"Fitness is not about being better than someone else;
it's about being better than you used to be."

Optimizing Strength and Growth: Training Close to Failure for Maximum Results


When it comes to weight training, there are several key principles to keep in mind. One important aspect is reaching an appropriate level of effort during your sets, particularly when aiming for a specific rep range. The concept of training to failure suggests that you should be close to reaching muscle failure or exhaustion by the time you complete your desired number of repetitions. Let's break down the process step by step:

1. Warm up: Begin your weight training session with a proper warm-up. Engage in light cardio exercises like jogging or cycling for 5-10 minutes to increase your heart rate and warm up your muscles.

2. Select the appropriate weight: Choose a weight that challenges you but still allows you to maintain proper form and technique throughout the exercise. It should not be too light that it feels effortless or too heavy that it compromises your form.

3. Set your desired rep range: Determine the number of repetitions you aim to perform for each set. For instance, if you choose 12 reps, this means you'll perform the exercise 12 times in a row.

4. Begin your set: Start the exercise, focusing on maintaining correct form and technique. Control the weight throughout the movement, and ensure you're engaging the target muscles.

5. Gauge your effort: As you approach the end of your set, aim to push yourself to the point where the last repetition becomes challenging. By the time you reach the desired rep, it should require considerable effort to complete it successfully.

6. Proper form over excessive weight: Remember, it's crucial to prioritize proper form and technique over lifting heavier weights. Straining excessively or sacrificing form can increase the risk of injury and diminish the effectiveness of the exercise.

7. Rest and repeat: Take a brief rest period of around 1-2 minutes between sets to recover. Then, repeat the process for the desired number of sets for that particular exercise.

8. Listen to your body: Pay attention to your body's signals during your workout. If you feel sharp pain, dizziness, or any discomfort beyond the normal fatigue of exercise, it's important to stop and assess the situation.

By training close to failure within your desired rep range, you effectively challenge your muscles, promoting strength and muscle growth over time.  Remember to gradually progress by increasing the weight or the number of repetitions as you become stronger and more comfortable with the exercises.  Always consult with a qualified fitness professional or trainer if you're unsure about proper form or the appropriate training program for your individual needs.

Level 1: Workouts labeled as level 1 are specifically designed for individuals who are beginners and have limited to no prior workout experience.

Level 2: Level 2 workouts are tailored for individuals who have a decent amount of gym experience and a solid foundation in fitness training.

Level 3: Level 3 workouts are for advanced individuals who have significant experience. 

D/B = Dumbbell


Unsure of how to perform an exercise?  CLICK HERE for a guide.

Level 1

2 Days/WK
Upper Body Workout

Dumbbell Bench-press 2 X 10-12 reps
D/B flyes 2 X 10-12 reps
Military Press 2 X 10-12 reps
Side Lateral Raises 2 X 10-12 reps
Lying Triceps Press 2 X 10-12 reps
Triceps Pushdowns 2 X 10-12 reps
Lat Pull-downs 2 X 10-12 reps
One-Arm D/B rows 2 X 10-12 reps
Dumbbell Shrugs 2 X 10-12 reps
Preacher Curls 2 X 10-12 reps
Seated D/B curls 2 X 10-12 reps

Lower Body Workout

Leg Press 3 X 10-12 reps
Leg Extensions 2 X 10-12 reps
Seated Leg Curls 2 X 10-12 reps
Lying Leg Curls 2 X 10-12 reps
Standing Calf Raises 3 X 10-12 reps
Seated Calf Raises 2 X 10-12 reps
Crunches 3 X 10-12 reps

Level 1

Monday
Body-weight squats for 30 seconds then rest
Body-weight push-ups for 30 seconds then rest
Alternating lunges with body weight for 30 seconds then rest
Plank with bodyweight hold for 60 seconds or failure

Wednesday
Squat jumps with bodyweight for 30 seconds then rest
Plyometric push-ups for 30 seconds then rest
Split squat jumps for 30 seconds then rest
Front plank for 60 seconds or failure

Friday
Isometric Squats for 30 seconds then rest
Isometric push-ups (Mid-hold push-ups)
Isometric lunge and hold for 30 seconds then rest
Hip Bridge for min 30 seconds or failure then rest

Level 1

3 Days/WK
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Tricep Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure

Level 2

Monday:
Chest and Triceps
Bench-press 3 X 12,8,8
D/B flies 3 X 12, 8, 8
Incline D/B press 3 X 10, 8, 8
Weighted Dips 2 X 10, 8
Skull-crushers 3 X 12, 8, 8
Overhead Triceps Ext 2 X 10, 8

Tuesday:
Back and Biceps
Lat pull-downs 3 X 12, 8, 7
Cable rowing 3 X 12, 8, 8
Barbell pullovers 2 X 8, 6
Deadlifts 3 X 12, 8, 6 Deadlifts
D/B curls 2 X 12, 8

