
- Dumbbell Lunges
- Seated Calf Raises
- Dumbbell Shrugs
- Decline Crunches
- Back Extensions
4 Day Upper/Lower Body Split #2
First 4 weeks: 3 sets of minimum 8 reps but no more than 12 reps (you should be spent if you make it to rep #12).
Second 4 weeks: increase the weights and lower the repetitions to no less than 6 and no more than 8 (or 4-6 reps if you’re comfortable with the movements)
Day 1
- Incline Bench Press
- T-Bar Row
- Lateral Pulldown (Cable Machine)
- Dumbbell Pullover
- Machine Chest Flys
- Barbell Upright Row
- Barbbell Preacher Curls
- One-Arm Cable Tricep Pulldowns
- Pushups to failure (2 sets)
Day 2
- Stiff-Legged Deadlifts
- Deep Step-Ups
- Vertical Leg Press Machine
- Seated Leg Curl Machine
- Side Lunge
- Single Leg Deadlift
- Ab Roll
- Dumbbell V-Up
Day 3
- Assisted Wide-Grip Pullups
- Triangle Pushups
- Reverse Dumbbell Flys
- Dumbbell Front Raises
- Low Row Machine
- Dumbbell Bench Press
- Cable Tricep Extensions
- Incline Dumbbell Bicep Curls
- Tricep Pushups to Failure (2 sets)
- Chin-ups to Failure (1 set)
Day 4
- Barbell Squats
- Dumbbell Bulgarian Split Squats
- Weighted Plie Squats
- Hack Squat
- Machine Calf Raises
- Walking Dumbbell Lunges
- Single Leg Bridge on a Stability Ball
- Stability Ball Crunch
- Oblique Twist Machine
3 Day Strength/Endurance/Power Split
(guest posted at The Happiness in Health)
Day 1 - Strength
(Beginner: 4 sets of 10 reps; Intermediate 4 sets of 6 reps)
- Barbell Bench Press
- Barbell Squat
- Assisted Chin-ups (or full chin-ups if you can)
- Stiff-Legged Deadlift
- Upright Row
- Tricep Pushdowns
- Incline Dumbbell Bicep Curl
- V-Ups (12-15 reps)
Day 2 - Endurance
(4 sets of 10 reps)
- Push-ups (or a variation – easy: on the knees or tough: triangle pushups)
- Walking Dumbbell Lunges with bicep curl
- Bent-over Row
- Stability Ball Hamstring Curls
- Lateral Raise
- Tricep Bench Dips
- Lying Twists
- Superman
Day 3 - Power
(Perform each exercise for 20 seconds and then rest for 40 seconds before proceeding to the next exercise. Rest for 2-3 minutes at the end of the circuit. Repeat circuit 2 more times)