The 4.1 BASE 3-Way 8-Set Low Recovery Split Training Program is available here on this page and discussed in detail.
You will find a download of this workout program also on this page so you can print and take with you to the gym.
The PDF download includes the details for the each of the weight lifting workouts, the workout schedule, details on how to execute the workout program, a printable workout log, and a weight increase percentage table.
This is an intelligently designed weight lifting workout program available here at WLC 100% free. Everything you need to execute this weight lifting program flawlessly is included here on this page.
1. Overview of this Weight Lifting Workout Program
This weight lifting workout program is low volume. You'll only be doing 8 sets total each workout, but you'll be doing the best exercises for each muscle group.
You also will not be going to failure at all with this program.
When the rep speed slows down, you'll end each set. The low volume and the low intensity allows you to recover from each workout. The level 4 workouts require a low level of recovery and the low intensity and low volume is why this level is here.
Many people have trouble recovering properly from weight lifting workouts and some people call themselves hardgainers. The level 4 workouts are for people who have trouble recovering from workouts.
This level might also be very helpful for athletes who are in season. This allows athletes to continue lifting weights during the season without adding too much additional stress to their bodies.
You can make very good progress with this weight lifting program because you know you'll be recovering from each workout. Your strength should increase and your lean muscle mass should increase when you are recovering properly from each workout. Focus on getting stronger each workout, and you'll do great.
The purpose of this BASE level 4 weight lifting program is to show you what the level 4 workout programs are going to be like.
You will find some of these workouts very refreshing if you've always killed yourself in the gym by going all out with the highest intensity possible. Sometimes it's best to back off all the volume and intensity.
For those with lower recovery levels that have never made progress with all the high intensity and high volume programs, this level workout will show you what you've been missing in terms of strength gains and muscle gains.
You'll be able to see if you haven't been recovering properly with all of the other ridiculous workout programs out there on other websites and in magazines. Many of those programs are for drug users and bodybuilders that are genetically blessed. Many of those programs will never work for people with average genetics.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 4 workout program as highlighted below:
Level 1: Full Body Strength Specific Training Program
Level 2: Full Body Size Specific Training Program
Level 3: Strength Specific Split Training Program
Level 4: Low Recovery Split Training Program
Level 5: High Intensity Split Training Program
Level 6: Increased Volume Split Training Program
Level 7: Maximum Volume Split Training Program
Level 8: Pulsating 3 Factor Training Program
Level 9: Advanced Beyond Failure Training Programs
The level 4 weight lifting workouts are designed to help ANYONE make progress due to its low volume and lower intensity levels. Anyone will be able to recover from these workouts and recovery is the key to making progress. If you can't recover from higher volume and higher intensity workouts, you need to try the level 4 workouts.
Style = Low Recovery Split Training
Volume = Low
Frequency = Low
Intensity = Low
Strength Gains = Medium
Muscle Gains = Medium
Exercise Variance = Medium
2. Weight Lifting Workout Details
Below you will find all the details of this workout program including weight lifting schedule, exercises, sets, reps, and all the details you'll need to execute this workout program.
There are 3 different weight lifting workouts for this program. Workout A is going to work your lower body muscle groups: quadriceps, hamstrings, and calves. Workout B will hit your chest, shoulders, and triceps. Workout C will work your back, biceps, and forearms.
1. Squat 2×6-12
2. Lunges 2×6-12
3. Stiff Legged Deadlift 2×6-12
4. Leg Press Calf Raise 2×6-12
1. Flat Bench Press 2×6-12
2. Incline Bench Press 2×6-12
3. Overhead Press 2×6-12
4. Parallel Dips 2×6-12
1. Trap Bar Deadlift 2×6-12
2. 1-Arm Dumbbell Rows 2×6-12
3. Close Grip Pull-Ups 2×6-12
3. Pinwheel Curls 2×6-12
As you can see, your entire body is being worked on a weekly basis so this is a decrease in frequency from the level 1 and level 2 workout levels. This means frequency is low for this program.
You'll also only be doing 4 exercises at 2 sets each. This means volume is low for each workout with only 8 sets overall. This allows you to focus in on each and every rep of each workout. Concentrate on getting stronger and don't worry about fatigue during your workout. You should be able to do each set with full concentration.
You will also stay away from failure on ANY set of this program. This makes this program lower intensity as well.
When you combine low frequency, low volume, and low intensity this means ANYONE will be able to recover from these weight lifting workouts making this a great option for many people with low recovery levels.
If you're in a high stress situation due to other activities, stress at work, or other situations this workout program can be a great option. If you are not in this situation and have good recovery levels, other workout levels will give you better results.
