The 1.2 Ramped 5×5 Full Body Strength Specific 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.
1.2 Ramped 5×5 Full Body Workout DownloadWLC Level 1.2 Weight Lifting Workout ProgramWLC Level 1.2 Weight Lifting Workout Program
Simply right click on the link above to download this particular workout program from the WLC Workouts Manual. All details you need to execute this workout program is included in this download as well as on the page as shown below.
If you need any help with this workout program or have any questions, please visit the forums and ask your questions there. I check the forums daily and answer questions there first as they are top priority.
Good luck with this workout program! If you're looking to take your strength to the next level, this is a great workout program for doing so. You will get much stronger with this workout program.
There are 3 different weight lifting workouts in this program that you will rotate throughout the schedule. This program only includes the best overall weight lifting exercises and does not need any other exercises added. Just stick with these, and you'll see why you don't need any other exercises for this workout program.
A big mistake many people make is they add exercises like crunches for the abs, calf raises, curls, triceps exercises, and end up doing way too much. There's no need for adding any extra exercises. These BIG compound weight lifting exercises with heavy weight will take care of everything for you. Trust me on this.
1. Squat 5×5
2. Bench Press 5×5
3. Row 5×5
4. Dip 3×8
1. Squat 4×5
2. Overhead Press 4×5
3. Deadlift 4×5
4. Pull Thru 3×8
1. Squat 4×5, 1×3, 1×8
2. Bench Press 4×5, 1×3, 1×8
3. Row 4×5, 1×3, 1×8
4. Chin Up 3×8
The workout schedule will be 3 days per week with 4 days of rest. Each workout has at least 1 day of full rest between workouts. This is the optimal weight lifting schedule for building muscle that allows proper rest and recovery between workouts.
Don't do these workouts more frequent than listed. Take your rest days. If you need another rest day here and there, please take that as well. Rest is a huge requirement for success on this workout program. Don't push too hard.
Week 1 Workout 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
Explanation of Workout Program
This a more advanced 5 rep strength training program that increases the weight on a weekly basis. The previous program increases the weight more often and is more for beginners. If you are a beginner, please do not start with this program. Ensure that you’ve used the previous program and made good progress for several months before trying this program. All working sets are ramped up to a single heavy set. Between ramps, weight is increased by 10%.
You should start with 10% less than your previous rep maxes on each exercise. This means you will not reach new personal records until the end of Week 4. So take your current rep maxes on each exercise and reduce them by 10%. That will be your starting weight for each exercise. Each exercise will be increased by 2.5% each week as possible.
Plan of Progression
Workout A (except for first workout) will use the heaviest weight from previous Workout C for the heaviest set of 5 reps. Workout B (Squat) will repeat the first 3 sets from Workout A and the fourth set will be a repeat of the third set. Workout B (Press, Deadlift) will increase by 2.5% over previous Workout B weights. Workout C (Squat, Bench, Row) will repeat first 4 sets from Workout A, the single set of 3 will increase weight by 2.5% over heaviest weight from Workout A. The final set of 8 reps for Workout C will use the same weight as the third set. (Dip, Pull Thru, Chin Up) Increase by 2.5% each time these exercises are performed.
Stalling and What to Do
You are officially stalling on an exercise if you haven't been able to increase the weight in 3 consecutive weeks. Once this happens on any exercise, reset that exercise only by decreasing the weight by 10%. Continue increasing the weight by 2.5% each week on that exercise. It will take 4 weeks to get back to where you were but you should be able to surpass your previous weights.
When to Stop This Program
When squats or deadlifts stall for the second time, it's time to stop this program. This gives you one chance to reset squats and deadlifts. The second stall will lead to termination of this program. Reset the other exercises as many times as needed. As long as you are making progress on squats and deadlifts, you will continue this program.
You may have to get close to failure on the heaviest set of each workout after week 4. It’s only a few sets per workout, though so you shouldn’t have any trouble recovering from these workouts.
All exercises will be ramped up to a single heaviest set. For example, during workout A you will set your heaviest weight for the fifth and final set of squats. Once you have that heaviest weight set, you will decrease each set by 10%. If you're heaviest weight is 200 pounds, your 5 working sets will use 200, 180, 160, 140, and 120 pounds. So you would start your first working set at 120 pounds after warm ups. You would do 120, 140, 160, 180, and a final heaviest set of 200. All exercises (including Dip, Pull Thru, Chin Up) are ramped up to a final set with the most resistance.