Are you looking for a free workout routine for Bowflex?
Do you have a Bowflex and have tried the workout routines included with the machine…
They don't work very well do they?
I'm going to give you the exercises and muscle groups you need to be working with your bowflex machine.
NOTE: If you have any issues understanding this workout routine, please see the page I wrote titled How to Use the Free Bowflex Workout from WLC. You can also ask any questions in the comments section at the end of this page.
No matter which bowflex machine you have, you can perform the exercises and workouts shown on this page.
The workouts included with the bowflex machines are far inferior to the free workout routine for bowflex that you'll find on this page!
If you've spent the money on a bowflex, I want you to get the best possible results with this workout…
Free Workout Routine for Bowflex
| # | Exercise | Muscle Group |
| 1 | Squats | Quadriceps |
| 2 | Bench Press | Chest |
| 3 | Romanian Deadlift | Hamstrings |
| 4 | Rows | Back Depth |
| 5 | Overhead Press | Shoulders |
| 6 | Wide Grip Pulldowns | Back Width |
| 7 | Standing Calf Raise | Calves |
| 8 | Tricep Pushdowns | Triceps |
| 9 | Bicep Curls | Biceps |
| 10 | Reverse Curls | Forearms |
Now, you need to know how many sets, reps, and weight to perform each week.
I am going to give you a 12 week workout schedule to follow with your bowflex machine and the exercises above.
If you follow this schedule and work hard, you will see amazing results.
Weekly Workout Schedule
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout 1 | Rest | Workout 2 | Rest | Workout 3 | Rest | Rest |
So, you'll be doing your bowflex workout routine 3 times per week. Lifting weights 3 times per week is great for building muscle. This is my personal favorite schedule for getting great results (3 workout days and 4 rest days).
Always use your bowflex to build muscle. Use diet and cardiovascular exercise to lose fat and burn fat. Remember that weight training or resistance training should ALWAYS focus on building muscle — not burning calories.
The bowflex workout schedule below gives you the number of sets and reps to perform each workout of each week.
| Bowflex | Workout 1 | Workout 2 | Workout 3 | |||
| Week | Sets | Reps | Sets | Reps | Sets | Reps |
| 1 | 1 | 8 | 1 | 12 | 1 | 15 |
| 2 | 2 | 15 | 2 | 15 | 2 | 15 |
| 3 | 3 | 15 | 3 | 15 | 3 | 15 |
| 4 | 1 | 12 | 1 | 12 | 1 | 12 |
| 5 | 2 | 12 | 2 | 12 | 2 | 12 |
| 6 | 3 | 12 | 3 | 12 | 3 | 12 |
| 7 | 1 | 8 | 1 | 8 | 1 | 8 |
| 8 | 2 | 8 | 2 | 8 | 2 | 8 |
| 9 | 3 | 8 | 3 | 8 | 3 | 8 |
| 10 | 1 | 5 | 1 | 5 | 1 | 5 |
| 11 | 2 | 5 | 2 | 5 | 2 | 5 |
| 12 | 3 | 5 | 3 | 5 | 3 | 5 |
If you would like to get a Bowflex Workout Chart that gives you the above tables so you can print out easily, please see this page: Bowflex Workout Chart. You can download a free chart there with all the tables you find on this page.
Now, the real key to success with the bowflex workout is to start out with light weights and increase the resistance whenever possible.
If you look at the bowflex workout schedule above, you'll notice that the number of reps decreases over the weeks. The reps decrease as shown so you can continue increasing the resistance! This works wonders for building muscle fast.
Rest 60 seconds between sets and exercises. Use the time between sets that you have to re adjust your bowflex machine for the next exercise.
We Recommend Free Weights Over Machines… But a Bowflex Will Work Great
Free weights are far superior to machines for building muscle and strength. If you have the option, always choose free weights over machines… and that includes the Bowflex — It is a machine.
A home gym full of free weights won't take up much more space than a bowflex. This is what we recommend if you are building a home gym with free weights:
The above weight training equipment is all the free weight equipment you need to build the perfect home gym.
But, let's say you don't have that option — let's say you've chosen the Bowflex. The Bowflex will work very well for you. But you need to utilize the free workout for bowflex that we've given you on this page.
And to make it even easier for you, we've made a printable routine for bowflex that you can download for free and print out:
Free Workout Routine Download Free Workout Routine for Bowflex:
The bowflex workout plan above will work wonders if and only if you learn what you should be eating and when you should be eating. There are also several other components that will give you AMAZING results.
Use the WLC System with this Free Bowflex Workout Routine
Use the WLC System along with the free workout routine that we've given you here and you'll be well on your way to the body you really want.
Don't settle for anything less than what you want. And you won't get anything less than what you want when you start using the WLC System.
When you're ready to graduate from your Bowflex machine to free weights, you should start with the level 1 workouts within the WLC Weight Lifting Workouts Manual. As an example, I'll link you to the WLC Level 1.1 Weight Lifting Workout.
CAUTION: Please be sure to read the instructions completely in the Free Workout Routine for Bowflex from Weight Lifting Complete. If you have any questions, please ask in the comments section below. I am more than happy to help any time. Just let me know.
Easy Navigation Links for the Free Workout for Bowflex
You are currently within the Weight Lifting section of the website. There are an absolute huge number of weight lifting workouts and more available here at Weight Lifting Complete. Here's a couple of pages that might interest you.
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Next: BIG Time Muscle and Strength Building Program for Men
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Jared says
I’m going to give this a try, i’ve been looking for a beginner Bowflex workout so hopefully this is the winner! thanks for the article.
Jared says
I do have a question though, I see the workouts are numbered, but then on the other grid the weeks are numbered, what exercises should i do on each workout?
Joshua says
Hey Jared,
This Bowflex workout will definitely work for you. The most important factor in making progress with your Bowflex is making progress each workout. This could be increasing the resistance or increasing the number of reps you are doing with the same amount of resistance.
You will do all of the exercises shown in the table each workout.
