I completed the following four workout programs with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

In each post I link to YouTube videos that will show you or teach you proper form for each movement.

Part 1 of Lifting Weights / Resistance Training

• Why lifting weights is important to me
• Misconceptions women make about lifting weights
• Things to-do
• Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

• My workouts for weeks 6 – 10
• Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

• My workouts for weeks 11 – 15
• Circuit Style
• Rest Week & Life

Part 4 of Lifting Weights / Resistance Training

• Life Happens
• Lifting program weeks 16 – 21
• Full Body Workouts – Mostly Large Compound Lifts

The past 5 weeks of workouts (weeks 23 – 27), I threw in a day of Descending Pyramid Sets/Reps.

The benefit of descending pyramid training is that it builds strength and muscle, which is the name of the game for fat-loss, looking good, and feeling and being capable of making it through life (carrying groceries, not falling down, and if you do…being able to get back up again not injured).

Throwing in different styles of training also prevents plateaus, it switches-up the stimulus on your muscles and bones to allow for continued growth and positive change on the body.

Depending on where you are with your strength will determine how much weight you can handle through this pyramid style training. Some people use the same weight throughout the rep scheme, some folks start with heavy weight getting lighter as needed throughout the rep scheme, and some people start off with lighter weight with the most reps working their way heavier and heavier as the rep scheme progresses down to 1. I suggest you try all three weight schemes to see how your body responds.

This style is also combine with a super-set style to keep the heart-rate up the whole time; you can see via the color groupings below.

Week 23

This was my first lifting session back after vacation; I took my time and rested when I needed to. This was a nice change from my usual set/rep scheme. It was fun and I really enjoyed this workout. I felt really good afterwards. It was difficult and effective. I was quite sore the couple of days following this workout. I took some amino acids, foam rolled, and stretched to help with my soreness.

Saturday – Descending Pyramid Sets/Reps

• 10 minute warm-up – Revolving Stairs
• Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
• Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Bulgarian Split Squat (4 sets) – starting at 4 reps (3, 2, 1)
• Front Raise (4 sets) – starting at 4 reps (3, 2, 1)
• Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
• Push-ups (5 sets) – starting at 15 reps (10, 8, 5, 5)
• Stretch

Week 24

Tuesday – Full Body Workout (4 Sets)

• 10 minute warm-up – Revolving Stairs
• Wide-stance Squat – 50 lb dumbbell
• Lat Pull-Downs – 50 lb cable
• Dips – 50 lbs
• Assisted Pull-Ups
• Traditional Leg Press – 100 lbs (plates added)
• Foot Elevated Single-Leg Glute Bridge – Bodyweight
• Stretch

Thursday – Full Body Workout (4 Sets)

• Under-Hand Grip Bent Over Row – 40 lb & 50 lb barbell
• Straight Leg Deadlift – 40 lb & 50 lb barbell
• Bicep Curl – 30 lb barbell
• Goblet Squat – 30 lb dumbbell
• Overhead Press – 15 lb & 20 lb dumbbells
• Skull Crushers – 20 lb & 30 lb barbell
• Assisted Pistol Squats (2 sets of 6)

Week 25

Saturday – Descending Pyramid Sets/Reps

• 50 minute walk – Treadmill (getting in my steps)
• Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
• Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
• Bulgarian Split Squat (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
• Front Raise (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
• Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
• Push-ups (5 sets) – starting at 5 reps (4, 3, 2, 1)
• Stretch

Week 26

Friday – Full Body Workout (4 Sets)

• 10 minute warm-up – Revolving Stairs
• Wide-stance Squat – 50 lb dumbbell
• Lat Pull-Downs – 50 lbs
• Barbell Hip Thrusts – 50 lb barbell
• Dips – 50 lbs
• Traditional Leg Press – 100 lbs
• Assisted Pull-Ups
• Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
• Garhammer Raise – bodyweight

Sunday – Full Body Workout (4 Sets)

• 10 minute warm-up – Revolving Stairs
• Under-Hand Grip Bent Over Row – 40 lb barbell
• Straight Leg Deadlift – 40 lb barbell
• Bicep Curl – 30 lb barbell
• Step-Ups
• Overhead Press – 20 lb dumbells
• Goblet Squat – 30 lb dumbbell
• Overhead Triceps Press
• Hand Walkouts

Week 27

Tuesday – Full Body Workout (4 Sets)

• 10 minute warm-up – Revolving Stairs
• Seated Leg Press – 120 lbs, 130 lbs, 140 lbs, 150 lbs
• Seated Row w/ Short Bar – 40 lbs, 50 lbs
• Single-Leg Foot Elevated Glute Bridge – Bodyweight
• Bicep Curl – 30 lb, 40 lb barbells
• Straight Leg Deadlift – 60 lb barbell
• Triceps Pushdowns w/ Short Bar – 20 lbs
• Single Leg Box Squats – bodyweight
• Overhead Triceps Press – 10 lbs
• Stretch

Thursday – Full Body Workout (4 Sets)

• 10 minute warm-up – Revolving Stairs
• Shoulder Press – 15 lb – 20 lb dumbbells
• Front Raises – 10 lbs
• Lateral Raises – 5 lbs – 10 lbs
• Incline Press – 20 lbs
• Chest Fly – 10 lbs
• Stretch

Here are some of my other blog posts that discuss exercise.

• Vacation Training
• 10,000 Steps per Day
• Let’s Talk Exercise
• Exercise: What do to when your schedule gets crazy!
• What’s age have to do with it?!?
• The Trifecta
• Are you applying a band-aid to a mortal wound?
• The Contraption for Better Legs & Glutes
• Body Types

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.