I have 9 different levels of weight lifting workouts for you with multiple weight lifting programs within each level. I highly recommend that you start with level 1 workouts and progress through each level. Along the way, you'll learn which styles of weight training fit you best.
I also recommend that you give each style of weight training a fair chance as some might seem like too much for you while others might not seem like enough. Give each style a chance and you might just be amazed at the results and what you learn about your body.
All of these weight lifting workouts are 100% free to you.
You are different than any other person in existence. That's what makes you special. You were created to be different from anyone else. This means that the workout style that works best for you may not work best for someone else.
Please remember that these workout levels and all workouts within these levels were intelligently designed around the MOST IMPORTANT muscle and strength building factors. They weren't just thrown together. This design took over 14 years of hard work, study, and experimentation to complete. As a result, you will achieve amazing results using these weight lifting workouts.
LEVEL 1 Full Body Strength Specific Weight Lifting Workouts
Full Body Strength Specific Weight Lifting Workouts. Everyone should start here at Level 1 with the full body strength specific weight lifting workouts. Start with the BASE program, which works very well for a very high percentage of people. The purpose of the level 1 workouts is to give you an amazing strength base which allows you to build muscle on demand with the size specific workouts.
– 1.1 BASE 3×5 Full Body Strength Specific Training Program. Everyone should start here. Awesome workout program from beginners to advanced. Only compound weight lifting exercises used here so no time is wasted.
– 1.2 Ramped 5×5 Full Body Strength Specific Training Program. A more advanced version of the BASE weight lifting workout program that will take your strength base to the next level. Make sure you do the base program before moving to this one.
– 1.3 Rotated 3×5 Full Body Strength Specific Training Program. This is a very low volume workout that really lets you focus on maximum strength on each and every set. Take your time between sets here and really push the intensity level here.
– 1.4 Volume & Intensity Cycling 5 Rep Full Body Strength Training Program. This is a more advanced strength training program that cycles volume and intensity. The last workout of each week allows you to push your limits by going for 5 rep maxes on 3 different weight lifting exercises.
– 1.5 Basic Speed and Strength Specific Full Body Training Program. You will increase speed of each rep during given workouts on this program. If you want to be more powerful, this is the program you start with but only after you've built a good strength base. Definitely do not start here as a beginner.
LEVEL 2 Full Body Size Specific Weight Lifting Workouts
Full Body Size Specific Weight Lifting Workouts. Level 2 weight lifting workouts allow you to take advantage of the new strength base you've built during level 1 weight training. Many of these workouts allow you to build a good strength base while building muscle so this is also a good place to start. I still recommend starting at level 1 in most cases, but this level can definitely be used for great results with most anyone.
– 2.1 BASE 7 Exercise 12 to 6 Full Body Size Specific Training Program. A simple full body workout program that uses the same exercises for all 3 workouts each week. The key to this one is increasing the weight from start to finish by decreasing reps over time.
– 2.2 Alternating 15 to 5 Increasing Full Body Size Specific Training Program. This workout program adds another workout with different weight lifting exercises and alternates between the two. Reps will start at 15 and decrease to 5 over the course of the program.
– 2.3 AM/PM Double Sets Full Body Size Specific Training Program. You better have a high fitness level to make this one work. You'll be doing 2 full body workouts per day so intensity must stay lower or you will overtrain. Results can be amazing with this workout program.
– 2.4 Body Weight Only Full Body Size Specific Training Program. This program uses body weight exercises only and keeps the intensity level very high as you'll be going to failure on each and every set of this program.
LEVEL 3 Strength Specific Weight Lifting Workouts
Strength Specific Weight Lifting Workouts. Level 3 is designed for people who are looking to take their strength to entirely new levels. Increased strength allows you to build muscle at a much faster rate. If you need to further increase your muscle size or just like the feel of being insanely strong, level 3 is where you want to be.
– 3.1 BASE 3-Way 5×5 Strength Specific Split Training Program. 15 total sets per workout and 75 total reps. You'll split your body into 3 different weight lifting workouts. Only use this after you've built a good strength base.
– 3.2 1/3/5/7 Strength Specific 5×5 Split Training Program. You'll be working out 4 days per week in this weight lifting program with 3 full days of rest. This is a fun program as it introduces you to some new things you'll enjoy.