The workouts change according to the table that shows the number of sets and reps to do for each exercise. So if you see to do 3 sets of 15 reps in week 3 of the weight lifting program, you would do 15 reps 3 times for each exercise listed.
I hope this answers your question completely. If not, please let me know.
The workout program is designed to help you increase the resistance by huge amounts from beginning to end of the program. This is what leads to amazing progress. Let me know how it goes for you. Please report back here on this page so others can see how amazing this program really is…
Thanks again and good luck!
phillip griffin says
i was over looking your workout program and was wondering what is a good weight to start with on each exercise and then when to increase and by how much
Joshua says
Phillip, since everyone is different and I have no way of knowing your strength levels… I simply recommend starting out with “light” weight for you. No matter who it is, I always recommend starting out light because it’s a part of the WLC System strategy. Plus, it helps you to find the right weight for you.
Let me explain the strategy of starting out with light resistance:
Most people are going to want to start out with heavy weights and push themselves too much at the start of any weight lifting program. They get very, very sore and believe they are doing good for themselves because they are so sore. All this really does is add more fatigue to your body. You may recover and you may not. Everyone is different. It depends on your recovery levels, diet, water intake, sleep, stress, and how hard you pushed yourself past the point of normal recovery. You will reach the point of overtraining much faster when you start out too heavy and too intense.
So that’s just one reason I recommend to start out with light weights. Here’s another reason:
The most important factor in building muscle is increasing the amount of weight you are lifting every workout. If you start out light, you can continue to increase the weight every workout. If you notice the plan of progression in this free workout routine for Bowflex, you’ll see that the reps decrease over the course of the program. This allows you to continually increase the resistance from the start to finish of the program… and by huge amounts.
If you start out really heavy, you won’t be able to increase the weight by very much and you’ll probably get stuck after just a few weight lifting workouts with your Bowflex or any other type of resistance. If you don’t increase the weight, you aren’t making progress and you won’t see your body change.
Plain and simple: increasing the weight will lead to changes in your body. So start out light (not too light) and increase the resistance every workout using the plan provided. The starting weight should not cause you to reach failure (where you can’t do another rep) by the time you reach your targeted number of reps for the workout.
Hope this helps. Let me know if you have any other questions.
Jared says
Ok gotcha! Thanks for clearing that up for me, I will definitely report back as time goes on about my progress! I’m looking forward to getting in shape and this bowflex and sat and collected dust for too long!
Thanks again for the guide, appreciate it
Joshua says
It sounds like many of the people that are coming to this page have let dust build up on their Bowflex machines! It’s time to get that dust off and start hitting the weights hard!
Remember to eat healthy each meal but also remember it’s okay to have some dessert every now and then. Have fun, don’t stress out about anything, and you’ll do great. Always strive to get better in every way and every aspect of life.
Just let me know if you need help with anything. Good luck Jared!
Charles Fallon says
I had a machine that was good to hang clothes. Now I am revisiting the machine and need to get back into shape. I am 58 so I missed the boat for lifetime of exercise. Any suggestions? Appreciate your tips for older men out of shape. I would die for a ripped abs!
Joshua says
Hey Charles, now is always the perfect time to start. It doesn’t matter what age you are or what age anyone happens to be. No time is better than right now! So you’re already on the right track by moving those clothes off the machine and blowing the dust off. It’s time to get those ripped abs.
The time it takes to get those ripped abs depends on how much work you have to do and how closely you follow WLC System guidelines. If you follow WLC System guidelines, you can move your progress into the hyper speed range and get those ripped abs even sooner.
Some of the changes you need to make:
1) Regular weight training workouts 3 to 4 times per week for 30 to 60 minutes each workout.
2) Continuous progress in your weight training by increasing the resistance each workout or doing more reps with the same weight.
3) Improvements in the way you eat including healthier foods and healthier meals more often throughout the day.
4) Drinking only water on a continuous basis. No sodas, cokes, fake fruit juices, sugary drinks, energy drinks, etc.
5) Tracking your progress on a weekly basis using body fat, lean muscle mass, and your waist measurement instead of body weight only.
6) Making the right adjustments on a weekly basis to ensure you are always making progress.
7) Setting goals, reviewing them each day, and working to meet them every single day.
8) Doing the right type of cardiovascular exercise for burning body fat fast.
And more… all guidelines to follow are within the WLC System. Your results will be very fast and permanent because you learn how to make the right changes and stick to them.
Let me know if you have any questions. I’m here to help with anything you need.
Dave Wenke says
I’m dusting off my bowflex and I plan on buying/starting your system. Two questions, will the bowflex be enough or do I need to buy free weights also? Are additives like MIO ok to add to the water or are they a no-go?
Thanks!
Joshua says
Hey Dave, the Bowflex will be good enough to get started. I always recommend some form of free weights but any resistance is good if you can increase it over time. I would start with the Bowflex and then add some dumbbells next. And then go from there.
Personally, I would stick with just plain water. Who knows if some of the additives will really hurt us but I’m not taking a chance with them. Plain water is the best and you can’t go wrong.
RachelRaine says
I acquired my bowflex from my parents who, after years of begging to just borrow it, finally realized that they were not using it, and they gave it to me along with an elliptical. I’ve been working out off and on for about a year now. I’ve figured out that I need a ratio of about 3:1, cardio to weight training.
I think your enthusiasm is wonderful, and encouraging!
I have a question about the workout schedule.
I understand the sets and reps, but, should I switch up which muscle groups I work? I’ve read that variety is key and that it helps with muscle memory.
What do you think?
Joshua says
The workout here is a full body workout program. You work your entire body each workout and that’s what I recommend for most people. Full body workouts provide amazing benefits and advantages over split routines in which you split muscle groups up each workout. As long as you are increasing the weight each workout, your body is getting plenty of variety and is not adapting. If you were doing the same exercises, same sets, same reps, and same weight every workout… then you would have a problem. The workout program above switches all types of factors around for you so you get plenty of variety.
Eric Graves says
I have been told that it is best to always run before you lift weights to loosen up your body and get your blood flowing. Is there are specific amount of time to run before you lift or what?