Thursday:
Shoulders and Traps
D/B Military Press 3 X 12, 8, 8
Barbell Military Press 3 X 12, 8, 8
D/B lateral raises 3 X 12, 8 ,8
Dumbbell forward raises 3 X 12, 8, 8
Bent-over D/B raises 3 X 12, 10, 8
D/B Arnold press 2 X 10, 8
Heavy D/B shrugs 3 X 12, 8, 8
Heavy back shrugs 2 X 12, 8

Friday:
Legs and calves
Full Squats 3 X 15,12, 10, 8
Hamstring Curls 3 X 12, 8, 8
Calf raises max 2 X 8, 8
Heavy leg press machine 2 X 12, 8
Leg extensions 2 X 50, 50
Crunches to failure
Hanging leg raise to failure

Level 2

 MONDAY:
Squats: 10 X 10 reps
Leg extensions: 3 x 10 reps
Stiff-legged deadlift: 10 x 10 reps
Lying leg curls: 3 x 10 reps
Weighted cable crunch: 10 x 10 reps

 WEDNESDAY:
Flat D/B press: 10 x 10 reps
D/B flyes: 3 x 10 reps
EZ bar curls: 10 x 10 reps
Weighted knee raises: 10 x 10 reps

 FRIDAY:
Single arm D/B rowing: 10 x 10 reps
Weighted pull-ups: 3 x 10 reps
Lying EZ-bar French press: 10 x 10 reps

SATURDAY:
Clean and press: 10 x 10 reps
Seated calf raises: 10 x 10 reps
Donkey calf raises: 10 x 10 reps
Weighted oblique crunches: 10 x 10 reps

Level 2

Monday
Chest and Triceps:
3 X 6-8 reps Barbell bench-press excluding warm-up
4 X 6-8 reps Flat D/B press
4 X 6-8 reps Weighted dips

Tuesday
 Legs, Calves, and Abs:
3 X 6-8 reps Smith machine squats excluding warm-up
4 X 6-8 reps Leg press
4 X 6-8 reps Back hack squats
4 X 6-8 reps Romanian deadlifts excluding warm-ups
3 X 20 reps Standing calf raises
2 X 20 reps Hanging leg raises
2 X 20 reps Cable crunches

Thursday
 Shoulders and Traps:
3 X 6-8 reps Overhead D/B press
4 X 6-8 reps Arnold press
4 X 6-8 reps Barbell upright rowing
4 X 6-8 reps bent-over lateral raises
3 X 6-8 reps D/B shrugs

Friday
 Back, Biceps and Abs:
3 X 6-8 reps Barbell deadlifts excluding warm-ups
4 X 6-8 reps Bent-over rowing
4 X 6-8 reps T-bar rowing
4 X 6-8 reps Barbell biceps curls excluding warm-ups
4 X 6-8 reps Incline D/B curls
3 X 6-8 reps barbell preacher curls
2 X 20 reps Crunches
2 X 20 reps Reverse crunches

Level 2


Monday
Chest:
Bench-press 1 x 15 reps as a warm up then 1 x 12 before you start to do 3 sets of 8 to 10 reps.
Incline Bench-press 1 x 12 reps just as a warm up and check your form then do 3 sets of 6 to 8 reps.
Flys 5 x 10 - 12 reps

Tuesday
Back:
Bent-over rowing 1 x 15 reps as a warm up then do 1 x 12 then get started with 3 sets of 8 to 10 reps.
Lat Pull-downs 4 x 8 - 10 reps
Good Mornings 3 x 8 - 10 reps
Workout TWO

Thursday
Arms:
Barbell Curls 4 x 10 - 12 reps
Triceps Pushdowns 5 x 10 - 12 reps

Friday
Legs:
Squats Start with 1 x 15 reps as a warm up then do 1 x 12 reps to check your form and feel strong for 3 x 8 - 10 reps
Leg Press 5 x 15 - 18 reps
Calf Raises 3 x 10 - 12 reps
Shoulders: Shrugs 5 x 10 reps
D/B side lateral raises 5 x 8 - 10 reps

Level 3

MONDAY: 
Chest and back
Incline Bench-press 3 x 10,8,6
Smith Machine Press (decline) 3 x 10,8,6
One-arm D/B Press 3 x 10,8,6
Machine flies 3 x 10,8,6
V-Bar Pull-downs 3 x 10,8,6
Low cable rows 3 x 10,8,6
Bent-Over D/B rowing 3 x 10,8,6
15-Minute Treadmill