– 3.3 Upper/Lower 3-Day 5×5 Strength Specific Split Training Program. In this workout program, you'll work the lower body once each week and hit the upper body more frequently. This is great for people who have upper body weaknesses and really gives your lower body a chance to recover between workouts.
– 3.4 8×3 Strength Specific 2-Way Split Training Program. Lower reps and more sets overall are the name of the game with this weight lifting program. The body is split into 2 and 4 different weight lifting workouts in total.
– 3.5 Same Day Speed and MAX Strength Specific Split Training Program. Speed sets and one rep max sets make this a very advanced weight lifting program so ensure you know what you're doing before attempting this workout program.
– 3.6 MAX Speed and Strength Specific Split Training Program. You'll be doing 4 different workouts with this program and splitting max days up from speed days. You'll also have assistance exercises with higher reps.
– 3.7 Power Building and Strength Specific Split Training Program. This program can be used for beginners to advanced trainers. You will rotate between 4 different weight lifting workouts with moderate volume. Build strength and power with this program.
– 3.8 6-Workout Rotation MAX Strength Specific Split Training Program. If you have a busy schedule or want to try a lower frequency program, this is a workout program that might fit you well. You will only do 2 workouts per week and 6 different workouts over each 3-week period.
LEVEL 4 Low Recovery Weight Lifting Workouts
Low Recovery Weight Lifting Workouts. Level 4 weight lifting workouts require the least amount of recovery as volume is low, frequency is low, and intensity is low. If you have a stressful life, aren't eating very well, reaching an older age, in the middle of a sports season, or anything else that may lead to higher stress levels this might be the best style of training for you until life changes for you.
– 4.1 BASE 3-Way 8-Set Low Recovery Split Training Program. This program is very simple but can work wonders for people with recovery issues. If you have always had trouble making progress with any other style of training, this might be the only style of training that works for you.
– 4.2 2-Way 10-Set Low Recovery Split Training Program. This is a great program for people who are currently playing sports in season or any similar situation. This might be the only type of program your body can handle if you have bad genetics or you are at a stressful point in your life.
– 4.3 Increased Frequency 2X Full Body Low Recovery Training Program. This program is quite different than other programs within this section. Other programs are split training programs meaning you split the body up into different workouts. This program works the entire body at each workout meaning you are working each muscle group twice per week with low volume and low intensity.
– 4.4 4-to-5 Day Increased Frequency Low Recovery A and B Training Program. This program increases the frequency slightly. You will be working each muscle group once every 4 to 5 days instead of once every 7 days with the base program.
– 4.5 A thru D Increased Frequency 4-to-5 Day Low Recovery Training Program. This workout program will work each major muscle group once every 4 to 5 days but you will be using 4 different workouts rotated. Workout A and C work the chest, shoulders, triceps, and back while workout B and D work the legs, biceps, and forearms.
– 4.6 2-Way 15-Set Increased Volume Low Recovery Split Training Program. This weight lifting workout program is similar to workout program 4.2 but this one increases the overall volume. Instead of 10 sets per workout, you will be doing 15 sets per workout. Instead of 2 sets per exercise, you will do 3 sets per exercise.
– 4.7 EXTREME 2-Way 9-Set Low Recovery Split Training Program. This is an extremely low volume, low frequency, and low intensity weight training program that anyone can make progress with. Anyone can and will make progress with this program. Certainly, the progress may be slower than other programs but at least you know you will make progress. You will not over train.
– 4.8 Double Frequency 4-Day Low Recovery Split Training Program. You will be doing 40 total sets per week for this program. 10 sets total for each of the 4 workouts. This is the highest volume program of the low recovery style of training.
– 4.9 6-Workout Rotation Low Recovery Split Training Program. This workout program includes 6 different workouts that will be rotated. Each workout will be done once every two weeks or once every 14 days. So you have a chance to increase the weight on each exercise only once every 2 weeks.
LEVEL 5 High Intensity Weight Lifting Workouts
High Intensity Weight Lifting Workouts. Level 5 workouts only include high intensity weight lifting workouts that build upon the level 4 workouts. If you are getting good results with level 4 workouts and think your body can handle more, you should give this level a shot as your results can improve if your body can recover from these higher intensity workouts.
– 5.1 BASE 3-Way 8-Set High Intensity Split Training Program. This program adds intensity to the low recovery base level program. The volume and frequency are exactly the same but intensity of each workout is increased.
