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| 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, design a smart weight lifting program, track your progress, and adjust for improvements. |
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I will continuously be updating this page with new content and new log books, lifting schedules, and more. Save now using buttons at the bottom of this page so you don't forget! I will be creating more free stuff, giving away free stuff, and more in the future.
Carefully Read Over
this Page!
This
is the Most Important Page you will find.
Develop your Weight
Lifting Schedule today!
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! 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 an easy way out, 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! |
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. All you have to do
is fill out the form below and click the confirm link in an email you
receive. You'll then be taken to a page to download your free weight
lifting guide with more weight lifting schedule info.
This free 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!
you will need to check your email and confirm!
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. If
you have trouble meeting goals, see the program below.
 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 these assessments, 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 and follow this weight lifting
schedule page to get optimal muscle building and fat loss results.
I want everyone to schedule a weekly assessment time for weighing yourself, making calorie calculations, and to make adjustments to your diet.
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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. You can use one of the online diet
tracker websites for free to easily keep track of your calories each
day.
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
a week later.
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!
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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 this page 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.
- Weight Lifting
- Stretching
- Diet
- Cardio
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!
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 need help
with
anything.
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