Weight Lifting Schedule
A way to plan your success!

Weight Lifting Schedule is all about planning and scheduling your success in weight lifting. I am going to show you how to schedule your days, weeks, and years so that you're prepared to meet and succeed your goals. I will show you how to set realistic goals, build a schedule to meet your goals, track your progress, and adjust for improvements. A good weight lifting schedule is required for success.

If you are a true beginner to weight lifting, I want you to carefully read over this page. Understand what this page is doing and apply it to your new weight lifting program. This page carefully steps you through each component of a complete weight lifting program. You will be able to build your own weight lifting schedule with all the vital components for success.

Setting goals in weight lifting, meeting them, and achieving a better looking body is fun! I'm addicted to weight lifting because it's so fun! If you're the kind of person that wants to achieve goals because it really makes you feel great to achieve something that most people cannot, this page on weight lifting schedule will be very interesting to you.

If you're willing to work hard to get the body you want, you'll want to stick with me here at Weight Lifting Complete. Please realize that there is no easy way out or easy solution to getting the body of your dreams. If you're looking for that, you will never find it. Not here and not anywhere!

If you're here looking for a weekly lifting schedule, you'll find it at that link. That link takes you to the weight lifting schedule for the WLC Program so ensure you read everything about the program! The program is amazing. Everything starts here on this page so be sure to read everything on this page too!

This section of the website is the most important of all the sections! If you skip over this section, you may be setting yourself up for failure. Learn this Weight Lifting Schedule section well and you will be on your way to meeting your goals much quicker. You'll know exactly what I mean after learning all about goal setting, planning, scheduling, and tracking your progress.

To provide even more help to you, I'm providing a free weight lifting guide to help you along the way. This guide contains weight lifting, stretching, diet, and cardio information. The free guide really complements this weight lifting schedule section. You can read more about the free weight lifting guide on the Weight Lifting Guides page or you can download it now by filling out the form below!

I want you to go through each of these steps below and develop your weight lifting schedule to meet your goals. You will have to come back to this for each WLC cycle and re-assess your goals and progress. Going through this process will get easier and easier for you. It will become automatic once you get into this type of mindset. Remember, a weight training schedule helps you to plan your success and continue your success throughout the years!

1. Overall Goal
What is your final goal?
What would make you happy?

2. Long Term Goals
What long term goals will help you meet your overall goal?

3. Short Term Goals
What are your short term goals?
Do they fit your overall goal?
Will they help you reach your long term goals?

4. Select your WLC Weight Lifting Program
Are you a beginner, intermediate, or advanced weight lifter?
Do you need an abbreviated program?
Will you be doing another activity such as another sport?
What exercises are you selecting?

5. Select your WLC Weight Lifting Diet
What is your diet goal?
What is your short term goal for this WLC cycle?

6. Plan your WLC Cardio Program
When will you do cardio?
How much cardio will you do?

7. Create your WLC Supplements Plan
Are you planning on using any supplements?
When will you take them?
How long will you take them?

8. Create your WLC Daily Schedules
Which days are you lifting weights?
Which days are you doing cardio?
How will your diet adjust for off days?
How do supplements fit in?
Are you getting enough rest?

I want you to read this primer on planning and meeting goals. This should be clear to you after going through the 8 steps above.

The Magic Hundred If you really want to learn how to achieve your goals, read more about the Magic Hundred! Use the link above to find out more about the program.

Weight Lifting Schedule is also about tracking progress and meeting goals. In order to track your progress and meet your goals, you're going to need to keep track of everything and record everything you need for further planning and assessment.

Tracking progress is not that difficult and is one of the more rewarding things in weight lifting. Progress feels great! Here's what you need to track your progress and how to track your progress...

1. Weight Lifting Log Book
Keep track of all your workouts and your weight lifting schedule. The amount of weight you lifted, the exercises you completed, the reps you completed, the number of sets, the duration of your workouts should all be included in your weight lifting log book.

2. Diet Log Book
You should keep track of your calories, protein, carbs, and fats. You need to know how much you've been eating so you can adjust from week to week. Comments from day to day will be included.

3. Cardio Log Book
The cardio activities you do should be tracked and you should keep track of the total time and the type of cardio you completed.