– 5.2 2-Way 10-Set High Intensity Split Training Program. You'll only be doing 20 sets per week with this program and only the last set of each exercise will be to complete failure. If you learn how to get the most out of your body when going to failure, this program can work very well.
– 5.3 Increased Frequency 2X Full Body High Intensity Training Program. This is a full body workout program that is done twice per week. You will work your entire body during each workout. There are two different full body workouts that will rotate, workout A and workout B.
– 5.4 4-to-5 Day Increased Frequency High Intensity A and B Training Program. With this program, you will be working each major muscle group once every 4 to 5 days. You will be rotating 2 different workouts. Workout A will work the biceps, forearms, calves, hamstrings, and quadriceps. Workout B will work the chest, shoulders, triceps, and back.
– 5.5 A thru D Increased Frequency 4-to-5 Day High Intensity Training Program. This weight lifting program is similar to the 5.4 program but you will add two more workouts to increase the variation in exercises and loading. This program works better for more advanced trainers.
– 5.6 2-Way 15-Set Increased Volume High Intensity Split Training Program. This program is similar to workout program 5.2 but this one increases the overall volume. Instead of 10 sets per workout, you will be doing 15 sets per workout. Instead of 2 sets per exercise, you will do 3 sets per exercise.
– 5.7 EXTREME 2-Way 9-Set High Intensity Split Training Program. This weightlifting program is very low volume, infrequent, and high intensity. You can finish each of these workouts in 30 minutes and you'll only be doing them twice per week. You will be using compound exercises only to work the entire body.
– 5.8 Double Frequency 4-Day High Intensity Split Training Program. This program is going to have you working each muscle group twice per week. This program is only for more experienced trainers who have had good results with other high intensity training programs.
– 5.9 6-Workout Rotation High Intensity Split Training Program. This is a program very similar to the BASE program in this section. The only difference is this program adds another rotation of weight lifting workouts. You will be rotating 6 different workouts and working each muscle group once per week.
– 5.10 Single Straight Set 4-to-5 Day High Intensity Split Training Program. This program reduces the volume even more. You will only be doing a single set to failure for each exercise of each workout. You will put forth your greatest effort for each set of each workout. You will only be doing 5 total sets per workout and only 15 sets per week.
LEVEL 6 Increased Volume Split Weight Lifting Workouts
Increased Volume Split Weight Lifting Workouts. Level 6 weight lifting workouts will increase the overall number of sets (workout volume) you will be doing compared to the level 5 workouts. Many people can handle this much volume and intensity while many others cannot. If you can, your results will improve even more. If you cannot handle this much, you will begin to overtrain. That's why it's important to ensure great success with level 4 and level 5 before moving to this level. The cardio & conditioning workouts will help you improve your fitness level and overall capacity for weight lifting workouts.
– 6.1 BASE 3-Way Legs/Push/Pull Increased Volume Split Training Program. This program adds volume to the high intensity base workout program. Intensity is still going to be high, frequency stays the same, but you are going to add more volume to each workout. This program gives amazing results for people who can handle the extra volume.
– 6.2 2-Way 2X Per Week Increased Volume Split Training Program. Compared to the base weight lifting program, this program simply reduces the number of workout days per week and gives you more rest time between workouts. Overall volume per week stays the same.
– 6.3 4-Way 4X Per Week Increased Volume Split Training Program. This workout program gives you more days in the gym than the BASE workout program but overall volume per week stays the same at 44 total sets per week and 18 of those sets are to complete failure.
– 6.4 4-to-5 Day Increased Frequency and Volume A and B Training Program. This program is going to increase the frequency and the overall volume. You must be sure that you can handle increased volume before starting a program like this. You must achieve good results with the BASE program before trying this program.
– 6.5 A thru D Increased Frequency and Volume 4-to-5 Day Training Program. This program is very similar to the previous program 6.4 except we are adding another rotation of workouts into the mix for exercise variance and load variance. Instead of just workout A and B, we are adding workout C and D.
– 6.6 Double Frequency 4-Day Increased Volume Split Training Program. With this program, you're going to be working out 4 times per week with 3 rest days. Each workout will include 8 exercises at 2 sets each for a total of 16 sets per workout. Each week, you will be doing 64 total sets.
– 6.7 6-Workout Rotation Increased Volume Split Training Program. This program is very similar to the BASE program but you will be adding an entire new workout rotation. Week 1 looks exactly like the BASE program. Instead of repeating week 1 during week 2, you will do an entirely new set of workouts in week 2.