Joshua says
Hey Eric, within the WLC System Manual I layout the perfect warm up sequence to use before a weight lifting workout.
Here’s a link to a page explaining how to warm up properly. I call it a pre-workout warm up.
Warm Up Exercise
And then there is also a specific exercise warm up protocol to use before each set.
Make sure you know how to do both as you’ll get better results from each workout. If you’re not properly warmed up, you won’t be able to lift as well and the results will not be as good. Let me know if you have any questions.
Joseph says
What would you suggest after the 12 week program was completed? There is only so much weight you can go up to on a Bowflex.
Josh from WLC says
If you cannot upgrade to free weights like barbells and dumbbells, you can make progress with the same Bowflex machine in several other ways.
Increasing resistance is the most important factor in building muscle BUT there are other ways to build muscle as well.
You could increase all the rep ranges in the 12-week program laid out above. For example, add 2 to 3 reps to each of the target reps in the workout table.
So for Week 1 Workout 1, you would do 10 reps instead of 8 reps. For Week 12 Workout 1, you would do 7 reps instead of 5 reps.
This is one good way to continue using the same Bowflex machine with the same exercises.
Another option is to change the weight lifting exercises you are doing in which you have maxed out the weight on your Bowflex. It all depends on the type of Bowflex you have and the exercises available to do with the Bowflex.
For example, you could switch to an upright style bench press instead of a lying down style of bench press. And then work on maxing out your Bowflex for that exercise too. Odds are, you will be a little weaker in the new exercise because it’s changed enough from the previous exercise that your strength levels will decrease.
Another option is to decrease the rest time between sets. This will improve your conditioning but will cause you to lift less weight on any consecutive sets after the first.
Another option is to use isolation exercises during your Bowflex workout BEFORE the compound and core exercises. Let’s say you have maxed out your Bowflex machine for Squats. First perform a tough set of leg extensions on your Bowflex. This will “pre-exhaust” your legs and cause you to use less weight.
The set will still be effective in a different way and you will still be able to build muscle.
Hope this helps and gives you several ways of continuing to use your Bowflex machine. If at all possible, I highly recommend upgrading to free weights like barbells and dumbbells. Good luck and please let me know if you have any questions.
Joseph says
Thank you for your quick response you have helped tremendously with the suggestions. I just started the program yesterday and I can already feel it. I asked just to prepare for the future after I complete the program. I have one other question though, looking through the exercises I didn’t notice any ab exercises. Am I overlooking something or is there a specific reason for omitting them?
Josh from WLC says
I usually don’t recommend very many ab exercises.
Here’s why:
The Truth About Ab Exercises
Since you aren’t using free weights with the Bowflex workout, your core will still get some work.
You have a few options…
1) Add an ab exercise to your Bowflex Workout. Use the same or slightly higher rep ranges. Work on making resistance increases on the ab exercise just as you do with your other weight lifting exercises.
2) Work your abs before, during, or after your cardiovascular exercise workouts.
3) Mix in ab exercises along with your cardio workout. This goes well with high intensity interval training (HIIT) cardio workouts. Go hard for a few minutes, drop down and do an ab exercise, go back to cardio for a few more minutes, and so on. This can work very well.
4) Count on your weight lifting workout to work your abs. Free weights will definitely work your abs. Pull ups, deadlifts, squats, rows, overhead press, and other free weight exercises really work your abdominals.
It also depends on whether or not you believe you need the extra ab work.
I’ve personally never had to work my abs much because they have always been strong due to the free weights. Everyone is different, though. You can play it safe and add an ab exercise to your Bowflex Workout Routine or you can choose one of the other options.
Without knowing your exact situation, I cannot tell you which one would be best for you.
If you need to lose body fat around your waist, you might try the option where you mix cardio and ab exercises. Works very well and really keeps you motivated during your cardio workouts when you see your abs getting better each workout.
Here are the ab exercises I recommend if you don’t have your Bowflex machine around:
Best Abdominal Exercises
Any ab exercise you can use on your Bowflex that allows you to increase resistance is also a good exercise. If you want to post some of there here or have the manual to your Bowflex, I can tell you which ones I would choose.
Joseph says
The first link you provided was very informative thank you. I didn’t know about all those myths to ab exercises. I like many people thought they were extremely essential to any workout, but you have definitely shown me otherwise.
I don’t have the option of free weights right now as I’m having a few income problems that hopefully I can resolve soon, so as of now the old Bowflex Xtreme I have is my only option. I’m trying to gain muscle mass mainly. Do you recommend me to do any ab exercises with the program at all or just stick with the program?
I have the manual here are the list of exercises it has listed for the abs: Trunk Rotation, Seated Oblique Abdominal Crunch, and Seated Abdominal Crunch. The manual isn’t too extensive on the amount of ab exercises.
As a side note me and my workout partner joke around that just bending up and down to switch the weights and cables is enough of an ab exercise lol.
Josh from WLC says
Add the Seated Abdominal Crunch as the last exercise for your Bowflex Workout.
Moving weights around can be very time consuming and strenuous… no joke. I usually recommend that people get multiple barbell sets when they build a home gym just because it takes so much time and effort to move a fully loaded barbell to the rack and then back to the floor and then back to the rack.
Moving the weights around really does give your core a good workout.
Please let me know how everything goes for you and your workout partner. Make sure you have your diet and nutrition under control if you’re looking to build muscle. Eat nutrient dense foods.
Joseph says
Thank you for all the quick helpful responses, you’ve been a lifesaver. I will be sure to update you on our progress along the way. About the nutrition part would you suggest vitamins or supplements of any kind or just try to get it in my food intake.
