Christian Fitness - Basic Strength Workout Program

Basic Strength Workout Routine

If you want a well-rounded, basic strength routine, this one is for you.

INSTRUCTIONS: Do 2 sets of 10 repetitions of each of the exercises below. You will alternate between muscle groups, doing a set of each exercise, then repeating. After each muscle group is complete, move on to the next muscle group.

Example: Do 1 set of the chest exercise, followed by 1 set of the back exercise. Wait 45-60 seconds. Then repeat the same two exercises, before moving on to legs.

Pick a weight that you can’t quite complete all 10 reps on the second set. Once you’re able to do 2 complete sets of 10 reps, you’re ready to move up in weight by 5 – 10%.

TIME: 20-30 minutes

REQUIRED EQUIPMENT: Dumbbells and a bench

Equipment Recommendations:

Dumbbells Premium Pick: Bowflex 560

Dumbbells Top Pick and Best Value: Bowflex 552s

Bench Top Pick: Bowflex Adjustable 5.1 Bench

Bench Best Seller: Bowflex 3.1 Adjustable Bench

Best Value: Black Mountain Stability Ball


  • Flat Chest Press 
  • Single One Arm Row
  • Alternating Lunge w/Dumbbells
  • Squats
  • Seated Shoulder Press
  • Upright Rows
  • Decline Seated Bicep Curls
  • Tricep Kickbacks
  • Plank hold (30-60 seconds)


  • Plank hold (30-60 seconds)


For an example of how to do the dumbbell exercises, click on this basic dumbbell exercises link.

For an example of how to do plank holds, click on this plank holds link.

To download, click on this Basic Strength Workout PDF link.