Printable workout routines are plastered all over the Internet…
Do you have any idea what's wrong with most of them and why most people just waste their time with those USELESS routines?
What I find when I do a search is simply ridiculous — and I mean ridiculous.
Every single routine I found was some useless split routine with a list of exercises, number of sets, and number of reps.
That's it.
And that's why each and every one of them are useless.
Split Routines Provide You With Slower Results
First… once per week split routines are pretty much a waste of time. You can get results but they are so slow. Why get SLOW results when you can get very fast results with full body workout routines?
Second… printable workout routines should include a plan of progression. Let me explain:
Increasing the amount of weight you lift is the most important factor in building muscle and making progress in the gym. That's the point of a weight lifting workout: to lift heavier weight and to get better in the gym.
That's how you get better… you lift heavier and heavier weights.
Yet, not one of the routines I EVER find has had a GOOD plan of progression. You always get “just increase the weight when you reach X number of reps.” I'm sorry but that is total trash.
Instead you should have an intelligent plan of progression. You should NEVER lift the same amount of weight for more than 3 consecutive workouts. If you do, you're wasting time. Your body doesn't respond to you lifting the same amount of weight over and over again.
This Is One Of The Best Workout Routines You Can Start With… a 5×5 Program That REALLY Works
Here's the weightlifting schedule for the workout routine we recommend you start out with… this is a full body program that works wonders and gives you a chance to learn how to do the BEST exercises.
You'll see why these exercises are the best when you see the results.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
Alternate Workout A and Workout B every workout: A, B, A, B, A, B and so on. You can find the actual workouts in the table below.
| Workout A | Workout B | ||||||||
| # | Exercise | Sets | Reps | Rest | # | Exercise | Sets | Reps | Rest |
| 1 | Squats | 5 | 5 | 120 | 1 | Squats | 5 | 5 | 120 |
| 2 | Bench Press | 5 | 5 | 120 | 2 | Overhead Press | 5 | 5 | 120 |
| 3 | Pendlay Rows | 5 | 5 | 120 | 3 | Deadlifts | 3 | 5 | 120 |
| 4 | Dips | 3 | Fail | 120 | 4 | Chin Ups | 3 | Fail | 120 |
The rest column in the table above is in seconds. So, when you see 120, you know to rest 120 seconds or 2 minutes between sets.
Here's The Printable Workout Routines For The Program Above…
You can download the printable workout logs for the weight lifting program above at this link:
Free Printable Workout Routines Download
Free Printable Workout Routines Download
Simply download the file above by right clicking on the link and selecting “save link as” or “save target as” and then select a location on your computer. We recommend creating a new folder named “Weight Lifting Complete” or something similar.
Now… before you leave YOU MUST know how to increase the weight from workout to workout. Without this information, the printable workout routines are totally useless.
You also need to know a lot more about proper diet and nutrition, rest and recovery from the workouts, how to measure your results, and several other pieces of information.
All of this is included in the WLC System!
Leave a Reply