Josh from WLC says
Highly recommend getting it all from food intake. This means you will have to eat healthy meats (grass fed beef, bison, chicken), whole eggs from free-range chickens, organic fruits, organic vegetables, nuts, seeds, and herbs and spices for cooking. I don’t recommend any fast food at all. Not even Subway and their processed meats. Subway salads are okay with full fat dressing (but keep to a minimum). Always opt for food in it’s natural form without any added junk (like preservatives or other ingredients you don’t recognize on the label). Never eat frozen dinners or any processed foods at all. They rob your body of nutrients. It’s so much better to get all vitamins and minerals from real food because the body absorbs it and uses it better. Most foods contain other things thta help the uptake of nutrients by your body. Best to avoid milk altogether unless you can get real whole milk from a nearby farmer that hasn’t been pasteurized or homogenized. I highly recommend looking for local small farmers to purchase your food. So much healthier and your results will be amazing. Yes, it’s more work but your health, energy, and life will change. It’s worth it.
Joseph says
Alright me again with progress report. My partner had to stop working out he is going to be out of state the next few months, so I’m going solo now.
This is Workout 1 of Week 2, and it was a doozy. The 2 sets of 15 are absolutely killer, I feel extremely drained and in a bit of pain, but I got it done. The 1 minute between sets feels so short almost like there was no break, and I struggled through the later reps of each second set.
Was today’s workout supposed to be this much harder or did I do something wrong? Wanted to just give up on it all, the toughness was demoralizing. Anyways that is all for today.
Josh from WLC says
Yes, the workout is supposed to be harder but not that much harder… yet. This is what it should feel like during Week 3. And then in week 4 you decrease reps and it allows you an active rest during Week 4. It’s the strategy of the program.
So here’s what is happening to you…
The amount of resistance you are using might be too much… meaning you started out a little too high. If the first set is semi-easy for you to get 15 reps, then you might have the right amount of weight. Lactic acid is building up during the first and second sets and this is what makes it painful and difficult to finish the second set.
Here’s what you should do…
Keep trying to increase the resistance for you first set each workout. For the second set, also continue using the same amount of resistance as you used during the first set of each workout.
BUT…
Instead of trying to get all 15 reps during the second and third sets simply focus on getting the target number of reps on the 1st set. On the second set during this week and then for the second and third sets next week, stop the set when it starts to get really tough for you. Don’t stop really early but stop when it gets tough for you.
All you’re looking to do with the second and third sets is adding more volume to your overall workout with the same amount of resistance. You’re also looking for the burning feeling in the muscle, which it sounds like you definitely are getting — which is great.
So simply stop the second and third sets when they get really tough for you, and focus on getting the target number of reps during the first set.
As the reps decrease (from 15 to 12), the workouts won’t be so tough on you because the lactic acid build up will decrease.
Don’t quit. Don’t give up. You’re going to do great.
Josh from WLC says
Joseph, I was just thinking about you when writing a new version of the WLC System Manual.
Please read this:
Developing The Warrior Mentality for Weight Lifting
I just believe you started out a little too heavy with the resistance. Don’t give up, though. Keep working hard. Hopefully, the page above helps you out.
Good luck!
Joseph says
Thanks man the article was inspiring. That definitely sounds like a good idea with the decreased reps on the second set. I’ll try to do the full sets and see if it a bit easier on tonight’s workout and if it is still as tough as it was I’ll take your advice. Once again thanks for the quick helpful responses.
Joseph says
Well workout 2 of the week was much better. It was still hard on the last reps of set 2, but not impossibly hard. I still feel it throughout my body, but it isn’t demoralizing like the last workout.
I am already seeing a bit of progress especially in my arms and calves. I’m also not feeling drained completely after the workouts I’m actually feeling the exact opposite, energized ready to go 12 more rounds lol.
Got plenty more weeks to go and I’m very excited with the results so far, and eagerly anticipating the end results and beyond. If it wasn’t for your well thought out program I don’t know if I’d have the drive to do this. Thank you so much for everything.
Josh from WLC says
Awesome to hear Joseph! Keep up the great work. Please keem us updated here on your progress and any issues you run into. I’ll be here to help.
Marcus says
Just a question what does it mean by workout 1 workout 2, etc. am I supposed to put together one myself?
Josh from WLC says
It just means the 1st workout of the week, the second workout of the week, and the third workout of the week. You will be doing the same Bowflex exercises each workout but the number of sets and reps change each week to cycle volume and intensity. This allows you to continue to increase the resistance over time which leads to the results you’re going to see.
Denny says
Hi, was wondering if an ab workout would be mixed into this routine.
Denny says
Sorry disregard. I seen you have already answered that question for Joseph.
Don Tatar says
Josh,
I have recently purchased a bowflex revolution and am anxious to try your “free workout routine for bowflex”. However some of the exercises you have listed (squats, romanian deadlift)I don’t think can be performed properly on the revolution. Can they be replaced by other exercises? Do you have more detailed instructions on how to do each of your listed exercises in the routine for the revolution? Thanks very much!
Don
Don
Josh from WLC says
Don, what you’ll want to do is look through your Bowflex Revolution exercise manual and see which weight lifting exercises are available for your machine. I do not know the Revolution very well but if you can find the manual online I can help you to get this sorted out. You can add a comment with the link to the manual if you can find.
For example, many Bowflex machines have the Squat available. If not, you might have to do the leg press with your machine. If no versions of the squat or leg press are available, you might have to do the leg extensions which is last choice.
For a good list of exercises and all their substitutions, please see the new weight lifting exercises page:
Weight Lifting Exercises
I am still working on the page and going to make links to every exercise with exercise videos. Just not there yet as it’s going to take some time to get all of those complete.
Don says
Thanks Josh!
The latest Bowflex operators manual
http://download.nautilus.com/supportdocs/OM/Bowflex/BFX_Revolution_OM_RevC_web.pdf
has no mention of squats or Romanian deadlift.
I guess substituting the leg press on page 80 and the prone leg curl on page 73 for above 2 exerecises would be all right?
Josh from WLC says
Hey Don, thanks for finding the Bowflex Revolution Manual. I would do the leg press exercise on page 80 as the best substitute for squats and the standing leg kickback on page 75 as a substitute for the romanian deadlift exercise. The page numbers I am using are the ones in the upper right corner of the manual and not the overall page numbers in adobe reader. Let me know if there’s anything else I can help with.