LEVEL 7 Maximum Volume Split Weight Lifting Workouts
Maximum Volume Split Weight Lifting Workouts. Please do not attempt the level 7 weight lifting workouts unless you have achieved success with previous levels. If you are a gifted individual who can handle high intensity and high volume, you will be able to achieve even greater success with this style of training.
– 7.1 BASE 3-Way Legs/Push/Pull Max Volume Split Training Program. This program adds even more volume to the increased volume base workout program. Intensity is still going to be high, frequency stays the same, but you are going to add more volume to each workout.
– 7.2 4-Way 4X Per Week Maximum Volume Split Training Program. The overall volume of this program is exactly the same as the BASE program. You will be doing 72 sets total each week and 24 of those sets will be to complete failure. This training program allows you to be in the gym 4 times per week with 3 full days of rest.
– 7.3 5-Way 5X Per Week Maximum Volume Split Training Program. You will be doing the same amount of volume per week but you'll be splitting the muscle groups up into 5 workouts per week. 72 total sets will be done each week. 24 of those total sets will be to failure. At most, 5 sets per workout will be done to failure.
– 7.4 4-to-5 Day Increased Frequency and Max Volume A and B Training Program. This program increases the overall volume and overall frequency. If you can handle this much volume and get good results, you have very good genetics. You will be very happy with the results from this program.
– 7.5 A thru D Increased Frequency and Max Volume 4-to-5 Day Training Program. This program is very similar to the previous program (7.4) but you will be adding in another rotation of workouts for exercise variation and variation in loading.
– 7.6 6-Workout Rotation Max Volume Split Training Program. This program is very similar to the BASE program. Week 1 is exactly the same as the BASE program. With this workout program, though, you will be adding another rotation of workouts in week 2 instead of repeating week 1 as you do with the BASE program.
– 7.7 Low Intensity 3-Way Legs/Push/Pull Max Volume Training Program. This program layout is exactly the same as the BASE program. The only difference in this program and the BASE program for this style of training is the overall intensity level. With this program, overall volume stays high at 72 total sets per week and 24 total sets per workout.
– 7.8 Double Frequency 6-Day Low Intensity Max Volume Training Program. This is a very high volume workout program that should only be used for a few weeks at most. This program was actually put together to be used just prior to a vacation or other event where you would like to look your absolute best.
– 7.9 10×10 3-Way Max Volume Split Training Program. This program is comprised of high volume weight lifting workouts designed to build size. You will super set exercises within the same workout which means you will do 1 set of all exercises within the workout and then repeat. You won't do all sets of an exercise and then move onto the next exercise.
LEVEL 8 Pulsating 3-Factor Weight Lifting Workouts
Pulsating 3-Factor Weight Lifting Workouts. The level 8 weight lifting workouts increase and decrease the 3 important workout factors: (1) volume, (2) frequency, (3) intensity. These 3 factors can be manipulated to produce amazing results as you will soon see.
– 8.1 BASE Level 4 thru 7 Pulsating Volume / Intensity Training Program. Each week is a different style of training. Week 1 is low recovery training. Week 2 is high intensity style training. Week 3 is increased volume training, and Week 4 is maximum volume training.
– 8.2 1-for-1 High Intensity / High Volume Rotating Training Program. This program is going to use 1 week of high intensity and low volume workouts and then switch to a high intensity and high volume set of workouts. Volume will be greatly increased during week 2.
– 8.3 2-for-2 High Intensity / High Volume Rotating Training Program. This program layout is similar to the previous workout program 8.2 but instead of doing 1 week of the high intensity style of training and one week of the maximum volume style of training, you will be doing 2 weeks of each style alternated.
– 8.4 3-for-3 High Intensity / High Volume Rotating Training Program. This workout program layout is similar to the previous workout program 8.2 but instead of doing 1 week of the high intensity style of training and one week of the maximum volume style of training, you will be doing 3 weeks of each style alternated.
– 8.5 4 Up / 4 Down Pulsating Factor Training Program. The weight lifting workouts layout is exactly the same as the BASE program for the first 4 weeks. For this workout program, instead of repeating the entire layout in week 5, you will instead repeat week 4, week 3, week 2, and then week 1 in a reverse order.
