Your Weight Lifting Schedule for the WLC Program! |
| Muscle Group | Exercise and Order |
| Quads | Barbell Squats |
| Chest | Incline Barbell Bench Press |
| Hamstrings | Barbell Stiff Legged Deadlift |
| Back Width | Pull Ups |
| Calves | Leg Press Calf Raise |
| Back Depth | Barbell Rows |
| Shoulders | Overhead Barbell Press |
| Biceps | Alternate Dumbbell Curls |
| Triceps | Parallel Dips |
| Forearms | Pinwheel Curls |
Table: Preferred Exercises for
the WLC Program
If you are an experienced weight
lifter, you can substitute any of your favorite compound weight lifting exercises for any of
the major muscle groups above. Notice the stress I placed on compound
exercises.
Now, I will be discussing your weekly weight lifting schedule. You will be performing all of the exercises above each and every workout. The WLC Program is a full body workout program. I want you to perform the full body workout 3 times per week.
I prefer that you lift weights 3 times per week on Monday, Wendesday, Friday and then rest on Saturday and Sunday. Cardio can be performed throughout the week depending on your goals. You can lift on other days, but always include a day of rest in between workouts.
The table above with your weekly lifting schedule tells you how many sets of each of the exercises to do for each workout. You should start out with very light weights in week 1 and continue to increase the weight over the course of the weight lifting cycle. Weeks 4, 6, and 8 can be used to decrease weight if you have reached a strength plateau on any of the exercises.
When you do reach a strength plateau and have trouble increasing the weight, use the recovery weeks of 4, 6, 8 only on the exercises you are having trouble increasing the weight and getting all of your reps. Continue increasing the weight on all other exercises.
If you didn't already notice, the reps decrease over the course of the program so that you can continue increasing the amount of weight you lift. Increasing weight lifted will build muscle. Building muscle is that simple!
Weight selection may be tricky for beginners. Beginners should start out with very light weights, sometimes only the bar. Everyone needs to ensure their form is good before increasing weight on any exercise.
Your goal for each workout will be to increase the weight. If you have a workout in which you did not reach your targeted number of reps, I want you to keep the weight the same until you reach a recovery week in Week 4, 6, or 8. Continue to try to reach the targeted number of reps without going to complete failure!
It is very important that you start out with light weights and always reach the targeted number of reps. Weight selection and choosing the correct amount will be up to you! No one will know the weight you should use better than yourself. Use your experience with previous workouts to choose the correct weight.
One last thing: Be very aggressive with your weight lifting. Always try to increase the weight. This is the key to building muscle! Your body has all kinds of strength inside just waiting to be unleashed. Unleash that power and strength!
Weekly Lifting Schedule
Now, I will be discussing your weekly weight lifting schedule. You will be performing all of the exercises above each and every workout. The WLC Program is a full body workout program. I want you to perform the full body workout 3 times per week.
I prefer that you lift weights 3 times per week on Monday, Wendesday, Friday and then rest on Saturday and Sunday. Cardio can be performed throughout the week depending on your goals. You can lift on other days, but always include a day of rest in between workouts.
| Week | Monday | Wednesday | Friday |
| 1 | 1 set, 6 reps | 1 set, 8 reps | 1 set, 10 reps |
| 2 | 1 set, 12 reps | 1 set, 12 reps | 1 set, 12 reps |
| 3 | 1 set, 12 reps | 1 set, 12 reps | 1 set, 12 reps |
| 4 | 2 sets, 10 reps | 1-2 sets, 10 reps* | 1 set, 10 reps |
| 5 | 1 set, 10 reps | 1 set, 10 reps | 1 set, 10 reps |
| 6 | 2 sets, 8 reps | 1-2 sets, 8 reps* | 1 set, 8 reps |
| 7 | 1 set, 8 reps | 1 set, 8 reps | 1 set, 8 reps |
| 8 | 2 sets, 6 reps | 1-2 sets, 6 reps | 1 set, 6 reps |
| 9 | 1 set, 6 reps | 1 set, 6 reps | 1 set, 6 reps |
| 10 | 1 set, 6 reps | 1 set, 6 reps | 1 set, 6 reps |
| 11 | 1 set, 5 reps | 1 set, 4 reps | 1 set, 3 reps |
| 12 | OFF | OFF | OFF |
*
Do 2 sets for half the exercises and 1 set for the other half
The table above with your weekly lifting schedule tells you how many sets of each of the exercises to do for each workout. You should start out with very light weights in week 1 and continue to increase the weight over the course of the weight lifting cycle. Weeks 4, 6, and 8 can be used to decrease weight if you have reached a strength plateau on any of the exercises.
When you do reach a strength plateau and have trouble increasing the weight, use the recovery weeks of 4, 6, 8 only on the exercises you are having trouble increasing the weight and getting all of your reps. Continue increasing the weight on all other exercises.
If you didn't already notice, the reps decrease over the course of the program so that you can continue increasing the amount of weight you lift. Increasing weight lifted will build muscle. Building muscle is that simple!
Selecting
the Weight for Each Workout
Weight selection may be tricky for beginners. Beginners should start out with very light weights, sometimes only the bar. Everyone needs to ensure their form is good before increasing weight on any exercise.
Your goal for each workout will be to increase the weight. If you have a workout in which you did not reach your targeted number of reps, I want you to keep the weight the same until you reach a recovery week in Week 4, 6, or 8. Continue to try to reach the targeted number of reps without going to complete failure!
It is very important that you start out with light weights and always reach the targeted number of reps. Weight selection and choosing the correct amount will be up to you! No one will know the weight you should use better than yourself. Use your experience with previous workouts to choose the correct weight.
One last thing: Be very aggressive with your weight lifting. Always try to increase the weight. This is the key to building muscle! Your body has all kinds of strength inside just waiting to be unleashed. Unleash that power and strength!
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count started 9/9/08
