Workout A
1. Squats 3×5
3 sets
5 reps each set
120 seconds rest between sets
2. Bench Press 3×5
3 sets
5 reps each set
120 seconds rest between sets
3. Pendlay Rows 3×5
3 sets
5 reps each set
120 seconds rest between sets
4. Dips 3×8
3 sets
8 reps each set
120 seconds rest between sets
Workout B
1. Squats 3×5
3 sets
5 reps each set
120 seconds rest between sets
2. Overhead Press 3×5
3 sets
5 reps each set
120 seconds rest between sets
3. Trap Bar Deadlifts 3×5
3 sets
5 reps each set
120 seconds rest between sets
4. Chin Ups 3×8
3 sets
8 reps each set
120 seconds rest between sets
Guidelines and Notes
– Every set of each exercise must be completed before moving onto the next exercise. I want you to focus in on doing that exercise perfectly before moving to the next.
– Do all 3 sets of the first exercise with 120 seconds rest between each set. Then move onto the next exercise and perform all 3 sets of that exercise with 120 seconds rest between each set before moving onto the next exercise.
– If you need more rest than 120 seconds to regain your strength, then take an extra minute or so. Do not rest for huge periods of time between sets. For example, don't take a phone call that isn't important and talk for 20 minutes and then go back to working out. Boooo. Not good.
– Chin Ups are done with your palms facing your body. This hits your biceps really hard so do not add ANY additional exercises to this program for your biceps.
– Pre-workout warm up must be done before starting each workout. Specific exercise warm-ups should be done as needed. Make sure you understand how to warm up correctly for all of your weight lifting workouts. Read the WLC System Manual on warming up. You should read the WLC System completely before using ANY programs.
– Each workout should take one hour or less including pre-workout warm-ups and all specific exercise warm-ups. Take your time warming up and making sure you’re ready to go before lifting heavy weights. In the beginning of the program, you will use light weights and increase the weight as you continue. Warm-ups become even more important as the weight gets heavier.
– Use resistance bands to aid you in dips and chin ups if needed. I do not recommend assisted machines. Resistance bands are the best option. Make sure you get different resistances so you can decrease the help as you get stronger.
