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Once you’re used to the basics, challenge yourself by switching to a split routine with more of a focus on free weights. Train your upper body on Monday and Thursday and your legs on Tuesday and Friday or Wednesday and Sunday. Choose four exercises per session, such as front squats, deadlifts, standing calf raises and lunges for your legs and bench presses, shoulder presses, pulldowns and barbell rows for your upper body. Perform five sets of five reps on each one week, four sets of 10 the next and three sets of 20 in the third. Return to low reps in week four but aim to use more weight than before. This starts to bring in the concept of periodization and progression.
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