1.3 Rotated 3×5 Full Body Strength Specific Training Program

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The 1.3 Rotated 3×5 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.

1.3 Rotated 3×5 Full Body Workout Download

WLC Level 1.3 Weight Lifting Workout Program WLC Level 1.3 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! I have used this particular program often over the years and it always gives great results. It's short, sweet, and produces results. Plus, you get the easier day in the middle of the week that helps you recover faster from the other weight training workouts in this program.

Give this one a shot. It might not feel like very much volume, but you will enjoy this weight lifting workout program. It will produce results.

Workout Details

There are 6 different weight lifting workouts in this weightlifting 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.

Workout A

1. Squat 3×5
2. Bench Press 3×5
3. Chin Up 3×5

Workout B

1. Squat 2×5
2. Overhead Press 3×5
3. Rows 3×5

Workout C

1. Squat 3×5
2. Bench Press 3×5
3. Pull Up 3×5

Workout D

1. Squat 3×5
2. Overhead Press 3×5
3. Chin Up 3×5

Workout E

1. Squat 2×5
2. Bench Press 3×5
3. Deadlift 1×5

Workout F

1. Squat 3×5
2. Overhead Press 3×5
3. Pull Up 3×5

Workout Schedule

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.

Volume is kept very low in this workout program and an extra active recovery workout is included in the middle of each week with squats using 20% less weight than the previous workout. The other exercises will continue to use higher intensity during that middle workout, but taking it easy on squats allows you to recover faster from the other workouts.

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

Week 2 Workout Schedule

Week 2, Day 1 = Workout D
Week 2, Day 2 = Off
Week 2, Day 3 = Workout E
Week 2, Day 4 = Off
Week 2, Day 5 = Workout F
Week 2, Day 6 = Off
Week 2, Day 7 = Off

Repeat Schedule

Explanation of Workout Program

You can see that the squat movement is done every workout. During the middle workout of each week, the weight will be decreased by 20% to give your body and mind a chance to recover. Rows and deadlifts are alternated on a weekly basis. Notice that the bench press and the overhead press are alternated every other workout. Chin ups are done once per week during the first workout of the week while pull ups are done once per week during the last workout of the week. Each exercise will use a constant amount of weight for all sets.

Starting Weights

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

Only increase the weight when you have done all sets with good form at a given weight. Squat weight will be increased by 2.5% once per week during Workout C and Workout F. For the Squat, Workout B and Workout E will use 20% less weight than the previous Workout A and Workout D, respectively. Workout D for the Squat will use same weight as previous Workout C. Workout A will use previous Squat weight from Workout F. Bench and Press will be increased by 2.5% every other time the exercise is done. Chin Ups and Pull Ups will increase by 2.5% each time they are done, if possible. Rows and Deadlifts are alternated each week and will increase by 5% each time the exercise is done.

Stalling and What to Do

If you haven't increased the weight on a given exercise for 3 consecutive chances, you are stalling on that exercise. Decrease the weight by 10% on that exercise, and continue increasing from there once again. You may end up stalling on the overhead press sooner than other exercises. To prevent this, you might decrease weight increases from 2.5% to 2% or less. Use fractional plates as needed to prevent stalling. Simply monitor your progress each workout and make smaller jumps in weight as the exercise gets harder. Any weight increase is progress even if it's a small increase.

When to Stop This Program

Stop this program once squats or deadlifts stall for the second time. As long as you are making progress on squats and deadlifts, you must continue the program. Make this program last as long as possible. This means you are getting stronger and stronger the longer you can last with this program. Reset the other exercises as many times as needed and use fractional plates to prevent stalling for as long as possible.

Intensity Level

This program is very low volume. Intensity will stay rather low up until you begin to reach new levels of strength. Intensity will increase as the program continues and the weight gets heavier. You will most likely be going to failure on several sets by the end of the program.

Other Details

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.

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 sizes 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. I highly recommend a hip belt from Ironmind but there are much cheaper alternatives that will work: weight belt.