Duane says
This looks like a very interesting way to use my bowflex and I will study it – I am surprised that full body is recommended vs. split routines. I have had my bowflex Conquest since 2006 and have used it pretty religiously since then (my wife has too). I used a soloflex and free weights before that. However, I am small framed and have issues with acid reflux. While I went up to a high of 170 a few years ago, I started having real trouble with reflux and had to drop my resistance down. I also became a vegetarian 3 years ago and over the next year my weight went down to 155 or more. I have definitely lost muscle. I am looking at adding more protein to diet. Any suggestions for coping – I have read that many weight lifters have to deal with reflux issues. Also, I went to two times per week to maintain – it seemed that I just went flat with the basic routine in my bowflex manual.
Thanks! DP
Josh from WLC says
Duane, I would really take a close look at the foods you are eating for the acid reflux and I definitely wouldn’t take any acid inhibitor medicines. Remember, though, I am not a doctor and this is only my opinion. I would do some research on acid reflux medicine and how they may hurt you more in the long run. I highly, highly, highly recommend apple cider vinegar to help with acid reflux. You can pay very close attention to the content of the foods you are eating. For myself, I noticed that acid reflux would be much worse if any of the food I ate contained any preservatives and other ingredients that I had no idea what they were. Look at ingredients and notice what’s in the food you eat. If you eat at restaurants, it’s going to be tough to figure out what’s causing it. Canned foods with preservatives seemed to always give me trouble. We switched over to Whole Foods as our grocery store (very expensive, though) and started buying more from local farmers and made sure they didn’t use pesticides on any produce. That should get you started in the right direction. Good luck and let me know how it goes!
Jeff says
I just bought a bowflex and was reading some articles and they say to use free weight say to use free weights as well. Does that mean on the days off from bowflex I’m suppose to lift weights?
Josh from WLC says
I don’t think that’s what it means. I highly recommend the use of free weights over any machines but the Bowflex is a good way to get started. It is a good idea to mix in some free weight exercises with your Bowflex workout routine if possible. I would not do free weight workouts on off days as you need to give your body some rest from the workouts. When it’s time for your Bowflex workout just mix in some free weight exercises and work on getting better on the exercises each time you workout.
Brian says
Josh,
First, thank you for providing this workout. It’s just what I needed.
Everything is going really well – I’m nearly done Week 3 – but I fear I may have increased the weight too fast.
I started out with “light” weight as you suggested, and followed the prescribed number of sets and reps for each workout. I increased the weight in almost every workout (which was pretty amazing!), but, as stated above, I’m finding that on some of the exercises I am already working to failure by the end of the second on third set.
So my questions are these. Should I “dial back” the weight so that I am able to complete all the prescribed reps for each workout? Should I immediately substitute a different exercise?
Also, even though I started with “light” weight, I don’t believe I will be able increase weight in, say, curls, another 28 times (the number of workouts I have remaining). Is it the goal to increase “when I can”? Or should it literally be at every workout? Again, I’m already reaching failure in some exercises.
Thanks in advance for your help. I hope I adequately articulated my “problem”. I’m really intent on completing the full 12-week program, and I look forward to your input.
President of WLC says
Hey Brian,
Very glad you are enjoying the workout and happy to answer any questions you have.
Any workouts that have a 2nd and 3rd set:
You do not have to reach the required number of reps on the 2nd and 3rd sets. You should strive to reach the target number of reps on the 1st set but stop the second and third sets when they get tough you. They are only there to provide more volume to the workout and to help get a burn in the target muscle groups. So look for the burning feeling in the 2nd and 3rd sets.
Your goal is to increase the resistance every workout BUT that is not always going to be possible. You can repeat the same resistance for approximately 3 workouts or so with the same number of reps and still continue building muscle. If you need to repeat the weight again, you can do so but try for another rep. If you begin stalling on the amount of resistance for any given exercise, you can decrease the resistance by 10% or so and then start increasing it again from there. This is a strategy I use often and it works very well. You will normally be able to shoot past your previous best when you do this. But don’t do this unless you need to.
You can also try a slightly different strategy in Week 4 and the other weeks when the rep # decreases. You can also decrease the resistance during that week to give you an active rest week. You can then start increasing the weight from there. This works very, very well too! Give this method a try if you like.
As long as you’ve increased the resistance from the starting week to the final week by a large amount, you will do very very good. The results will be amazing. If you need to decrease certain weeks to help you get there, go for it.
If there’s a way to increase resistance at smaller amounts, that works well too.
Here’s a general rule from the muscle building section of the WLC System Manual:
1) Small increases in weight from workout to workout build a greater amount of strength
2) Larger increases in weight from workout to workout build a greater amount of muscle
So…
For example, decreasing the weight on the weeks the # reps decrease can help you increase by greater amounts between workouts which leads to more muscle gains.
But also remember that 1) building strength and 2) building muscle are closely related. You need more muscle to build more strength and need more strength to build more muscle. I always recommend you start by building a strength base with your existing muscle mass. You will always get some of both with my workouts, but I design them to focus on one or the other.
Hope this helps. Let me know if I you have any further questions or need anything! Good luck and please post back here with your results! It really helps others to see how well this Bowflex Workout Routine works.
Brian says
Josh,
I can’t thank you enough. Seriously. Your timely response, and your clear and thorough instruction, is greatly appreciated.
I’ve had a great deal of success with your workout, and now I can continue without hesitation and with renewed focus.
Again, thanks for the workout, and thanks for the extra help.
President of WLC says
Hey Brian, you are very welcome. Any time. If you need anything, let me know. Work hard and good luck!
Jason says
I just got a power pro. Can all 10 of these be done on a basic power pro?
President of WLC says
Jason, yes you can always substitute Bowflex specific exercises for the types of movements listed in this program. For example, you can substitute the leg press for the squat if you are not able to do the squat exercise with your Bowflex. If you need help, let me know.
