Abbreviated WLC Program
A shortened version of the WLC Program...

Abbreviated WLC is for those people who don't want to spend much time working out. You can workout in 30 minutes or less with this abbreviated workout routine.

Contents of This Page

For this abbreviated WLC Program, I want you to choose a minimum number of compound exercises and really concentrate at getting stronger on these exercises. The number of exercises that you choose depends on you and how abbreviated you want your program to be. I suggest around a minimum of 4 exercises to build some good quality muscle that hits most of the major muscle groups in your body.


The WLC Program Overview explains how to layout your program. I will help you with selecting the correct exercises for your abbreviated WLC here on this page. If you do not understand weight selection and how to select the correct weight for your exercises, please read the Beginner WLC and Intermediate WLC pages. This will give you a good understanding of how to select the correct weight for each exercise of your workout.


Beginners will want to increase the weight lifted each workout until it's no longer possible. If you read more about the WLC Program, you'll understand what to do when you can't increase weight any more on this abbreviated training program.

If you are a beginner and have no idea how to choose your exercises, I will give you my recommendation for beginners on the Abbreviated WLC Program. I want all beginners to make sure they have the correct exercise form on these exercises before adding any weight to the bars. Don't take this lightly!


Here are the exercises and stretches I want you to do in this order:

1. Barbell Squats
- Quad Stretch of your choice
- Hamstring Stretch of your choice

2. Flat Barbell Bench Press
- Chest Stretch of your choice

3. Deadlifts from the Floor
- Back Depth Stretch of your choice

4. Barbell Overhead Press
- Shoulders Stretch of your choice

5. Parallel Dips
- Triceps Stretch of your choice

6. Chin Ups hands facing
- Biceps Stretch of your choice

If you need help understanding the Weight Lifting Exercises listed above, use the link to go to the Exercises section. I explain how to do the exercises and give instruction for each one. If you need further help, go to the WLC Space and sign up. I will post videos for you if you need further help. I'm here to help you with anything you need! I want you to succeed.


That's it for Abbreviated WLC! The exercises above should take you around 30 minutes to complete depending on where you are at in the WLC Program. You will build some quality muscle on this program. If you have trouble doing dips, I want you to use a chair or something that helps you push up and gives you a little assistance. I want you to do the negative entirely on your own without any help. You will get stronger on dips very quickly. After a while, dips will be easy for you.


If you can't do Chin Ups, you should use the jump up method to help get you to the top of each rep and use your strength to lower yourself under control. No half reps. All the way down with straightened arms and all the way up with chin above bar. Practice and you will get stronger!


If you have trouble with squats or any of the other exercises, please let me know. I will be glad to give you instruction on how to do these the proper way!

If you're at a time in your life when you are very busy and just need a weight lifting program that keeps you progressing while getting you out of the gym quickly, give this abbreviated program a try! Like I said, I was on the Abbreviated Program with 6 exercises while I was building this website. Worked wonders and gave me the extra time I needed. Abbreviated weight lifting programs work. You just have to know how to design them!

I used Squats, Incline Bench Press, Stiff Legged Deadlifts, Barbell Rows, Hip Belt Calf Raises, and Overhead Press. I really concentrated on getting stronger and the decreased volume really helped! My calves caught up to the rest of my body even more than before.


I suggest you use an abbreviated training program every now and then to give your body an extended break from higher volume. If you're worn out from all the heavy lifting, dedicate 12 weeks to this program and your body will reward you for giving it a break! You will be amazed what an overall decrease in volume will do to your muscle gains.


Since you are at least an intermediate, you should have some favorite exercises that you enjoy doing that are considered compound exercises. You must choose compound exercises since you will be doing an abbreviated program. You want to hit the most amount of muscle with the fewest number of exercises, and compound exercises do just that! I've gone over some example programs for you below. You must choose your own exercises, and I'm trusting you to choose some good ones.


I like to choose around 5 exercises for the abbreviated program. I would be happy with you only choosing 3 if you choose something like Squats, Deadlifts, and Military Press. I also want to mention that you need to be doing the stretches as described above between each of the exercises. I want you doing all of the stretches for your entire body. Simply add the correct body part stretches after each exercise. Stretching with Weights covers weighted stretches for each body part.

Example #1
1. Barbell Squats
2. High Incline Barbell Bench Press
3. Deadlifts
4. Parallel Dips
5. Barbell Rows

Example #2
1. Barbell Squats
2. Overhead Press
3. Deadlifts

Example #3
1. Barbell Squats
2. Slight Incline Barbell Bench Press
3. Trap Bar Deadlifts
4. Rack Chin Ups
5. Overhead Press

Example #4
1. Barbell Squats
2. Slight Incline Bench Press
3. Barbell Rows
4. Overhead Press

Example #5
1. Barbell Squats
2. Incline Barbell Bench Press
3. Floor Deadlifts

As you can see, you can come up with hundreds of combinations of great compound exercises. Add in the stretches for your quads, hamstrings, chest, back, shoulders, biceps, and triceps. You've now worked your entire body on the WLC Program in around 30 minutes or less and better than most people do in an entire week of working out.


As an intermediate or advanced lifter you should know which exercises will help you get to your goals now. If not, read about weaknesses in the Intermediate WLC Program. Each and every weakness is discussed there with exercises to improve them!


I also want to mention before I leave you, that the Abbreviated Program is great for those people who are dieting very hard and trying to lose fat. Calorie deficits cause your body to become fatigued much faster and to become overtrained much quicker. The abbreviated program takes much of the fatigue away and lets you focus more on your cardio and diet to lose fat. This program really does work wonders.


Don't forget to join me at WLC Space! That's the place to be in order for me to provide any help that you need. You can have your own page there, your own personal blog, your own weight lifting log, and more all for free. This is a service I am providing to you just to help you succeed! And don't forget to bookmark this page and others at del.icio.us and add me to your Stumble Upon through the easy links above.


If you don't understand how to set up your abbreviated weight lifting program, please don't hesitate to contact me. I'm a very nice guy open to helping anyone! Just let me know if you have any questions.


I also want to give you a good link to more information on an outside website. I like to provide you with further info whenever I find anything good. Read Low Volume Training Explanation from ExRx.net! Great information that pertains to the Abbreviated WLC Program.