Workout Routines
Free Workout Routines
Project Swole offers plenty of free workout routines and more will come with time. Everyone has a variety of goals when it comes to exercise, which means there are many types of athletes:
Our most popular workout routine to date has been Werewolf Training to Gain Muscle.
Athletes have varying levels of experience:
Beginners would do well to follow a Generic Full Body Workout Routine.
Athletes also use a wide variety of equipment and tools:
Project Swole workout routines use a variety of equipment, but we mostly focus on free weights and odd objects.
We also have to remember that being Swole is not all about strength training. Everyone should train with conditioning routines periodically, if not regularly. Conditioning is especially important for these endurance athletes:
Project Swole aims to provide workout routines for everyone, although I personally have little experience with endurance sports like marathons and long distance cycling.
Use High Intensity Interval Training (HIIT) and High Intensity Resistance Training (HIRT) to increase your conditioning.
The Difference Between Men and Women
Simply stated, there is no difference between men and women.
The biggest difference between the sexes is their willingness to participate in any given type of exercise. Typically men like to heave big weights and women prefer to tone up, usually targeting cardiovascular exercise over weight training. My question is this: why not utilize the best of both worlds?
A generic female workout routine should consist primarily of intense cardiovascular exercise interspersed with some free weight activity to build and shape the muscles. Reps should range from a high of 20 to a low of 5, but should mostly stay between 8-15. For the female that wants to increase strength or muscle size, we just drop the reps slightly and increase the proportion of weight training to cardio.
Thus I present to you: Fat Loss for Women – A Full Body Routine Plus HIIT
A generic male workout routine should probably consist primarily of intense free weight training with some cardiovascular activity on off days. I would prefer to see the rep range fall somewhere between 3-10 reps on average. For the male that wants to increase conditioning rather than muscle size or strength, the recipe calls for less rest between sets and several exercises strung together to make a complex.
Thus I present to you: Fat Loss for Men – A Full Body Routine Plus HIIT
So Where Are All the Free Workout Routines?
Well for one thing, all of the exercise routines at Project Swole are free. Please contact me to request a free workout routine for a specific reason and I will add it to my list of workout routine ideas. Hopefully we can publish something for everyone.
In the meantime, check out the free workout routines that I have posted so far, browse the weight training articles, and don’t forget the free diet articles since your diet is 80% of your progress.
Most of all, stay motivated to reach your goals!
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I’m looking for an exercise routine for my children. My oldest boy is 9 and very athletic. He’s fast and all, but he’s a bit quirky. I want something I can work with him on as far as agility goes. My middle boy is 5 and not as athletic. He’s in t-ball and is the slowest runner on his team. He’s not fat, but he’s slow. I also have a boy about to turn 4 in June. He has no interest in very much activity. He’d rather sit on the floor and play with his trains. I would like some help in coming up with a routine for each one so they can excel in athletics. Thank you for your time. Stephanie
Can you make a routine for an american football player for explosive power with only a bench, Dumbbells, and a squat rack
Hi my specific goal is to lose about 40 lbs and tone up as I’m very flacid. I’ve lost 60lbs on my own already my definitely need to shape up! Whatever you can recommend I will appreciate. PS I have ALOT of stamina and can do rigourous’ workouts. Just don’t know how to combine the weights (how heavy the weight should be/reps etc.) with cardio…… PS I not very strong in my arms…but I am on my legs..
Thanks Miri
I just found this website and I like a lot of what I read. My question is; I only have an old bowflex and get to use a gym 2 days a week how can I build mass without having a spotter and mainly using the bowflex as the primary source of exercise?
You pretty much can’t. Make the most of your gym days with full body workouts.
Steve, I just stumbled upon your website a couple weeks ago and I really like what I’ve read so far. Currently, I’m working out six days a week, hitting every body part twice a week (8 reps/12 sets). After six years of lifting this way, I’m starting to think I’m overtraining. I’m a naturally lean person (5’7″/155 lbs./8% bodyfat) so staying lean isn’t a problem but I want to maximize my strength gains (size gains second). I’m happy happy with the way I look, but I always think I could/should get better. Would you suggest dropping to five days a week and hitting one body part only once a week to give my body more recovery time for better gains? If so, how many sets would you recommend for each bodypart? I was thinking since I’m only doing each body part once a week I’d be ok with about 15 sets.
I like full body routines. Check out some of the Project Swole routines to get some ideas.