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Lifting 101 for Strength & Size

Try this 101-rep scheme to get bigger and stronger in 15 minutes.

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  • 6 days

  • 12

  • Yes

EZ-Bar Bench Press
EZ-Bar Bench Press

If you’re interested in building both size and strength, here’s the first lesson you’ll need to learn: Lifting 101. This 15, 15, 15, 12, 12, 12, 10, 10 rep scheme will total 101 repetitions, offering you all of the aspects you need to begin to add size to any muscle group.

By following this specific workout, you will increase the blood flow to the working muscles, giving you that coveted ‘pump.’ If you want even more, try going through the entire workout, performing full repetitions while increasing the weight each set.

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.   

Routine

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Monday

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Barbell Bench Press

Equipment
Barbell, Bench
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.
Exercise 2 of 12

Seated Barbell Biceps Curl

Equipment
Barbell, Bench
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.

Tuesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 12

Machine Row

Equipment
Sets
8
Reps
101*
Rest
90-120 sec
How to
*Perform reps as 15,15,15,12,12,12,10,10.
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.

Wednesday

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 12

Military Press

Equipment
Barbell
Sets
8
Reps
101*
Rest
90-120 sec
How to
Perform seated. | *Perform reps as 15,15,15,12,12,12,10,10.
Exercise 6 of 12

Leg Press

Equipment
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.

Thursday

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.
Exercise 8 of 12

Hammer Curl

Equipment
Sets
8
Reps
101*
Rest
90-120 sec
Perform standing. | *Perform reps as 15,15,15,12,12,12,10,10.

Friday

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 12

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.
Exercise 10 of 12

Skull Crusher

Equipment
Barbell
Sets
8
Reps
101*
Rest
90-120 sec
How to
*Perform reps as 15,15,15,12,12,12,10,10.

Saturday

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 12

Barbell Upright Row

Equipment
Barbell
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.
Exercise 12 of 12

Machine Leg Curl

Equipment
Sets
8
Reps
101*
Rest
90-120 sec
*Perform reps as 15,15,15,12,12,12,10,10.
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