Jason says
Looking more for the dead lift. The pulleys are almost 8″ off the floor
President of WLC says
Jason, that’s not too bad. A normal Olympic barbell with 45 pound weight plates is several inches off the floor as well in the starting position. Now you might max out the resistance on the Bowflex pretty quickly with the deadlift as your body will be very strong on this exercise since it’s a fully body exercise. You can always do higher reps, though, to challenge yourself more and more until you can upgrade to free weights.
Pamela says
Hi there! I’m hoping someone could help me out with translating the exercises in the Weightlifting Workout Log to ones that are available on my Bowflex Blaze. I’m pretty much a newbie when it comes to doing strength training but I want to use the equipment I have on hand (Bowflex was a gift for my husband).
I’ve only found 2 of the 10 exercises in my manual, with some that may be similar but I really don’t know anything about how/if these would work as substitutions.
1. Squats (Found under Leg Exercises on p. 45)
2. Incline Bench Press (Found under Chest Exercises on p. 19)
3. Romanian Deadlift (I will use your suggestion of Standing Leg Kickback on p. 50 unless you see another one that fits better when using the Bowflex Blaze)
4. Overhead Press (Not sure which to use as there are different press exercises under both Chest Exercises and Shoulder Exercises: Bench Press p. 18, Decline Bench Press p. 19, Seated Shoulder Press p. 23, French Press p. 35, Leg Press p. 51)
5. Rows (Again, not sure which to use as there are multiple: Rear Deltoid Rows p. 22, Seated Lat Rows p. 32, Bent Over Row p. 33)
6. Dips (No idea!!)
7. Pull Ups (There are Pulldowns on p. 30, Lying Lat Pulldowns on p. 29, Narrow Pulldowns w/Handgrips p. 30, Lying Narrow Lat Pulldowns p. 31, Stiff-Arm Pulldown p. 33. NO UPS!!)
8. Calf Raise (Also no clue on substitution for this one!)
9. Dumbbell Curls (The manual has quite a few types of curls but not sure which one(s) to do as substitution: Standing Biceps Curl p. 37, Seated Biceps Curl p.38, Lying Biceps Curl p. 38, Standing Wrist Curl p. 39, Reverse Curl p. 40, Seated Wrist Curl p. 40, Prone Leg Curl p. 52)
10. Pinwheel Curls (Same question and info as the Dumbbell Curls)
Perhaps none of the ones I’ve found are similar but I would appreciate it if you could point me in the right direction!
The manual for my Bowflex Blaze can be found online at:
http://download.nautilus.com/supportdocs/OM/Bowflex/BFX_Blaze_OM_RevB_web.pdf
Thanks So Much In Advance!!
President of WLC says
Pamela, sorry I missed your comment. I am late answering because I did not see this one. Sorry for the delay.
1. Squats — good
2. Incline Bench Press — good
3. Standing Leg Kickback
4. Seated Shoulder Press
5. Bent Over Row or Seated Lat Rows — your choice
6. Triceps Pushdown
7. Narrow Pulldowns with Handgrips
8. Use the leg press exercise setup but only do a calf raise by pressing your toes against the platform — all the way up on the tippy toes and all the way back down is 1 rep
9. Standing Biceps Curl
10. Reverse Curl
Let me know if you have other questions. Again, sorry I missed this one and am late answering.
Pamela says
No need to apologize! I read on your site that you were pulling back from being so involved as it has become too cumbersome to answer every e-mail and you are planning to spend more time with family. I think that’s awesome! I really do appreciate you taking the time to help out a newbie like me. Your response was immensely helpful and I’m excited to get started. I’m willing work hard towards building up my strength and your guidance is just the jump-start I needed. Have a wonderful day and enjoy the time you have with your family.
– Pamela (military wife & mother to 2)
President of WLC says
Pamela, thanks very much for your response. I will help you any time you need. I can tell you are a good person so I will look out for your questions. Please keep me updated with how you are doing. Would love to hear about your results. We also have 2 children so I know how busy they keep you. Thank you for both your service and your husband’s service. It takes both of you to help protect our country and serve our country so thank you from the bottom of my heart. Best wishes to you and hope to hear from you about some amazing results!
Bobby says
I just got this Bow flex from my parents. The exercise manual was missing. I’ve done some research and found your site as one of the most information out there! I would like to use your workout routine. My problem is I have no idea what the workouts look like and how to do them. I will be turning 53 on Tuesday. I’m overweight and I need to loose some lbs. and strengthen the body. Any help would be great, ie pictures of the workouts, the workout schedule is kinda confusing.
President of WLC says
Bobby, you should be able to find a free download of the manual that goes with the model of Bowflex you have. This will show you how to do each of the Bowflex exercises in detail. I can then help you translate those exercises into the ones you find on this page. For example, many different Bowflex exercises can fit the squats exercise that you find in this free workout routine for Bowflex. Please let me know if you need help. Sorry for the late response. I missed this comment.
Chuck Gibson says
I’m new to this, so here’s my question:
On “sets”, do I do 8 reps of an exercise then move through the other exercises, come back and do the second set, or do I follow the first set with the SAME exercise before moving to the next.
I know that probably sounds like a “common sense” thing, but I’ve never done a workout routine (and I’m 47).
Thank you
President of WLC says
Hey Chuck, for this workout program you should follow the first set with the same exercise before moving to the next. Here’s the trick, though. On any set after the first, you should stop the set when the rep speed slows down meaning you are getting fatigued. You don’t have to reach the target number on any set after the first on a given exercise. I only want you doing additional sets to give you more work on that exercise without adding too much additional stress to your body. When you stop the set when the rep speed slows, you get benefits without adding too much additional stress to your body. This allows you to recover faster from workouts while getting more work in for your muscles. Remember to rest in between sets so your muscles have time to recover. 1 to 2 minutes between sets should be plenty for you to regain some strength for the next set.
And Chuck, I’m here to answer any questions you have. I am very glad you are now starting to exercise. This is a great thing! You will see very fast results since you have never done a workout routine. Congratulations on getting started and hope to see you around the site!
