The Beginner WLC Program
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
Alternate Workout A and Workout B every workout: A, B, A, B, A, B and so on. You can find the actual workouts in the table below.
| Workout A | Workout B | ||||||||
| # | Exercise | Sets | Reps | Rest | # | Exercise | Sets | Reps | Rest |
| 1 | Squats | 5 | 5 | 120 | 1 | Squats | 5 | 5 | 120 |
| 2 | Bench Press | 5 | 5 | 120 | 2 | Overhead Press | 5 | 5 | 120 |
| 3 | Pendlay Rows | 5 | 5 | 120 | 3 | Deadlifts | 3 | 5 | 120 |
| 4 | Dips | 3 | Fail | 120 | 4 | Chin Ups | 3 | Fail | 120 |
The rest
column in the table above is in seconds. So, when you see 120,
you know to rest 120 seconds or 2 minutes between sets.
Do you have any of the questions below on the Beginner WLC Program?
- Who should perform this beginner program?
- What's the purpose of this beginner weightlifting program?
- What kind of results can I expect?
- Can I change the weekly weight lifting schedule?
- What's the best time of day to perform these workouts?
- How do I warm up for these workouts to get the most out of them?
- How do I do these exercises properly?
- What can I do for my abs?
- How much weight do I start out lifting?
- What if I can't do a Chin Up or Dip with my body weight?
- When do I increase the weight?
- What do I do when I can't increase the weight any more?
- Should I be reaching failure on every set?
- What equipment do I need for this program?
- How do I perform a proper rep for this program?
- When do I take a break from weight lifting?
- How many weeks do I perform this program?
- What do I do after I finish this program?
- What do I do if I start lifting with bad form?
- Can I add or change exercises for this program?
- Can I use dumbbells for this program?
- Can I add or change sets and reps for this beginner program?
All of those
questions and more are answered in the Basic WLC Program
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If you're not ready to spend $7 yet, you can find more information about the Basic Package and the other programs at the links below:
Ensure you enter the correct email address when ordering because a password will be sent to your email address. You'll need to enter that password when you open the file in order to access it!
This also ensures that I have your correct email address so I can send you future updates to the eBook!
If you're not ready to spend $7 yet, you can find more information about the Basic Package and the other programs at the links below:
The WLC Programs
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Sample Package  Free Free Sample Download |
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Advanced Program  Free Advanced Details |
The Secrets Behind the WLC Program
| Building Muscle Fast | Continuous Progression |
| Preventing Injury | Preventing Overtraining |
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