Lifting light to moderate weight is fine but sometimes we have to challenge our muscles by lifting heavy to break plateaus and improve overall fitness.
In this article, I’ll show you how to design a safe and effective heavy-lifting workout program to gain maximum strength and muscle mass.
This workout routine is for intermediate lifters who have been exercising for a while and want to challenge and enhance their lifting ability.
3x Weekly Heavy Weight Lifting Program to Gain Strength & Mass
Program Features:
- Sessions/week: 3 (Mon/Tue, Wed/Thu, & Sat)
- Duration/session: 90-120 minutes
- Split Type: Full Body
- Rep Ranges: 2-8 reps
- Lifting Intensity: 70 to 90% of your one-rep max (1RM)
- Total exercises per day: 5 exercises that hit different body parts
- Sets/Exercise: 3-4
- Rest between sets: 2-4 minutes (Rest for 3-4 minutes when you perform 4 or fewer reps in a set and 2-3 minutes when you perform 5 or more reps in a set)
- Experienced Required: Intermediate
- Target Gender: Male and Female
- Suitable Age Group: 20-35 years
This program involves training three times weekly, focusing on lifting heavy in each session, keeping the number of reps under 8 per set, and training all major muscle groups.
Monday
Warm-up: 2 sets of 10 resistance band shoulder pass-throughs, 10 banded pull-apart, 10 dive bomber push-ups, 10 pull-ups, and 15 dips.
Exercise | Sets | Reps | Intensity | Muscle | Movement |
---|---|---|---|---|---|
Overhead Press | 4 | 6-8 | 75-85% | Shoulder | Push |
Bench Press | 4 | 5-6 | 80-85% | Chest | Push |
Back Squat | 4 | 4-6 | 70-85% | Legs | Push |
Bent-over Row | 4 | 6-8 | 75-85% | Back | Pull |
DB Romanian Deadlift | 4 | 6-8 | 70-80% | Legs | Pull |
Wednesday
Warm-up: 2 sets of 10 resistance band shoulder pass-throughs, 10 banded pull-apart, 5 dive bomber push-ups, 10 chin-ups, and 15 leg curls.
Exercise | Sets | Reps | Intensity | Muscle | Movement |
---|---|---|---|---|---|
Close Grip Bench Press | 4 | 6-8 | 70-85% | Triceps | Push |
Barbell Curls | 4 | 6-8 | 70-80% | Biceps | Pull |
Shoulder Shrugs | 4 | 6-8 | 70-85% | Traps | Pull |
Hip Thrust | 4 | 6-8 | 70-80% | Glutes | Push |
Machine Seated Row | 4 | 6-8 | 70-80% | Back | Pull |
Saturday
Warm-up: 2 sets of 10 resistance band shoulder pass-throughs, 10 banded pull-apart, 5 dive bomber push-ups, 10 chin-ups, and 15 leg curls.
Exercise | Sets | Reps | Intensity (%) | Muscle | Movement |
---|---|---|---|---|---|
Deadlift | 4 | 4-6 | 75-85% | Full Body | Pull |
Push Press | 4 | 5-6 | 70-80% | Shoulders | Push |
Cable Fly | 4 | 6-8 | 70-80% | Chest | Pull |
Leg Press | 4 | 6-8 | 75-80% | Legs | Push |
Lat Pulldown | 4 | 6-8 | 70-80% | Back | Pull |
Alternate Exercise Options:
- Barbell Hang Clean
- Clean and Press
- Incline Bench Press
- Belt Squat
- Single-arm Dumbbell Row
- Dumbbell Overhead Press
- Sumo Deadlift
- Hack Squat
The Benefits of Heavy-Weight Training
Here are some scientifically proven benefits of lifting heavy weights that you should know before starting this program:
Improve Strength
The heavier you lift, the stronger you get. Lifting heavy weights allows your muscles to work hard, over time the muscles adapt to higher stress and become stronger.1 Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914., 2Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032, 3Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797, 4Radaelli, Regis1; Fleck, Steven J.2; Leite, Thalita3; Leite, Richard D.4; Pinto, Ronei S.1; Fernandes, Liliam3; Simão, Roberto3. Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy. Journal of Strength and Conditioning Research 29(5):p 1349-1358, May 2015. | DOI: 10.1519/JSC.0000000000000758
Promotes Hypertrophy
Heavy lifts recruit and activate the larger type II (fast-twitch) muscle fibers and allow multiple muscles to work together. This helps increase intramuscular and intermuscular coordination and encourages muscle growth.5 7 Benefits of Heavy Resistance Training – American Council of Exercise (ACE Fitness), 6Lixandrão ME, Ugrinowitsch C, Berton R, Vechin FC, Conceição MS, Damas F, Libardi CA, Roschel H. Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis. Sports Med. 2018 Feb;48(2):361-378. doi: 10.1007/s40279-017-0795-y. PMID: 29043659.
