Free Workout Plans Including
Goal Setting, What to Expect,
Workout Programs, and More

Are you looking for free workout plans and just can't seem to find a good workout plan anywhere? Well, your search is now over.

You usally get what you pay for when it comes to workout plans... BUT we're going to change that here today. A workout plan is more than just a list of exercises, sets, and reps.

Free workout plans... or at least a good workout plan will include all of the following exercise program components:

1. Weight Lifting Program

A good weight training program will tell you exactly what to do each workout. When you go to the gym, you have a plan... you execute that plan, and get results. Any good weightlifting program will teach you how to lift heavier weight each workout.

2. Diet and Nutrition Plan

A good diet and nutrition plan will have you eating only the best sources of food. You should know exactly what to eat, how much to eat, and when to eat throughout the day. Food is absolutely crucial to getting great results.

3. Cardiovascular Exercise Program

Most people spend hours upon hours doing cardio and never get results. You MUST have a good cardio plan to get real results.

4. Tracking and Measuring Results

If you track the right info and measure your results, you can make adjustments to your program as your body adapts. Your body will adapt to any program, so this is VERY important.

5. Rest and Recovery Guidelines

You build muscle outside the gym when you are resting. You must rest and recover properly from every workout. And doing so properly is MUCH different than most people believe.

6. Planning and Goal Setting

This page is about planning... follow the guidelines we give you on this page and you'll do great. Goal setting is often ignored but one of the MOST powerful things you can do! Most free workout plans never mention goal setting.

7. Muscle Building Guidelines

You can't just use a program without knowing why it works. You need to know what to do and why you're doing it. A good program will explain how the muscle building process works.

8. Fat Loss Guidelines

You MUST understand the human body and how it works to really get the most out of your fat loss efforts. One of the keys to maximum fat loss is eating more food and burning fat with the right type of exercise.

Free Workout Plans That Include All of the
Above Components... Do They Really Exist?

Now, have you ever seen ANY free workout plans that include all of the above components? The only place you'll find a workout plan like that is right here at Weight Lifting Complete.

Today, we're going to give you our free workout plan that includes all of the components we discussed above...

You don't just get a great weight lifting program for absolutely free... you get a complete plan that will work wonders for you and your body. All you have to do is follow the plan.

Simply fill in the form below to subscribe to our FREE newsletter that you'll get about once per week with muscle building and fat loss tips, tricks, and secrets.

Once you fill out the form below and confirm your subscription in the first email we send you, you'll get instant access to the Basic WLC Program Guide that includes the free workout plans we've been talking about.

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Before You Can Choose Between Free Workout Plans, You MUST Know Your Goals... What do You Want to do With Your Body?

Before you do anything else... before you decide on ANY workout program... You MUST know what you want.

Let me explain why it's very important to know what you want...

Many people decide they want to build muscle AND burn fat at the same time. This is very difficult to do but not impossible. It's a much better idea to focus on one of those goals at a time.

Why should you focus on building muscle OR burning fat?

In order to build muscle, your body needs a surplus of calories. Extra calories gives your body the extra supplies it needs to construct new muscle mass.

In order to lose body fat, you need to burn more calories than your body needs. Your body will begin to use that extra body fat for its energy needs. That's hard to do with a surplus of calories each day.

Do you see how the two goals (building muscle and burning fat) are in conflict with each other? It's better to focus on one for a few months at a time. If you do everything right, you might get some of the other while focusing on one.

So What Do You REALLY Want? Do You Want to Build Muscle OR Burn Fat? Make Your Choice and Stick With it for a Few Months

You need to know your body fat percentage or have a good idea of what it might be before choosing between free workout plans... Many people underestimate their true body fat percentages.

All you need is a cheap set of body fat calipers (the cheap ones work better than the more expensive ones). Then you simply have to take one simple measurement to get a very good estimate of your true body fat percentage.

If you know your body fat percentage, we have some guidelines on which goal you should focus on for the next few months. First... what do you want your final goal to be? Take a look...

Body Fat Scale	Male	Female	Healthy?
Very, Very Lean No Visible Fat	< 6%	< 12%	Very Low Levels Can be Unhealthy
Very Lean Hardly Any Fat	6% to 10%	12% to 15%	Healthy
Lean Some Visible Fat	10% to 15%	15% to 20%	Healthy
Average Visible Fat	15% to 20%	20% to 25%	Healthy
Below Average Too Much Fat	20% to 25%	25% to 30%	Unhealthy
Obese Extreme Body Fat	> 25%	> 30%	Very Unhealthy

Now, you can take a look at the table above and decide what body fat levels you would like to have. There's really no need at all to strive for 'Very, Very Lean' unless you plan on competing in a bodybuilding competition.

Here's what we recommend you strive for if you know your CURRENT body fat percentage...

Men at 15% or above and women at 20% or above should focus on fat loss. If you are borderline 15% for men and 20% for women, you can focus on building muscle if you've never worked out before.

Beginners to weight lifting will usually be able to build muscle and burn fat at the same time. So borderline body fat percentages can choose either goal -- building muscle or burning fat.

If you are a man and below 15% body fat or a woman below 20% body fat, you can choose to build muscle or burn fat depending on your goals.

We hope this discussion has helped you decide on your goals. Once you know your goals, you can better choose between the free workout plans we have available to you.

Here's What You Can Expect to Achieve With
One of the Top Notch Free Workout Plans...

Obviously, different people will be able to achieve different results.

For example, a very obese person who is trying to burn body fat may be able to lose 3 to 4 pounds of pure body fat each week. A much leaner person trying to lose that lat bit of tummy fat may only lose a half a pound of pure fat each week.

It all depends on where you're at right now, and where you're going in the future.

But we do have guidelines for expectations that turn out to be close for the average person:

When using the WLC Program that we developed, you can expect to lose a pound of pure body fat each week when trying to burn fat OR you can build 1 pound of lean muscle mass each week when trying to build muscle.

We mention the WLC Program because it's one of the only workout programs that includes plans for building muscle OR burning fat. It's essentially 2 programs for the price of one. And it's the most powerful muscle building and fat burning program on the planet... seriously.

The Full WLC Program Package Isn't Free BUT...
You Can Start Today for Only $4.95

The Full WLC Program Package includes all of the components we talked about earlier in FULL detail. The free workout plans we are giving you are just the basic techniques you should know.

The Full WLC Program Pacakge includes EVERYTHING you need... And we mean everything. The WLC Program Guide is over 400 pages in itself... each page is jam-packed full of muscle building and fat burning secrets you won't find anywhere else.

You get the WLC Log Book which allows you to track and measure your results so you know exactly when you need to make the adjustments discussed in the program guide. The human body adjusts to anything and everything, and the WLC Program allows you to stay ahead.

You also get 6 scientifically based workout programs divided into phases so you are always building strength and muscle. Sure, these aren't free workout plans, BUT they will literally SKYROCKET your results.

With the Full WLC Program Package, you get FAST and HARD HITTING results from Day #1 that are permanent.

And the best part? Start right now -- instant access -- today for only $4.95. The WLC Program is guaranteed 100% for 60 days... so there's no risk to you.

The Main Sections of Weight Lifting Complete:
Our Secrets Are Revealed In These Sections...

Weight Lifting	Diet and Nutrition
Aerobic Exercise	Exercise Log Sheet
Workout Plans	Rest and Recovery
Gain Muscle Mass	Fast Fat Loss
Weightlifting Charts	Benefits to Exercise

Go Back to the Weight Lifting Complete (WLC) Home Page from Free Workout Plans