Rep Ranges

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WLC Program Rep Ranges
Muscle building rep ranges!

Rep ranges for the majority of the WLC program stay within the proven muscle building ranges of 6 to 12. The program uses a decrease in reps over time to achieve an increase in weight lifted over time. This decrease in reps and increase in weight allows you to progress in strength and build muscle throughout the program.

One of the best things about the WLC Program is the realization that increasing weight lifted over time leads to muscle gain and strength gain when implemented properly within a weight lifting program. Other weight lifting programs may simply tell you to lift more weight or do more reps but leave you with nothing else. When you follow the WLC Program Schedule and Guidelines, you get a program that helps you to get stronger! You don't have to worry about beating your previous reps and weight. The WLC Program helps you to do so!

What are the Rep Ranges for the WLC Program?

At the beginning of WLC, we will start out with 6 reps. We will slowly increase to 10 reps while ramping up our weight lifted to 10 reps during the first week. This will slowly get us accustomed to lifting heavier weight and more reps. From there, we will increase weight and decrease reps from 12 to 6 reps over the majority of the WLC program cycle. To end the cycle, we will go from 5 reps down to 3 reps with heavy weight before we take our break.

Increase weight.
Decrease Reps.
Build Muscle.

The table below summarizes the weeks and reps for the entire cycle. The WLC components are listed along with the number of sets. Pay particular attention to the Reps column and notice the decrease over the weeks. Make sure you understand the WLC Program and how it works before starting! Take the time to read everything. It's worth the extra time. If you have any questions, join me on the free WLC Space! I give personalized help there.

WEEK	WLC COMPONENT	SETS	REPS
1	RISE	1	6 to 10
2	RISE	1	12
3	RISE	1	12
4	RECOVERY	1 to 2	10
5	INTENSITY	1	10
6	RECOVERY	1 to 2	8
7	INTENSITY	1	8
8	RECOVERY	1 to 2	6
9	INTENSITY	1	6
10	AWAKENING	1	6
11	RETIRE	1	5 to 3
12	RESET	0	0

After looking at the table, you'll see that the muscle building rep ranges are the staple for the majority of the WLC program. The goal of WLC is to build as much muscle as possible and this is accomplished by getting stronger in the rep ranges for building muscle, which are 6 to 12 reps. We increase weight over time as reps decrease! A perfect combination for building muscle and strength.

Need a graphical depiction?

The bar chart below shows you how the WLC program plans out weight lifted versus number of reps completed. In order to increase weight over time continuously, you're going to have to decrease reps unless you are super human.

weight versus reps

Do you see how the weight lifted slowly increases over time as the reps decrease? The WLC Program keeps you progressing by using this tactic. Build more muscle with the WLC Program! Planned progression is what it's all about!

Muscle building rep ranges
build more muscle!

Many people will tell you that the number of reps you should do to build muscle is between 6 and 12 reps. Well, I've tested that theory over the last 8 years or so and it's definitely true! I've built around 60 pounds of muscle onto my frame using those reps, so I'm positive they work for building muscle.

The WLC Program also likes to focus the Awakening period on 6 reps because lower reps tend to build more strength. We finish off the muscle building period with 6 reps so we'll have that added strength ready to use on the next WLC cycle. We'll be ready to crush the weights on the next cycle and build even more muscle! We plan our progression with WLC and we progress!