– 8.6 3 Up / Peak 3 High Volume Rotating Training Program. This program is going to start week 1 with the low recovery training style. Week 2 will be the high intensity style of training. Week 3 will be increased volume training. Week 4 will then move up to maximum volume training. Weeks 5 and 6 will stay with maximum volume training before
dropping back to low intensity training when the entire process is repeated starting at week 7.
– 8.7 2-3-4 Up and 4-3-2 Down Pulsating Factor Training Program. This weight lifting workout program will most likely help you find your optimal workout frequency. You will increase the number of workouts each week and then decrease the number of workouts each week.
– 8.8 2-3-4 Repeat Pulsating Factor Training Program. You're going to work your way up in workout frequency each week and then drop the frequency back down. Week 1 will have 2 workouts, week 2 will have 3 workouts, week 3 will have 4 workouts, and then you will repeat.
– 8.9 Max Volume 3 / Max Strength 3 Pulsating Factor Training Program. This program combines 3 weeks of maximum volume training with 3 weeks of lower volume MAX strength training. You will be combining two totally different styles of training with this program. This usually gives great results for most weight trainers.
– 8.10 Single Straight to Rest/Pause Pulsating Factor Training Program. With this workout program, you'll be doing a very low volume program overall. You need to be very experienced for this program to work well as this program relies on you pushing yourself to your limits. This is a very high intensity program with low volume and low frequency.
LEVEL 9 Advanced Beyond Failure Weight Lifting Workouts
Advanced Beyond Failure Weight Lifting Workouts. WARNING: only advanced weight lifters should move to this style of training. You must know your body very well and understand how it responds to all the different styles of training. This style is going to take your workouts to a new level and you must have that weight lifting experience needed to achieve success here.
– 9.1 BASE Rest/Pause A/B/C 3-Way High to Low Rep Split Training Program. This is a very high intensity program only for the most advanced trainers. You should only do this style of training if you've built a great strength base with at least a few years of solid weight training experience. This means you should have gotten good results for at least a 2 year period of time.
– 9.2 Rest/Pause A/B 4-to-5 Day High Rep to Low Rep Split Training Program. This program is going to work each major muscle group once every 4 to 5 days with low volume and very high intensity. Every exercise of every workout will use rest/pause techniques. You should already be experienced with rest/pause before trying this program.
– 9.3 Rest/Pause A/B/C/D 4-to-5 Day Split Training Program. This program is going to work each major muscle group once every 9 to 10 days with low volume and very high intensity. Every exercise of every workout will use rest/pause techniques.
– 9.4 2-Week Rotation 3-Way Split Rest/Pause Training Program. This weight lifting program is exactly the same as the BASE program in week 1. Week 2 simply adds another rotation of workouts for more variation in exercises and loading.
– 9.5 6-Workout A/B/C/D/E/F Rest/Pause 2-Way Split Training Program. This program is going to work each major muscle group once every 4 to 5 days with low volume and very high intensity. There will be 6 different weight lifting workouts within this program.
– 9.6 Pre Exhaustion High Intensity / Low Frequency Split Training Program. The 4 weight lifting workouts included in this workout program will be done with 3 full days of rest between each workout. You will then repeat the process always including 3 days rest between workouts.
Additional Weight Lifting Workouts and More Information
Additional Weight Lifting Workouts and More Information. Besides the many WLC weight lifting programs you'll find here, I am also providing additional workouts and more information to help you with your weight training efforts.
– Free Workout Routine for Bowflex. If you have a Bowflex at home, here's a good workout to get you started. Free weights are always recommended over any machines, but the Bowflex can work very well for you when using this program.
– A Perfect Start to Every Weight Lifting Workout. Pulling or pushing a sled is a great way to start each heavy weight lifting workout. Why? Alertness is a key to great performance on a heavy set. Some heavy sled pulling will do this for you. Just don't wear yourself down before your actual working sets.
– How to Use the Free Bowflex Workout from WLC. Here's more information you can use for the free Bowflex workout routine from Weight Lifting Complete. Ensure you understand the workout routine before starting.
– Weight Lifting Workouts for People Who Enjoy Being in the Gym. Some people love going to the gym many days each week. I've come up with some options for those people. Just remember that your body needs time to recover from weight lifting workouts.
– A Very Complex Weight Training Program. Are you looking for a complex weight lifting program? If you're sure that's what you want, you should take a few minutes to read this article about complex programs.
