If you're new to weightlifting and you have had no training advice, no previous experience, or you are returning to it after a long layoff, consider yourself to be at a beginner level.

To get started, try the following program.

Do a total-body workout two or three times a week. Remember to increase your weights each week, but also not to over do it when you first return back to weightlifting, or if you are just starting out.

Beginner Program Schedule:
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Do the following exercises over 8 weeks, in the following sets, unless otherwise stated.

Week 1:
1 set of 10-12 repetitions of each exercise (see below for exercises)

Week 2:
1 to 2 sets of 10-12 repetitions of each exercise

Week 3:
2 to 3 sets of 10-12 repetitions of each exercise

Week 4:
3 sets of 10-12 repetitions of each exercise

Week 5:
2 sets of 8-10 repetitions of each exercise

Week 6:
2 to 3 sets of 8-10 repetitions of each exercise

Weeks 7 and 8:
3 sets of 8-10 repetitions of each exercise

Exercises for a Total body workout for each week
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(Grouped by muscle group)

Abs and Lower Back
15-20 repetitions of the crunch

Arms
Cable triceps extension and the dumbbell biceps curl

Chest and Back
Dumbbell chest press and the cable or dumbbell row

Legs and Glutes
Squat or leg press and the leg curl

Shoulders
Lat pull-down

Chest and Back
Dumbbell chest press and the cable or dumbbell row

You're an intermediate lifter if you have been lifting for at least six months to a year, have tried several different workout programs, and have seen gains in strength and muscle mass.

As an intermediate lifter, divide your program into two workouts. One workout for your upper body and one for your lower body. Alternate between the two workouts, taking a day of rest after each.

For Example:
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Do the upper-body workout on Monday and Friday of one week and the lower-body workout on Wednesday, then the following week do the lower body workout on Monday and Friday and the upper body workout on Wednesday.

Warm-Ups:
Do two or three warm-up sets and two work sets.

(A work set means you're using the most weight you can for that number of repetitions. The warm-up sets should be percentages of that weight - maybe 40, 60 and 80 percent of the work-set weight. Do fewer repetitions in each warm-up set.)

Intermediate Program Schedule:
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Do the following exercises, over 4 weeks, in the following sets, unless otherwise stated.

Weeks 1-2:
2 sets of 10-12 repetitions

Weeks 3-4:
2-3 sets of 8-10 repetitions

The Upper Body Workout:
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Perform your arm exercises on the day you do your upper-body workout.
You can finish with exercises for your biceps and triceps.

Shoulders
Barbell Neck Press followed by Front Dumbbell Raises followed by the bent over row.

Chest
Flat Bench Press followed by Flat Dumbbell Press.

Back
Back Seated Lat Pull down followed by Front Seated Lat Pull down followed by the Seated Row.

Biceps
Barbell Curls followed by Dumbbell Curls.

Triceps
Triceps Pushdown followed by the Triceps Kickback

Abs
Abs Twist Crunch followed by Knee Raises

The Lower Body Workout:
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Legs
Dead lift followed by squats followed by leg press followed by lunges

Calves
Standing Calf Raises

Abs
Abs Twist Crunch followed by the Abs Knee raises