If you’re ready to elevate your fitness, having a solid strength training routine is crucial. We’re here to introduce a one-month strength training challenge designed to transform your body, keep your muscles engaged, and boost your metabolism.

A key factor in your success will be progressive overload. This method involves gradually increasing the intensity of your workouts by adding more reps, sets, or weight over time. "Progressive overload challenges your muscles, promoting both growth and strength gains," explains Ronny Garcia, CPT, with Blink Fitness. "The progressive element is essential. For example, if you’re lifting 50 pounds for 10 reps, try increasing to 55 pounds or 11 reps the following week."

Garcia suggests scheduling workouts three to four days a week and taking one to two rest days to give your body the recovery time it needs.

Now, let’s dive into the ultimate one-month strength training challenge to transform your body. Complete the exercises below, allowing 60 to 90 seconds of rest between sets.

Weeks 1-2: Foundational Exercises

Full Body A Workout

The Routine:

  1. Squat (Barbell or Dumbbell) – 3 sets of 10-12 reps
  2. Pushups or Bench Press – 3 sets of 8-10 reps
  3. Barbell Deadlift – 3 sets of 8-10 reps
  4. Pull-Ups or Lat Pulldown – 3 sets of 8-10 reps
  5. Dumbbell Shoulder Press – 3 sets of 10-12 reps
  6. Plank – 3 sets of 30-60 seconds

Squat

Stand tall with a dumbbell in each hand, feet shoulder-width apart, and toes slightly pointed outward.

Push your hips back and bend your knees to lower your body into a squat, keeping your chest upright.

Lower yourself until your thighs are parallel to the floor, maintaining proper form.

Drive through your heels to return to the starting position.

Bench Press

Lie flat on a workout bench with your feet firmly planted on the floor.

Grip the barbell just outside shoulder width, with your palms facing forward.

Unrack the barbell and position it directly above your chest with your arms fully extended.

Lower the barbell in a controlled motion toward your chest.

Press the barbell back up to the starting position, keeping it aligned over your chest.

Barbell Deadlift

Stand tall with your feet hip-width apart, positioning the barbell over the middle of your feet.

Push your hips back and bend your knees to grip the bar just outside of knee-width.

Engage your core and keep your chest upright.

Press through your heels, straightening your legs to lift the bar to a standing position.

Lower the bar back down with control, maintaining proper form throughout.

Lat Pulldown

Sit at a lat pulldown machine with your feet flat on the floor and your thighs secured under the pad.

Grip the pulldown bar with your hands just outside shoulder-width, palms facing forward.

Engage your core and lean back slightly.

Pull the bar down toward your chest, squeezing your shoulder blades together at the bottom of the movement.

Slowly and with control, return the bar to the starting position.

Dumbbell Shoulder Press

Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to the starting position with control.

Plank

Start in a forearm plank position, with your forearms resting on the floor, elbows directly beneath your shoulders, and your body forming a straight line from head to heels.

Engage your core and hold the position, maintaining proper alignment throughout.

Full Body B Workout

The Routine:

  1. Lunges (Dumbbell or Barbell): 3 sets of 10 reps per leg
  2. Incline Dumbbell Press: 3 sets of 8-10 reps
  3. Kettlebell Swings: 3 sets of 12-15 reps
  4. Seated Row (Machine or Dumbbell): 3 sets of 10-12 reps
  5. Triceps Dips: 3 sets of 10-12 reps
  6. Russian Twists: 3 sets of 15-20 reps per side

Lunges

Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides.

Step forward with one leg, lowering your body until both knees form 90-degree angles.

Push through your front heel to return to the starting position.

Incline Dumbbell Press

Sit on an incline bench with a dumbbell in each hand, resting them on your thighs.

Lie back and bring the dumbbells to shoulder height, palms facing forward.

Press the dumbbells upward until your arms are fully extended.

Lower the dumbbells back down with control to the starting position.

Kettlebell Swings

  1. Stand tall with your feet shoulder-width apart.
  2. Press your hips back and grab the kettlebell with both hands.
  3. Swing the weight back between your legs.
  4. Press your hips forward to swing the kettlebell up to shoulder height.
  5. Allow the kettlebell to swing back down.

Seated Row

  1. Sit at a seated row machine with your feet on the footplate and knees bent just a bit.
  2. Hold the handles with straight arms and keep your back straight.
  3. Pull the handles to you, squeezing your shoulder blades.
  4. Gradually extend your arms to the start position.

Triceps Dips

  1. Sit at the edge of a workout bench, holding onto the edge with your fingers facing forward.
  2. Bring your hips off the bench, extending your legs before you.
  3. Bend your elbows to lower, or "dip," your body toward the floor.
  4. Press through both palms to return to the start position.

Russian Twists

  1. Sit on the ground with bent knees and feet lifted.
  2. Lean back just a bit to activate the muscles in your core, maintaining a straight back.
  3. Clasp your hands together in front of your chest.
  4. Twist your torso from one side to the other.

Weeks 3-4: Strength and Hypertrophy

Full Body A Workout

The Routine:

  1. Barbell Deadlift – 4 sets of 6-8 reps
  2. Barbell Bench Press – 4 sets of 6-8 reps
  3. Barbell Row – 4 sets of 6-8 reps
  4. Overhead Press (Dumbbell or Barbell) – 4 sets of 8-10 reps
  5. Front Squat (Barbell or Dumbbell) – 3 sets of 8-10 reps
  6. Hanging Leg Raises – 3 sets of 12-15 reps

Barbell Deadlift

  1. Stand tall with your feet hip-width apart. The barbell should be placed over your midfoot.
  2. Press your hips back and bend your knees to take hold of the bar just outside knee-width.
  3. Maintain a tight core and tall chest.
  4. Press through your heels and straighten both legs to lift the bar.
  5. Use control to lower the bar.

Barbell Bench Press

  1. Lie flat on a workout bench with your feet planted on the floor.
  2. Hold the barbell slightly outside shoulder-width, palms facing forward.
  3. Unrack the barbell and hold it over your chest with straight arms.
  4. Lower the barbell toward your chest.
  5. Press the barbell back up so it's over your chest.

Barbell Row

  1. Stand tall with your feet hip-width apart and a barbell placed over your midfoot.
  2. Press your hips back, maintaining a straight back, and grab onto the barbell outside knee-width.
  3. Row the barbell up toward your lower ribs, squeezing your shoulder blades as you do so. Keep your back straight.
  4. Lower the barbell using control.

Overhead Press

  1. Stand tall with your feet shoulder-width apart, holding dumbbells at shoulder level with your palms facing forward.
  2. Press the dumbbells overhead until your arms are extended.
  3. Use control to lower them to the start position.

Front Squat

  1. Stand tall, holding a dumbbell in each hand in the front rack position.
  2. Your feet should be planted shoulder-width apart, and toes pointed out slightly.
  3. Press your hips back and bend your knees, lowering your body into a squat.
  4. Maintain a tall chest and lower until your thighs are parallel to the floor.
  5. Press through your heels to return to the start position.

Hanging Leg Raises

  1. Hang onto a pull-up bar with your arms totally straight and feet off the ground.
  2. Activate your core.
  3. Lift your legs until they're at 90 degrees.
  4. Lower your legs with control.
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