And don’t forget there’s a free printable workout log and a few more answers to the questions in the free download on this page. Just click the link to download and you can print it out from there. It’s all free. Best wishes! Good luck.
Tom Langford says
Josh, I ran across your website in search of a good routine. After some research I decided to give your routine a try back in the half of Sep this year. Turned 42 end of October. Should have been at week 6 but was on week 4 (life’s interuptions). I was interested in weight gain. I had tried a couple of times in my life to simply stuff face to no avail. I have been a mechanic my entire life, so the strength was their but no size. I am 5-7 and was 135lbs at the start. I suffered a cervical disc injury end of October. Took it easy for 2 months, learned how to sleep properly, did neck exercises and stretches. Of course lots of prayer! I am 90-95% now in my neck. ( No surgery AMEN!) I have restarted your program at half way into week two and have finished week three. I am at week 4 again and I am at the exact same power levels as before. I WILL NOT QUIT!! in just this little time, my transformation is amazing! I eat healthier than ever and I crave GOOD foods. Current height 5-7 and 160 pounds! Thank you Josh! See you in heaven brother!
President of WLC says
Hey Tom, I am very glad to have you here at Weight Lifting Complete and using the WLC System! I am very sorry to hear about your injury, but I do know that it will be healed completely in no time. Keep working hard on the exercises and stretching! I am very glad you did not need surgery. I am so glad to hear about your transformation. 25 pounds gained is amazing! That’s around a 19% increase in your body weight. So glad to hear you want good foods now. Many people never get to see how much better real food tastes. The junk food overpowers so many people and many don’t know what good food tastes like. Glad to hear you are there. Keep up the great work. Keep fighting! I will be here if you need anything. And yes, I will see you in heaven one day. Thanks so much Tom. God bless you. I am currently working on all types of new information too that I will be putting on the site here in a week or two. I think this will help you even further.
Brad says
Happy New Year Sir,
I have never used a Bowflex before so please forgive my question if it is lame…
Can I attach 2 resistance bars on either side at the same time?
President of WLC says
Hey Brad, Happy New Year to you! Can you explain what you mean a little better? I’m trying to figure out why you would attach a resistance bar on both sides. Is that what you mean? What exercise would you be doing? Please let me know as I don’t fully understand what you mean. Glad to have you hear at Weight Lifting Complete, Brad!
DG says
Hi! I’m just now beginning a workout routine and found this site. My question is what weight do I start out at? Do I find the absolute max I can do and then take a percentage of that? I just don’t know where to start with weight
President of WLC says
Hey DG, glad to have you here at Weight Lifting Complete! For your first workout, you will start out with really light weight and go to the target number of reps for an exercise. Start really, really light. Even lighter than you think. If the weight feels way too light once you complete the target number of reps, you can rest 1 to 2 minutes and increase the weight slightly. Do another set and see if it’s easy to reach the target number of reps. Take notes for your next workout. You can increase the weight more for your next workout. Do not start heavy. You will have plenty of time to increase the weight you are lifting over consecutive workouts. The goal of the program is to start with light weights and increase the weight every workout. This means the workouts will get very tough in no time. This is why I tell you start out with really light resistances. Hope this helps! Let me know how it goes for you, DG!
Steve says
Hi,
Was planning on dusting off my old Bowflex Ultimate 2 and trying this workout. However, can you explain how the exercises translate to the exercise names for the Bowflex 2? Particularly the Romanian Deadlift and Rows. Also, do you recommend using the preacher curl attachment or leg curl attachments for the machine or not for this particular workout regime?
Tx
Steve
President of WLC says
Steve, I download a Bowflex Ultimate 2 Manual and looked up each exercise for you as in this manual: Bowflex Ultimate 2.
Squats – Page 51
Bench Press – Page 22
Romanian Deadlift – Page 51 Lunge Substitute
Rows – Page 36
Overhead Press – Page 27
Wide Grip Pulldowns – Page 37
Standing Calf Raise – Page 55 Seated Calf Press Substitute
Triceps Pushdowns – Page 38
Bicep Curls – Page 40
Reverse Curls – Page 44
Hope that helps. I do not really recommend the leg curl attachments or the preacher curl attachment. You might use them for something later down the road, but not now.
Let me know how this goes for you Steve and keep me updated with your results! If you have any questions, let me know.
DJ says
I just picked up a Bowflex Sport for 100 bucks, but don’t have the lat bar or squat bar… yet. Could you please assist me in figuring out which exercises translate to your routine? I was also wondering if the order mattered. Some exercises use the upper pulleys and some the lower ones, it would be a bit easier and quicker to do all with the same then move the hand grips to the other to complete the routine instead of back and forth. Just a thought. Thank you.
President of WLC says
DJ, I am going by the bowflex sport manual I found here:
Bowflex Sport Manual
Can you modify some other bar you might have to work as the squat is a very important exercise? If I had to pick another exercise in the manual for a substitute of the squats, I would pick the leg press on page 71. If you cannot do that one, you will have to do the leg extension.
The standing hip extension is a good exercise for the hamstrings.
You should go through the manual and choose exercises that will work with the equipment you have the fit the following categories:
# Exercise Muscle Group
1 Squats Quadriceps
2 Bench Press Chest
3 Romanian Deadlift Hamstrings
4 Rows Back Depth
5 Overhead Press Shoulders
6 Wide Grip Pulldowns Back Width
7 Standing Calf Raise Calves
8 Tricep Pushdowns Triceps
9 Bicep Curls Biceps
10 Reverse Curls Forearms
The manual shows the major muscle groups as shown above in the pictures for each exercise. I started doing this for you, but I forget that you don’t have certain equipment so you have to find the ones that work with the equipment you have.
If you use the table of contents for the Bowflex Sport Manual, the weight lifting exercises are organized by major muscle group.
Here’s a page here on major muscle groups to also help:
Major Muscle Groups
If you have a question about a specific exercise, please let me know and I will help with recommendations. You want compound exercises which allow you to lift the heaviest resistance. You don’t want to use isolation exercises as much such as leg extensions instead of squats.
