These free weightlifting programs are superb for the muscles of the body to develop Stength, Muscle, Power and Size.

Weightlifting is the primary focus to Gain Muscle Mass and improve the conditioning of the muscles of the body as it is the most effective and readily available to the vast majority of people in the gym.

Many of the exercises performed will be based around compound lifts as they form the basis of any good Stength\ Muscle\ Power\ Size Building Program.

Compound Lifts target most of the entire upper and lower body muscles as oppose to lifts that target only a small selection of muscles in isolation.

Typical Free Weightlifting Compound Exercises

• Squats
• DeadLifts
• Power Cleans
• Benchpress
• Shoulder Presses
• Rows

Compound lifts in Weightlifting Programs

Over the years of weightlifting to build muscle size, to increase strenght, to improve speed and so on, compound exercises have always been the basis of any of my workouts and have always delivered results whatever my goal was.

This was because so many variations can be done with these exercises such as change in reps, sets, speed of lifts, timing of the lifts, adding bands or chains to the barbell for resistance and explosive movements just to name some.

For example, 5 reps x 5 sets at 80% of your 1 Rep Max happens to be excellent at improving your bench press and i know this from improving my bench by 20kg (~44lbs) in 10weeks with this method.

Also, the same bench press movement when light weights are appilied and the bar is actually exploded up, released from the hands at the top and then caught again is a superb way to increase you speed of you upper body.

See some of the workouts outline below that incorperate these movements adjusted to achieve whatever goal you are aiming for.