4. Overall WLC Log Book
All of the other log books should be a part of your overall WLC Log Book. All of these Logs can be together and can be kept as a single WLC Log Book. I actually like to have all of my information stored on a log book saved on my computer. I can do calculations and stuff like that much easier. I can print out information I need easily that way. This WLC Log Book is one of the most important parts of an optimal weight lifting schedule!

I want everyone to do two types of assessments throughout the year. One assessment will occur weekly at the same time and day of every week. The other will be a pre and post WLC cycle assessment. These are required body assessments that will help you to tweak your complete weight lifting program to maximize your results! Without them, you are blindly doing your exercise and workout without knowing if it is working. Don't waste your time. Learn how to do these assessments!

I want everyone to schedule a weekly assessment time for weighing yourself, making calorie calculations, and to make adjustments to your diet.

ONLINE Personal Training I will make decisions for you on a weekly basis with my online personal training service thru the link above. I design your program and make changes to your program based on your results. I ensure that you make progress each and every week! I answer an unlimited amount of questions for you. I guide you and ensure you are doing everything right.

This is one of the most important times of the week. You need to have the same time and same day every week. Your body weight should always be measured under the same conditions! You must count calories each and every day of the week in order for the weekly assessment to work.

This weekly assessment should not take long. Probably 30 minutes or less. I like to schedule my assessment time on Sunday morning so I can make my diet adjustments and make changes to any meals I will be planning for the coming week.

1. Weighing Yourself
You must weigh yourself on the same scale and under the same conditions every week. I only want you to weigh yourself once a week and I mean once a week! Not 10 times a week. Don't obsess and overthink. You'll only go backwards.

2. Calculating Your Average Daily Calories
You will use your diet log and simply get an average of the calories you've eaten over the past week.

3. Adjusting Diet if needed
You will now use your diet planning to either add calories, subtract calories, or keep your diet the same. Your diet goal will tell you in which direction you need to go.

Before and after every cycle of WLC I want you to perform the exact same assessment under the exact same conditions. For example, if your last workout was on a Friday take your measurements on Sunday night after the Friday workout. Then take your measurements again the day before you start the first workout on your new WLC cycle. These measurements will be about a week apart each time depending on how long you take for your WLC Program Reset.

1. Taking Body Part Measurements
I want you to measure the circumference of all your major muscle groups. I will list all of the measurements I want you to take, when to take them, and how to take them.

2. Measuring Body Fat
You're going to need some calipers or another method of measuring your body fat. As long as you are consistent with the method of measurement and calculations, you will be fine.

3. Calculating Lean Body Mass and Fat Mass
Once you have your body fat measured and body weight, you can calculate your lean body mass and your fat mass. You can see how much muscle you've gained and/or how much fat you've lost. Success feels so sweet!

Weight Lifting Schedule, as you've seen, is a way for you to plan your success! You have came up with your goals, developed a weightlifting schedule to meet your goals, and learned how to track your progress.

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Weight Lifting Schedule is the most important part of the WLC program and sets WLC apart from any other program out there. I've never seen anything like it in all my years of searching for information. There is no way you will fail!

I want to make sure that all of you understand the importance of a complete weight lifting program. As you've went through the links on this page, you've probably noticed that I recommend a combination of weight lifting, stretching, cardio, and diet. I call that a complete weight lifting program! The combination of those four components will get you to your goals quicker than you could ever imagine. If you have any questions you'd like to ask me, see below and join WLC Space. I'm there to answer any questions you might have.

I've added a new feature to the website that you'll want to take advantage of today! I've added the WLC Space, which is a place for you to create your own page about you, add weight lifting videos, pictures, keep a weight lifting log, get weight lifting schedule advice, get personal help from me and other weight lifters like yourself, and so on and on! The possibilities are endless with WLC Space. All you have to do is go to the link or find the link at the top of the page and click on WLC Space. Everything is free because I'm here to help you!

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Building muscle and losing fat becomes easier and easier as you learn more about your body every day. Take the time to read everything here at Weight Lifting Complete and apply it to your daily life. You'll be ecstatic with the results you receive. This is going to be fun! Get started today. Again, contact me if you help with anything.