2.2 Weight Lifting Schedule
The weight lifting schedule will be 3 days per week with 4 days of rest from heavy weight lifting. Each workout has 48 hours of full rest between workouts but 1 week of full rest between each workout type (workout A, B, and C). So you'll be working your legs only once per week, chest once per week, back once per week, arms once per week, etc.
Week 1 Weight Lifting Schedule
Week 1, Day 1 = Workout A
Week 1, Day 2 = Off
Week 1, Day 3 = Workout B
Week 1, Day 4 = Off
Week 1, Day 5 = Workout C
Week 1, Day 6 = Off
Week 1, Day 7 = Off
Repeat the above Weight Lifting Schedule
In week 2, you will repeat the week 1 weight lifting schedule except you should be using heavier weights according to the plan of progression given below. You will continue to repeat the same number of weight lifting workouts each week as shown in the workout schedule above. Notice the complete day of rest between each workout and 2 full days of rest after workout C each week.
2.3 Explanation of 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.
If you are at a time in your life when you just can't get enough sleep or your stress levels are high for some reason (job, family, new baby, etc), you can use this program.
It's short, sweet, and will allow you to make progress through the tough times. It also works great for people with low levels of recovery (hard gainers, really skinny people who can't gain weight, etc).
2.4 Starting Amount of Weight
Use the first week to find the correct starting weights for each exercise.
To do so, start with light weights for the first workouts and increase each set until rep speed begins to slow down during end of rep range. Continue increasing the weight on each exercise during the first workouts to find the correct weight.
Rep speed should begin to slow down on 10th to 12th rep. This will be your starting weight for each exercise.
2.5 Plan of Progression
Increase weight by 2.5% once you reach the top end of a rep range on any set of that exercise.
For example, if you get 11 or 12 reps on an exercise for one of the sets, increase the weight by 2.5% for the next workout.
If you exceed the rep range, definitely increase the weight for the next workout. It's fine to exceed the rep range. That's actually a good sign that you are making great progress.
2.6 Stalling and What to Do
If you begin stalling on any one exercise, simply decrease the weight by 10% and begin increasing again by 5% each workout. It will take you 3 weeks to get back to where you were, but you will pass your previous weights in the fourth workout after the reset.
2.7 When To Stop This Program
Once you begin stalling on most exercises, it's time to stop the program.
If you haven't made any progress in weight or reps in 3 consecutive workouts, you can consider this stalling.
Once most exercises begin stalling, terminate the program.
You can reset certain exercises as many times as needed by decreasing weight by 5 to 10% and continue increasing from there. Once you are starting to feel run down and lack motivation, it's time for a break from weight lifting (10 full days).
2.8 Intensity Level
Intensity level for this program is low and should stay low throughout this program.
You must stop each set a rep or two short of failure. Don't go to failure on any sets.
Keep the weight constant for both sets of a given exercise during a single workout. Only increase weight on an exercise for the next workout (excluding the first workout when you are finding starting weights).
2.9 Learning the Weight Lifting Exercises
In order to learn proper form and technique for these exercises, you can watch the videos on the Weight Lifting Complete website: 7 Core Weight Lifting Exercises.
Within those videos, you will see a man by the name of Mark Rippetoe coaching others. He has written a book and made a DVD that you really should have if you want to learn how to do the exercises properly.
Here is a link to his book named “Starting Strength” and his “Starting Strength DVD.” The book along with the DVD are great for learning how to do the exercises properly on your own. I highly, highly recommend them.
2.10 Weight Lifting Equipment
In order to do this weight lifting program as laid out for you, you'll need the following pieces of equipment: (1) Power Rack, (2) Olympic Barbell Sets, (3) Extra Weight Plates, (4) Adjustable Bench, (5) Chin Up/Dip Station, (6) Fractional Plates, and (7) Adjustable Dumbbells.
If you're short on weight lifting equipment, see the list of alternative exercises below. Or if you can't do a certain exercise for a specific reason, you'll find all the alternatives that are recommended here at WLC.
You'll need a trap bar to perform Trap Bar Deadlifts. A trap bar is very important for the WLC workouts as I constantly use the trap bar deadlift as it's one of the best overall weight lifting exercises.
A leg press machine is required for the leg press calf raise BUT you can substitute standing calf raises, squat raises, or other good calf exercises if you don't have a leg press machine available. Don't buy a leg press machine if you don't already have one. They aren't worth much.