Hope this helps. Please let me know.
Mitchel T. says
Hi Josh,
First let me say I love how you incorporated God into your Website. I start everyday with a prayer and thank God for blessing me and my family.
I read with great interest your Bowflex workout routine and I look forward to getting started.
I do have a request, I have the Schwinn Bowflex Comp which is the same as the Bowflex Classic and it appears some of the listed exercises cannot be done on this machine. I went through your list and was wondering if you had a suitable substitute for the following ones:
Link to manual: http://download.nautilus.com/supportdocs/OM/Bowflex/BFX_Classic_OM_120108A_final_web.pdf
* I do have an aftermarket bar for Wide Grip Pulldowns
– Squat
– Romanian Deadlift
– Standing Calf Raise – it seems like I can do the “Seated Calf Raise” on page 31 and just use the hand grips and make sure I just use my calves and don’t move my arm?
Thank you,
Mitchel
President of WLC says
Hey Mitchel,
Again, sorry for the slow response. Starting every day with a prayer will definitely get you started each day in the right direction. Remember to talk with Him throughout the day as He is always there with you.
“Behold, I stand at the door, and knock: if any man hear my voice, and open the door, I will come in to him, and will sup with him, and he with me.” Revelation 3:20
Squat – Leg Press on page 30
Romanian Deadlift – Standing Leg Kickback on page 33
Reverse Curl – Do like standing biceps curl on page 29 but reverse your grip so you see the top of your hands on bar and curl up
Standing Calf Raise – do leg press on page 30 but extend legs all the way and do calf raise in that position (if possible)
Hope this helps and let me know if you need further help or explanation of the above.
I am very happy to help at any time. Sometimes I get a little behind during the week.
Very sincerely,
Josh
Mitchel T. says
Hi Josh,
I read the procedure you recommend and the comments, I want to make sure I understand…increase the weight every “Workout” or every “Week”?
Thanks,
Mitch
President of WLC says
Hey Mitch,
You really want to increase the weight as often as possible. If you are able to reach the target reps, you increase the weight the following workout. If not, keep the weight the same and focus on reaching the target number of reps.
Hope this answers your question. As you get into the workout program, I think you’ll see what I mean. If you need further help, just let me know.
Very sincerely,
Josh
Tim Grant says
Josh, I wonder if you can verify one item for me: You’ve talked about, when doing 2nd and 3rd sets, “when they get really tough for you”. Can I assume if you need to stop during the 2nd set and this happens for at least 3 workouts in a row, then do I need to drop back the amount of resistance? Or is it that my goal is to ALWAYS simply to complete the 1st set, and whatever I am able to do after that is simply icing on the cake? And that the cue for increasing resistance is whether I got the 1st set done or not? If I do, then I increase resistance on my next workout, and if I don’t then I keep the same resistance? Sorry to be so anal, but I want to make sure I get this right before I start. Thanks.
Josh, President of WLC says
Tim, those are very good questions and you have it right on the second part where your goal is to complete the 1st set and whatever you are able to do that simply adds more muscle building activation. The first set is THE most important BUT I added the additional sets to help you feel a deep burn in the target muscle groups during each exercise. Please read this to understand: The Burn for Building Muscle. That link is a very good article here at Weight Lifting Complete that explains why I added the second and third set. I also added them to get you more overall reps (higher volume). Higher volume always builds more muscle BUT (and this is VERY important) you have to be able to recover from the higher volume. That’s why I haven’t added any more additional exercises and have kept the workouts rather short overall. This combination works very well.
To answer your last question about when to increase the weight. Base the increase solely on the first set. You probably already figured that out after the answer I gave in the paragraph above. No problem at all on the questions. Ask away. I am happy to answer any questions you have. Please let us all know here on this page how the workouts go for you. I would personally love to hear about your AMAZING results. Remember to eat well to improve the results.
I wish you the best, Tim.
Tim Grant says
Josh, thanks very much. You can be sure I will!
Mat says
Thanks so much for providing us with a KNOWLEDGEABLE Bowflex workout program. The book I got with my machine explained the possible exercises and exercise theory, but provided no satisfactory set of routines. I want to attack all muscle groups and I believe your approach will take me from beginner to noticeably strong in a few short months. Thank you and God bless!
Josh, President of WLC says
Mat, yes you will definitely see a huge difference very quickly. Just working on making progress and your body will change quickly. God bless you as well. Let me know how things turned out.
Dimion says
Hi,
Where can I find the Workout 1, 2, & 3 program?
BRYAN says
Can I tighten up my bowflex power rods so I can get the max weight out of them or they worn out and have to get new ones. They are leaning over and I don’t think I’m getting my max strength out of them please help me out so I can get my work out going nice and strongly
John says
Do you offer virtual personal training and instruction on use of the Bowflex PR1000?
I have the machine but need someone to help me design a work-out regimen and show me how to do it.
Regards,
John
John says
Do you offer virtual personal training and instruction on use of the Bowflex PR1000?
I have the machine but need someone to help me design a work-out regimen and show me how to do it.
Regards,
John
Michael Smith says
I have the original bow flex classic. Trying to figure out sub exercises for the ones you recommended and wanted to see if you or anyone else has any recommendations please.
1 Squats – Quadriceps – Leg Extension?
2 Bench Press – Chest – Good As Is
3 Romanian Deadlift – Hamstrings – Standing Leg Kickback?
4 Rows – Back Depth – Seated Lat Rows?
5 Overhead Press – Shoulders – Crossover Seated Rear Deltoid Rows?
6 Wide Grip Pulldowns – Back Width – Unsure???
7 Standing Calf Raise – Calves – Seated Calf Raise?
8 Tricep Pushdowns Triceps – Good as is
9 Bicep Curls – Biceps – Standing Bicep Curls?
10 Reverse Curls – Forearms – Standing Wrist Curls?
With these also not sure I’m working the front Delts at all, but definitely doing the back and mids. Is there something I should add to do the fronts or just not worry about that?