4 Week Free Weight Workout Plan to Build Muscle w/PDF

Free Weight Workout Plan to Build Muscle

Whether you’ve recently decided to get fit or working out for a while, doing the free weight workouts will immensely help you develop strength, mobility, and mass.

Moreover, they are excellent for bodybuilding as they allow better range and help you target each muscle specifically. That’s why I’ve created an easy-to-follow free weight workout plan for fitness enthusiasts who want to work out with dumbbells and barbells only.

I’ve also attached a PDF of this routine so you can download and use it offline.

Free Weight Workout Plan Description

Duration4 Weeks
Routine GoalMuscle Building
Equipment Require Dumbbells, Barbells, and Flexible Workout Bench
Training LevelBeginner to Intermediate
Suitable ForMen and Women
Frequency per Week4 Days
Daily Workout Duration1 hour
Rest Between Sets1-2 minutes
Rest Between Exercises2-3 minutes

4 Week Free Weight Workout Schedule

  • Monday: Chest and Triceps
  • Tuesday: Legs and Glutes
  • Wednesday: OFF
  • Thursday: Back and Biceps
  • Friday: Shoulder and Core
  • Saturday: OFF
  • Sunday: OFF

Week 1

Monday – Chest and Triceps

Tuesday – Legs and Glutes

Thursday – Back and Biceps

Friday – Shoulder and Core

Week 2

Monday – Chest and Triceps

Tuesday – Legs and Glutes

Thursday – Back and Biceps

Friday – Shoulder and Core

Week 3

Monday – Chest and Triceps

Tuesday – Legs and Glutes

Thursday – Back and Biceps

Friday – Shoulder and Core

  • Barbell Overhead Press: 8-12 x 3
  • Dumbbell Lateral Raises: 8-12 x 3
  • Bent-Over Lateral Raises: 6-12 reps
  • Incline Dumbbell Rowing on 45-degree: 6-12 x 3 sets
  • Dumbbell Side Bend: 8-12 x 2 sets
  • Dumbbell Woodchop: 8-12 x 2 sets

Week 4

Monday – Chest and Triceps

  • Dumbbell Flat Bench Press: 10-15 reps x 3 sets
  • Incline Barbell Bench Press: 8-12 reps x 3
  • Dumbbell Fly: 8-12 x 3
  • Dumbbell Pullover: 8-10 x 3
  • Barbell Skull Crusher: 8-12 x 3
  • Dumbbell Triceps Kickback: 8-12 x 3

Tuesday – Legs and Glutes

  • Barbell Back Squat: 12-15 x 3 sets
  • Dumbbell Forward Lunges: 8-10 x 3
  • Dumbbell Sumo Squat: 8-12 x 3
  • Barbell Romanian Deadlift: 6-10 x 3
  • Dumbbell Leg Curl: 6-10 x 3
  • Dumbbell Calf Raises: 8-12 x 3

Thursday – Back and Biceps

  • Barbell Bent-over Row: 8-12 reps x 3 sets
  • Barbell T Row: 8-12 reps x 3
  • Bent-over Dumbbell Rowing: 8-12 x 3
  • Dumbbell Facepull: 6-10 x 3
  • Incline Dumbbell Curl: 8-12 x 3
  • Dumbbell Concentration Curl: 8-12 x 3
  • Dumbbell Hammer Curl: 8-12 x 3

Friday – Shoulder and Core

  • Barbell Overhead Press: 8-12 x 3
  • Dumbbell Bent-arm Lateral Raises: 8-12 x 3
  • Dumbbell Rear Delt Fly: 6-12 x 3
  • Dumbbell Shrug: 6-12 x 3
  • Dumbbell Side Bend: 8-12 x 2
  • Dumbbell Woodchop: 8-12 x 2

Download The Free Weight Workout Routine PDF

Frequently Asked Questions (FAQs)

Can you build muscle with free weights?

Yes, free-weight exercises are good for muscle building. Because they allow a better range and help you isolate each muscle specifically. However, machine workouts also provide the same benefits, so you can use whichever equipment you like.

How many times a week should you do free weights?

You can do free weight exercises three to five times a week, depending on your fitness level and goal.

Are free weights better than Machines?

Free-weight and machine workouts provide the same results in terms of strength and muscle gain. However, training with free weights boosts testosterone in men, which is responsible for mass growth. Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. J Strength Cond Res. 2020 Jul;34(7):1851-1859. doi: 10.1519/JSC.0000000000003349. PMID: 32358310. Additionally, free weight exercises improve cognitive function. Wilke J, Stricker V, Usedly S. Free-Weight Resistance Exercise Is More Effective in Enhancing Inhibitory Control than Machine-Based Training: A Randomized, Controlled Trial. Brain Sci. 2020 Oct 3;10(10):702. doi: 10.3390/brainsci10100702. PMID: 33022911; PMCID: PMC7599796.

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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