TUESDAY: 
Biceps, Triceps, and Forearms
EZ Bar curls 7 reps at the bottom, 7 at the top, 7 reps full range
D/B Spider Curls 3 x 10,8,6
Seated D/B Incline curls 3 x 10,8,6
Cable High-pulls 3 x 10,8,6
Close-grip bench-press 3 x 10,8,6
Triceps Rope Pull-downs 3 x 10,8,6
Overhead Rope Ext 3 x 10,8,6
Barbell Wrist curls 3 x 10,8,6
30-Minute Treadmill

WEDNESDAY:
 Legs and Shoulders
Barbell Squat 3 x 10,8,6
Leg Press 3 x 10,8,6
Lying Leg curls 3 x 10,8,6
Hip Abductor 3 x 10, 8, 6
Barbell shrugs 3 x 10,8,6
Forward D/B raises 3 x 10,8,6
Machine Shoulder Press 3 x 10,8,6
15-Minute Elliptical

THURSDAY:
 Chest and Back
Bench-press 3 x 10,8,6
Incline Machine Press 3 x 10,8,6
Decline D/B Press 3 x 10,8,6
Underhand Pull-downs 3 x 10, 8, 6
Incline D/B rowing 3 x 10,8,6
Rowing Machine 3 x 10,8,6
30-Minute Treadmill

FRIDAY:
 Biceps, Triceps and Forearms
Close Grip Barbell curls 3 x 10,8,6
Reverse-grip EZ bar curls 3 x 10,8,6
D/B Preacher curls 3 x 10, 8, 6
D/B Incline rows 3 x 10,8,6
Hammer curls (cross body) 3 x 10,8,6
Incline D/B Triceps Ext 3 x 10,8,6
Decline Skull-crushers 3 x 10,8,6
D/B Wrist curls 3 x 10,8,6
15-Minute Treadmill

SATURDAY:
 Legs and Shoulders
Hack Squats 3 x 10,8,6
Leg Extensions 3 x 10,8,6
Barbell Lunges 3 x 10, 8, 6
Calf Raises on Smith machine 2 x 15
Hip Adductor 3 x 10,8,6
Arnold D/B Press 3 x 10,8,6
Reverse DB Flyes 3 x 10,8,6
Cable Upright Rowing 3 x 10,8,6
30-Minute Treadmill

Level 3

Monday
Chest and Abs
Flat Bench Press: 3 X 12 reps
Incline D/B Press: 3 X 12 reps
Decline D/B Press: 3 X reps
D/B Flyes: 3 X 12 reps
Cable Crossovers: 3 X 12 reps
Chest Pullover: 3 X 12 reps
Weighted Crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

Tuesday
 Back
Deadlifts: 3 X 12 reps
Weighted Pull-ups: 3 X 12 reps
Yates Rows: 3 X 12 reps
D/B Rows: 3 X 12 reps
Lat Pull-downs: 3 X 12 reps
D/B Shrugs: 3 X 12 reps

Thursday
Shoulders
D/B Shoulder Press: 3 X 12 reps
Arnold Presses: 3 X 12 reps
Side Raises: 3 X 12 reps
Front D/B Raises: 3 X 12 reps
Wide Grip Upright Rows: 3 X 12 reps
Weighted Crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

Friday
 Legs
Squat: 3 X 12 reps
Leg Press: 3 X 12 reps
Lunges: 3 X 12 reps
Leg Extensions: 3 X 12 reps
Leg Curls: 3 X 12 reps
Donkey Calf Raises: 3 X 12 reps

Saturday
Arms
Close Grip Bench-press: 3 X 12 reps
V-Bar Triceps Ext: 3 X 12 reps
Skull Crushers: 3 X 12 reps
Pull Downs: 3 X 12 reps
Bicep Barbell Curls: 3 X 12 reps
Alternate D/B Curls: 3 X 12 reps
Preacher Curls: 3 X 12 reps
Reverse Grip Curls: 3 X 12 reps
Weighted crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

Level 2

(Women Specific)
Monday
Barbell Deadlift 4 X 6 reps with 60 sec rest between sets
D/B Bench-press 4 X 6 reps with 60 sec rest between sets
One-Arm D/B Rows 4 X 6 reps with 60 sec rest between sets

Tuesday
Barbell Squats 3 X 12 reps with 75 sec rest between sets
Push-ups 3 X 12 reps with 75 sec rest between sets
Chin-Ups 3 X 12 reps 75 sec rest between sets

Thursday
Barbell Squats 4 X 6 reps
Barbell Deadlifts 3 X 8 reps
Split Squats 3 X 10 reps
Plank 3 sets of 3 minutes

Friday
Push-ups 3 X 10 reps
Seated Cable Rowing 3 X 12 reps
D/B Shoulder Press 3 X 8 reps
Chin-Ups 3 X 10 reps
Unsure of how to perform an exercise?  CLICK HERE for a guide.
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