2.11 Exercise Alternatives
If you need different exercises for any reason, please see the following list of alternatives at each link: (1) Squats, (2) Deadlifts, (3) Bench Press, (4) Rows, (5) Overhead Press, (6) Chin Ups, and (7) Dips. There are a huge number of great exercises you can substitute at those links.
2.12 Help With Chin Ups and Dips
If you can't yet do chin ups and dips with your body weight, don't worry. You will be there soon.
You can take a resistance band or two and wrap them around your leg for extra help while doing the exercises. The resistance bands will take away some of your body weight and make yourself lighter.
This is MUCH better than using an assisted machine. Here's a link to resistance bands that you can use for chin ups and dips: resistance bands.
2.13 Adding Weight to Chin Ups and Dips
Eventually, if not now, you will need a way to add weight around your waist for chin ups and dips. No matter where you are at right now, it's going to happen sometime in the near future.
Men and women of all shapes, sizes, and ages will not only be able to do chin ups and dips but will also be adding extra weight around their waists to make the exercises even more difficult.
2.14 WLC System Starter Programs
All of these workouts were designed to be used with the WLC System. If you don't yet have a copy of this manual, you can get one for free right here: Get Your Copy of the WLC System.
In order to learn how the WLC System works, I have starter programs that tell you what to do step by step with weight lifting programs. You should start with those programs rather than starting with this workout.
Once you have completed a starter program, all of these workouts are here for you so you can continue your amazing progress while using the WLC System.
2.15 Warming Up
You need to warm-up properly for this workout. All details for warming up properly are within the WLC System Manual so make sure you've went over EVERYTHING in the WLC System Manual before starting any weight lifting workouts here at WLC. Warming up is a vital part of your weight lifting workout. You will be able to make faster progress by lifting heavier weights.
2.16 Weight Lifting Gloves
Your hands (especially your fingertips) are very sensitive. When the weight gets heavy, you can injure yourself in other areas of your body just from the pressure on your hands and fingertips. I had a huge number of issues before I realized this. There was one point in time where I couldn't carry grocery bags inside because my arms hurt so bad.
I switched to a pair of grips that I cannot recommend more highly. I am 100% serious here. They fixed my problems AND helped my strength SKYROCKET. I'm not talking by small amounts either. When you treat your hands and fingers right, you will reap the benefits.
You need to get a pair of NEW GRIPS for your weight lifting workouts.
I could spend a few pages explaining why you need them, but let's just say they will help you improve strength on any exercises where you have to grip the weight. They did wonders for me many years ago and still work great today.
My first pair lasted many years!
You don't even hardly feel the weights in your hands. For example, I just used 130 pound dumbbells for an exercise the other day and didn't stress my hands at all. You will see how great they feel, and how totally different they are from the typical weight lifting glove. I look forward to using them every workout.
2.17 Weight Lifting Shoes
Besides protecting your hands and fingers, you need to also wear the right shoes for your feet.
You need a firm and stable base and there's nothing better than finger shoes to provide you with that stable base. You don't want thick padding between your feet and the ground.
You need your feet and toes to be strong and nothing is better than finger shoes when it comes to that. I highly recommend finger shoes for your weight lifting workouts.
3. WLC Level 4.1 BASE 3-Way 8-Set Low Recovery Split Workout Download
I have a free workout download that you can save to your computer and print out to take with you to the gym. I have even included a printable workout log in this download so you can keep track of your workouts.
All details you need to execute this workout program is included in this download plus some extras.
If You Need Help With This Weight Lifting Workout…
If you need any help with this workout program or have any questions, please leave your questions or comments in the comments section below. I will answer any questions you have there since your questions will help others too.
Good luck with this level 4 weight lifting workout program! Remember that the level 4 workouts serve a special purpose because they don't require near the amount of resources from your body to recover properly. This comes in very handy in many life situations.
Please remember that I have full step-by-step programs that teach you how to utilize the WLC System first. All of the different weight lifting workout levels are here for you AFTER you have completed one of the step-by-step programs:
- BIG Time Muscle & Strength for Men
- Slice and Dice the Fat for Men
- Curvaceous Curve Building for Women
- Fabulous Fat Loss for Women
Please make sure you know all the secrets behind the WLC System by using one of the step-by-step programs above before starting any of the weight lifting workouts you find here. If you know how to use the WLC System, your results will be spectacular!
You'll also want to sign up for a free membership to Weight Lifting Complete so you get additional tips, tricks, secrets, and more materials that will help you throughout your journey.
The best weight lifting workouts are here at WLC, but they are still only a piece of the overall puzzle you'll need to solve. I've given you everything you need to solve this puzzle. I'm here to help too if you need anything.