– Baseball Weightlifting Workouts. I was once a talented young baseball player. I learned a lot from that time in my life. Don't make the same mistakes I made. Learn how to lift weights properly and become much stronger and powerful to improve your performance on the field.
– What to Look For in Weight Lifting Programs. You must find a good weight lifting program that meets all of the guidelines you'll read about in this article.
– Workout Routines for Women. What should be different about workout routines for women? Should there be any big differences between men and women for weight lifting? Find out in this article.
– Workout Without Weights. If you don't have any weight lifting equipment, you can start by using your body weight only. You can build a good physique using body weight exercises. If you want to take those results to a new level, though, find some good weight lifting equipment and begin increasing the resistance.
– Free Workout Routine for Beginners. If you haven't yet started lifting weights, you'll need to start with a beginner workout routine. Don't go too advanced in the beginning. Instead, focus on learning proper form and technique with lighter weights.
– 10 Minute Workout. You can actually get pretty amazing results from just 10 minutes lifting weights. You must have a good plan of progression and only use the best weight lifting exercises in existence.
– 20 Minute Workout. If you've only got 20 minutes to workout, this workout program is a very good option. Many people that have used this program have gotten great results when combined with a good diet and cardio program.
– Workout Routines for Toning Up Fast. Do you truly know what “toning” means? This usually means fat loss since the muscle you have under some of the fat layers already looks “toned.” You simply have to get rid of the body fat. Always use weight lifting to build muscle. Cardio and diet lead to fat loss and “toning.”
– Advantages to Workouts with Dumbbells. A greater range of motion is used on many dumbbell exercises when comparing to other forms of resistance like barbells. Find out the many advantages of working out with dumbbells.
– Workout Routine to Build Muscle Fast. Building muscle fast is actually pretty easy once you know how with the WLC System. I'll show you exactly how to build muscle fast here.
– The Best Weightlifting Programs. If you want to know what the best weightlifting programs look like, you need to read this article. You'll find 4 guidelines here and much more information.
– The Best Weight Lifting Workouts and Why. There are 3 things you need to have in every weight lifting program. Read this article to find out what those 3 things happen to be.
– Are Weight Lifting Routines for Women Totally Different? Weight lifting is for building muscle and strength. It doesn't matter if you're a woman or a man. Always focus on building lean muscle mass. Muscle for women leads to curves in all the right places.
– Weight Lifting Routines. The typical weight training routines you see posted all over the Internet have one thing in common. They are absolutely worthless. Find out why in this article.
– Weight Lifting Programs for Beginners. If you're a beginner to weight lifting, what are you going to look for in a weight training program? If you are just starting, there's lots you need to learn. Start here.
– Weight Lifting Plans. Planning leads to success. I'll give you all the right plans to make sure you succeed. You won't have to look anywhere else or try anything different again. You'll find hundreds of weight lifting plans that REALLY work here at WLC.
– Upper Lower Body Routine. If you want to work your upper body in one weight lifting workout and your lower body in another, here are several different workout options for you. Splitting the body into an upper and lower body workout isn't a bad option for many people.
– 5 Ways to Workout at Home. If you really want to start lifting weights, you can start now at home. It doesn't take much to get started soon.
– Single Weight Training Routines. Have you ever looked up a weight training routine for one day in the gym and? What did you do next? You always need a plan for several months at a time. Without one, you'll have issues making progress.
– Teen Workouts. Should teenagers be lifting weights and exercising? I worked on a farm from a young age and was constantly digging holes, lifting feed bags, moving things around, running animals into lots, and more. Why not workout? God made us to move and to work even at a young age.
– Strength Training Programs. If you want to increase your strength rapidly, you need a program designed for strength. Remember, muscle size is directly related to strength and strength is directly related to muscle size.
– The Effectiveness of Split Routines. Are split routines effective? It depends on what type of split routine you are using, your recovery levels, your diet plan, your genetics, and much more.
– Push Up Workout. If you're looking to get much better at doing push ups, then this is a workout program you'll want to do. This is guaranteed to increase the number of push-ups you can do.
– Printable Workout Routines. You'll find a free printable workout routine that you can take with you to the gym. This is a program that lasts for more than just one workout. There's also a very good plan of progression with this program.
– Number of Weight Lifting Exercises Per Workout. How many weight lifting exercises should be included in a workout? This all depends on the goals and priorities of the program.
