You will be doing ONE workout for the entire cycle. You will be doing some of the best exercises for each major muscle group and work on getting extremely strong and good at doing these exercises.
The workouts will change with respect to weight lifted, sets, reps, and rest between workouts.
But the exercises will remain constant. This gives you many more chances to increase the weight with each exercise and that's the goal of this program.
Here are the exercises you will be doing each workout in this order:
# Exercise
1 Barbell Squats
2 Bench Press
3 Romanian Deadlift
4 Pull Ups
5 Standing Calf Raise
6 Pendlay Rows
7 Overhead Press
8 Alternate Dumbbell Curls
9 Dips
10 Pinwheel Curls
You need to know how to do the exercises above. I’ve made a page on the website with videos on how to do each of the exercises above: Exercise Videos for this Program.
Pull Ups are to be done with your palms facing away from you. A grip about shoulder width apart is the correct grip width. You should not use a very wide grip as you see many people doing in the gym.
The table below shows you how many sets and reps to do of each exercise. You are also given the amount of time to rest in between sets and exercises. You should wear a watch with a second hand so you stay on schedule throughout the workout.
Please make sure you read through this table and all of the guidelines for the workout so you completely understand how this workout program is designed.
Please read through this entire section on weight lifting. Take your time and please ask if you have any questions.
Week 1 Workout 1
1 set, 12 to 15 reps, 120 seconds rest
Week 1 Workout 2
1 set, 12 to 15 reps, 120 seconds rest
Week 1 Workout 3
1 set, 12 to 15 reps, 120 seconds rest
Week 2 Workout 1
2 sets, 12 to 15 reps, 90 seconds rest
Week 2 Workout 2
2 sets, 12 to 15 reps, 90 seconds rest
Week 2 Workout 3
2 sets, 12 to 15 reps, 90 seconds rest
Week 3 Workout 1
2 sets, 8 to 12 reps, 90 seconds rest
Week 3 Workout 2
2 sets, 8 to 12 reps, 90 seconds rest
Week 3 Workout 3
2 sets, 8 to 12 reps, 90 seconds rest
Week 4 Workout 1
2 sets, 8 to 12 reps, 90 seconds rest
Week 4 Workout 2
2 sets, 8 to 12 reps, 90 seconds rest
Week 4 Workout 3
2 sets, 8 to 12 reps, 90 seconds rest
Week 5 Workout 1
2 sets, 6 to 8 reps, 90 seconds rest
Week 5 Workout 2
2 sets, 6 to 8 reps, 90 seconds rest
Week 5 Workout 3
2 sets, 6 to 8 reps, 90 seconds rest
Week 6 Workout 1
3 sets, 6 to 8 reps, 90 seconds rest
Week 6 Workout 2
3 sets, 6 to 8 reps, 90 seconds rest
Week 6 Workout 3
3 sets, 6 to 8 reps, 90 seconds rest
Week 7 Workout 1
3 sets, 4 to 6 reps, 120 seconds rest
Week 7 Workout 2
3 sets, 4 to 6 reps, 120 seconds rest
Week 7 Workout 3
3 sets, 4 to 6 reps, 120 seconds rest
Week 8 Workout 1
2 sets, 4 to 6 reps, 150 seconds rest
Week 8 Workout 2
2 sets, 4 to 6 reps, 150 seconds rest
Week 8 Workout 3
2 sets, 4 to 6 reps, 150 seconds rest
Guidelines and Notes
– Each workout should take one hour or less. The 3 set workouts will be the longest workouts but you should be able to finish in about an hour as long as you don’t have to wait to use
equipment. That's another reason I recommend a home gym.
– 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.
– 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.
– 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.
