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-- Get a Free Membership to Weight Lifting Complete --
Click Here to Get Your Free Copy of the WLC System |
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When you're ready to start one of our muscle building and fat burning programs, follow the link below and we'll get you started today:
Women Start Here / Men Start Here
4 to 5 Day Split Routine
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| Workout A | Workout B |
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Before we look at the weekly weightlifting schedule, I want you to know that you can take the above muscle groups and split them up into two workouts however you'd like. For example...
| Workout A | Workout B |
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Now, here's what the weekly weight training schedule for the 4 to 5 day split routine.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | A | Rest | B | Rest | A | Rest | Rest |
| 2 | B | Rest | A | Rest | B | Rest | Rest |
| 3 | A | Rest | B | Rest | A | Rest | Rest |
| 4 | B | Rest | A | Rest | B | Rest | Rest |
| 5 | A | Rest | B | Rest | A | Rest | Rest |
| 6 | B | Rest | A | Rest | B | Rest | Rest |
| 7 | A | Rest | B | Rest | A | Rest | Rest |
| 8 | B | Rest | A | Rest | B | Rest | Rest |
If you're a weight lifting beginner, I suggest you start with a full body workout due to the increased number of muscle building opportunities.
You'll get 3 workouts each week to practice the exercises and 3 opportunities per week to build muscle and strength for EACH muscle group. Full body workouts are HIGHLY recommended.
You'll get more practice learning the exercises, and you will build a greater amount of muscle.
With the 4 or 5 day workout routine shown above, you work each muscle group once every 4 to 5 days. With the full body workout, you work each muscle group every 2 days.
A full body workout program that has you lifting weights every other day fits the exact science of the muscle building process that takes place within your body.
Science has proven that the muscle building process that results from a heavy weightlifting workout is over within 48 hours... or almost complete at 48 hours. Why wait any longer to workout again? It's just a waste if you wait any longer.
Below, you can download the WLC System Manual and learn more about the exact protocols you should be using to build muscle and burn fat at optimal rates. It's free so you have nothing to lose:
We want to make sure you've found everything you're looking for so we've given you some pages related to weight training schedule here at the website:
This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.
You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:
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Totally Blown Away by the WLC System...
Greetings from Australia, mate. I received your WLC Program recently and have only just got to emailing you (reason being I took quite a while exploring the entire package!!!). I have to admit that over the past years I've purchased many programs via the internet and I can say with complete honesty that I have *never, ever*, had the pleasure of receiving one such as yours!!! I was totally blown away by everything, from the log books, the big beefy manual, right on through to all those fantastic calculators! It comes through that you really put your all into the package. I've seen all those programs which claim to 'lay it all out for you ... paint by numbers ... take you step-by-step', etc.but only one is deserving of these claims ... and it's yours. I especially found the goal setting information to be very, very comprehensive and so well laid out. I've read goal setting books, articles, websites, etc. but never really applied any of it to my endeavours in the gym. Your system will have me going after my dream body with a vengeance, as I will be commencing the program this coming Monday. In previous years I was a chronic "routine/program hopper"; I'd spot yet another new system I thought I would follow and away I'd go ... for about 3 weeks if I was lucky! Despite all that, during some years I'd build a little muscle, lose a little fat and start looking reasonable, then slack off. I have a well equipped home gym which includes everything you recommend. I have always been good with my meal choices but the bottom line is I was never consistent with anything!!!! I have a very strong feeling all that is about to end - pronto! I'm really looking forward to starting the program Monday 30th August, and totally looking forward to some *real results at last*. Oh, by the way I am 56 years old and my long-term goal is to have an awesome physique at 60 in comparison to the average one I had at 30. Thank you once again for putting out such a terrific and very complete program - I will not have any hesitation in recommending it to everyone I know. Cheers,
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You've got an opportunity today to change your life for the good. Are you going to walk away or seize that opportunity? Join with us right now. |
Power Racks
Adjustable Benches
Adjustable Dumbbells
Barbell Sets
Extra Weights
Chin Up/Dip Station
Trap Bar
Fractional Plates
Hip Belt
Weight Belt
Safety Squat Bar
Resistance Bands
Calf Block
Cardio Equipment
Sled for Pulling
Glute Ham Machine
Leg Press
Starting Strength Book
Starting Strength DVD
Dynamic Stretching
Strength Training Anatomy
Trigger Point Therapy
Fat Burning Kitchen
Unique Exercises
Critical Bench Press
Truth About Abs
Magnificent Mobility
Supplements
Casein Protein
BCAA
Waxy Maize
Whey Protein
Fish Oil
Flax Oil
Green Tea
Green Foods
Vitamins
Creatine
Glutamine
Beta Alanine
Digestive Aid
Pre Workout