– Kettlebell Workouts. A kettlebell is similar to a dumbbell but also very different because the stress placed on the muscles is much different between a kettlebell and a dumbbell. Different forms of resistance are highly recommended here at WLC.
– Full Body Workout Routines. Full body workouts are so much better than any split routine for beginners to intermediates. Find out why this is a fact in this article. Get super-fast results!
– Full Body Workout Plan. How does 300% more opportunities to build muscle sound to you versus a split routine workout plan? I think I'll go for the full body plan myself!
– Free Weight Lifting Programs. Can free weight lifting programs be any good? Actually, in my opinion, they are better! Why pay for a weight lifting program when you've got all these free ones that are MUCH BETTER here at Weight Lifting Complete?
– Dumbell Workout. Here's a dumbell workout program that uses a very minimal amount of weight lifting equipment. Start using this today if you're ready to get started.
– Bodybuilding Routines. Routines for bodybuilders focus on building a symmetrical body. Every single person has strengths and weaknesses in their physique. The focus of bodybuilding is to form perfect ratios. Or, that's what it should be. New bodybuilding is more about getting as much muscle size as possible.
– Weightlifting for Baseball Players. Here's what you need to know about weight training if you really have a shot at becoming a professional baseball player one day.
– Weightlifting for Teenagers. Someone didn't like this page that I wrote because they thought it was too much for a teenager. But I'm writing this to parents and not teenagers.
– Bench Press Program. Increasing bench press strength is a goal of so many throughout the world. Here's a program that is GUARANTEED to help you increase strength levels GREATLY on the bench press.
– How to Avoid Weightlifting Injury. If you're going to be lifting weights and you want consistent results, you must avoid any injuries. You must learn how to be safe at all times.
– Weight Lifting for Beginners. You'll find out the best weight lifting workout option for beginners along with many other things you need to know before you start training with weights.
– Free Weightlifting Programs. Many facts about free weight lifting programs that you should know. Should you actually use a free program, or should you find one of these paid programs and start using one of those? Find out here.
Warming Up Properly for Your Weight Lifting Workouts
Proper Warm-Ups for Your Weight Lifting Workouts. A proper warm-up will help you prevent injury and, believe it or not, help you lift even heavier weights in the gym. Heavier weights lead to better results. Make sure you get the warm-ups right!
– Pre-Workout Warm-Up for Increased Performance. Before you start doing any weight lifting exercises in your workout, you must complete a pre-workout warm-up. Here's exactly what you need to do.
– Specific Exercise Warm-Ups. After your pre-workout warm-up, you need to make sure your body is ready to lift the heaviest weight of your top working set for each exercise. This may require a specific exercise warm-up sequence depending on certain factors.
– Pre-Workout Warm-Up Exercises. Warming up before you begin a weight lifting workout is an absolute must. You need to get your body ready to work hard. Warming up the all joints properly is a requirement if you want to stay healthy and mobile throughout life.
– The Best Warm Up Exercise. Here's what a warm-up for a weight lifting workout should look like. Make sure you understand this completely before starting any weight lifting program.
The WLC System Manual and All Starter Programs
The WLC System Manual and All Starter Programs. This is where you can find all the downloads that go with the WLC System. You'll find 2 starter programs for men and 2 starter programs for women. Weight lifting workouts are included with each program.
– The WLC System Manual. This is THE MOST powerful muscle building and fat loss program on the planet. Learn everything you need to know so that you're ALWAYS moving towards your goals. You will never take a step backwards if you follow the WLC System.
– BIG Time Muscle and Strength Building Program for Men. You will find the full BIG Time Program for Men at this link. You should start with this program unless you have high levels of body fat. If so, go with Slice and Dice the Fat Burning Program for Men.
– Slice and Dice the Fat Burning Program for Men. If you need to lose body fat quickly so you can focus on building more muscle size, this is a program you need to use first. You get details on what to do each and every day of the program.
– Curvaceous Curve Building Program for Women. If you want to build some sexy curves onto your physique, then look no further. Start right now with this program today.
– Fabulous Fat Loss Program for Women. Women who want to focus on building a toned and sexy body should look here. You'll get a very detailed and step-by-step program that tells you exactly what to do each day.
– The WLC Workouts Manual. The WLC Weight Lifting Workouts Manual includes all of the workouts you'll find on this page in an easy to read, search, and find eBook format.
– Access to Our Free Weight Training Program. You have access to all programs here at Weight Lifting Complete. Simply download any program you want and get started today.