Heavy strength training also triggers the release of anabolic hormones like testosterone and growth hormone, which facilitate muscle repair and growth.7 Riachy R, McKinney K, Tuvdendorj DR. Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. J Funct Morphol Kinesiol. 2020;5(4):81. Published 2020 Nov 7. doi:10.3390/jfmk5040081, 8Craig BW, Brown R, Everhart J. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):159-69. doi: 10.1016/0047-6374(89)90099-7. PMID: 2796409.
Enhance Bone Density
Heavy resistance training not only builds strength and mass but also improves bone density. When you lift the weight, your muscles and bones generate force to complete the movement, producing osteoblasts and creating stronger, denser bones over time.9 Strength training builds more than muscles – Health Harvard Publishing, 10Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc. 1999 Jan;31(1):25-30. doi: 10.1097/00005768-199901000-00006. PMID: 9927006.
Level Up Athleticism
Heavy weight training utilizes the body’s anaerobic energy systems to produce quick bursts of power, leading to increased muscle capacity for high-intensity activities and better lactate tolerance, ultimately improving athletic performance.
The Right Way of Following Heavy Lift Program
Start with Warm-up
Decrease your muscle stiffness and increase your body temperature through warm-up exercises mentioned in each session. Warming up will improve your performance while lowering the risk of injuries.
Keep Your Form Right
When you lift heavy, there is a higher chance of losing your form. That’s why you need to focus on maintaining the correct form and doing strict reps to achieve maximum results.
Progressive Overload
You’ve to either increase the load or the number of reps (while keeping the weight unchanged) over time to develop strength and size.11 Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142
For example, you can increase the load anywhere from 1-2% or 1-2 reps to reach a new level every week. Suppose you’re doing 6 reps with 100 kg (220 lbs) currently, then you should aim for 101-102 kg or 7-8 reps in the next week.
Adequate Recovery
Rest and nutrition are crucial for muscle recovery and growth. Your muscles break when you train and heal when you rest and consume a balanced diet (slightly higher in protein).
Train Within Your Limits
Training three times weekly is a safe and efficient way to build muscle and strength. However, some people’s body takes more time to recover
Who Can Follow This Routine?
This heavy-lifting training program involves mostly compound movements and is suitable for experienced lifters who have been training consistently for at least a year and want to increase strength and muscle size.
Download The Free PDF
If you like this program, download this and start training. Ask if you have any questions in the comment or contact us through email.
References
- 1Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
- 2Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
- 3Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797
- 4Radaelli, Regis1; Fleck, Steven J.2; Leite, Thalita3; Leite, Richard D.4; Pinto, Ronei S.1; Fernandes, Liliam3; Simão, Roberto3. Dose-Response of 1, 3, and 5 Sets of Resistance Exercise on Strength, Local Muscular Endurance, and Hypertrophy. Journal of Strength and Conditioning Research 29(5):p 1349-1358, May 2015. | DOI: 10.1519/JSC.0000000000000758
- 57 Benefits of Heavy Resistance Training – American Council of Exercise (ACE Fitness)
- 6Lixandrão ME, Ugrinowitsch C, Berton R, Vechin FC, Conceição MS, Damas F, Libardi CA, Roschel H. Magnitude of Muscle Strength and Mass Adaptations Between High-Load Resistance Training Versus Low-Load Resistance Training Associated with Blood-Flow Restriction: A Systematic Review and Meta-Analysis. Sports Med. 2018 Feb;48(2):361-378. doi: 10.1007/s40279-017-0795-y. PMID: 29043659.
- 7Riachy R, McKinney K, Tuvdendorj DR. Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. J Funct Morphol Kinesiol. 2020;5(4):81. Published 2020 Nov 7. doi:10.3390/jfmk5040081
- 8Craig BW, Brown R, Everhart J. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. 1989 Aug;49(2):159-69. doi: 10.1016/0047-6374(89)90099-7. PMID: 2796409.
- 9Strength training builds more than muscles – Health Harvard Publishing
- 10Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc. 1999 Jan;31(1):25-30. doi: 10.1097/00005768-199901000-00006. PMID: 9927006.
- 11Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142