The 1.1 BASE 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.
This is an intelligently designed weight lifting workout program available here at WLC 100% free. Everything you need to execute this weight lifting program flawlessly is included here on this page.
1. Overview of this Weight Lifting Workout Program
This workout program is one of the best for building a strength base quickly. Building a strength base is important as higher levels of strength makes building muscle much easier and much faster. Beginners especially need to start with this weight lifting workout style to ensure a strength base is built as quickly as possible.
Everyone new to WLC should start here even if you've done a similar workout program in the past. The purpose of this workout is to begin building a much improved strength base for your body.
In order to create a lean and muscular body, you must start with building a strength base or you will max out on the lean muscle you will build rather quickly and you'll be working hard for little to no results in the near future.
The lower overall number of weight lifting exercises in this weight lifting workout also helps you to get plenty of practice with each exercise so your weight lifting technique improves quickly. Practice makes perfect.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 1 workout program as highlighted below:
Level 1: Full Body Strength Specific Training Program
Level 2: Full Body Size Specific Training Program
Level 3: Strength Specific Split Training Program
Level 4: Low Recovery Split Training Program
Level 5: High Intensity Split Training Program
Level 6: Increased Volume Split Training Program
Level 7: Maximum Volume Split Training Program
Level 8: Pulsating 3 Factor Training Program
Level 9: Advanced Beyond Failure Training Programs
The level 1 programs are designed to build a strength base for you as quickly as possible while giving you plenty of practice time with each exercise. Once you have built a great strength base, you should move to the next levels. Until then, stick with the level 1 workouts.
Style = Full Body Strength Specific
Volume = Low
Frequency = Medium
Intensity = Medium
Strength Gains = High
Muscle Gains = Low
Exercise Variance = Low
2. Weight Lifting Workout Details
Below you will find all the details of this workout program including weight lifting schedule, exercises, sets, reps, and all the details you'll need to execute this workout program.
There are 2 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.
Do not add exercises or move exercises around. You can use any of the approved exercise variations for each type of movement but stick with the overall layout as shown below.
1. Squat 3 sets x 5 reps
2. Bench Press 3 sets x 5 reps
3. Row 3 sets x 5 reps
4. Dip 1 set x Failure
1. Squat 3 sets x 5 reps
2. Overhead Press 3 sets x 5 reps
3. Deadlift 1 set x 5 reps
4. Chin Up Palms Facing 1 set x Fail
You'll be doing 10 total sets at most each and every workout making this a low volume workout program. This means ANYONE should be able to recover properly from this workout program if you are following the WLC System guidelines.
When you recovery properly, you will build strength from each weight lifting workout.
2.2 Weight Lifting Schedule
The weight lifting schedule will be 3 days per week with 4 days of rest from heavy weight lifting. Each workout has 48 hours of full rest between workouts. This is a great weight lifting schedule for building strength that allows proper rest and recovery between workouts.
Week 1 Weight Lifting 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 A
Week 1, Day 6 = Off
Week 1, Day 7 = Off
Week 2 Weight Lifting Schedule
Week 2, Day 1 = Workout B
Week 2, Day 2 = Off
Week 2, Day 3 = Workout A
Week 2, Day 4 = Off
Week 2, Day 5 = Workout B
Week 2, Day 6 = Off
Week 2, Day 7 = Off
Repeat the above Weight Lifting Schedule
In week 3, you will repeat week 1 except you should be using heavier weights according to the plan of progression given below. In week 4, you would repeat week 2. Continue repeating the workout schedule for the duration of the weight lifting workout program.
2.3 Explanation of Program
This program is for beginners or for people who have been lifting weights but have never focused on building a strength base first. This program is also good for people who need to learn how to do the best exercises properly.
Most everyone should start with this program as most people never started weight training properly. Once you learn proper form and begin to take your strength to new levels, you will be amazed at the changes in your body and your life.
All sets for a given exercise are done with the same weight. For example, you would do squats with the same weight for all 3 sets. You would then change the weight and do bench press with the same weight for all 3 sets.
You will increase weight between workouts for each exercise BUT only if you achieve the target number of reps on each set of a given exercise with good form and technique. You can increase the weight on one exercise and keep the weight the same between workouts on another exercise.
2.4 Starting Amount of Weight
Start with extra light weights on every exercise because you need to take your time learning proper form and technique on all of the 7 different exercises within this program.
Do not not start out with heavy weight or weight that gives you any trouble for the first few weeks. You have plenty of time to increase the weight and the workouts will become very tough just a short time down the road. Do not let your ego get in the way if you're lifting in a public gym. Trust me here.
So spend your time now with light weights and ensure your form is good before moving up in weight. I've seen way too many people ignore this advice and never make progress. Learn the exercises. Use light weights starting out. You'll get stronger much faster this way.
2.5 Plan of Progression
(Squat, Bench, Row, Press) Once you get all 3 sets of 5 reps each set with a given weight with good form and technique, increase the weight for the next workout by 2.5% of the previous weight you used.
(Deadlift) If you get all 5 reps with good form and technique, increase the weight by 2.5% for the next workout.
(Dip, Chin Up) Once you get to 8 reps, begin adding weight with a weight belt. Add 2.5 pounds once you reach 8 reps with a given weight. Do not jump up in weight. Only use 2.5 pound increments at this time.
2.6 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 workouts. Don't follow this advice until you have reached 3 consecutive workouts without progress.
Once this happens on any exercise, reset that exercise only by decreasing the weight by 10%. Continue increasing the weight by 2.5% each workout on that exercise after the decrease in weight has been made. This will take you 4 weight lifting workouts to get back to where you were, but you should be able to surpass your previous weights.
2.7 When To Stop This Program
Once progress stalls for the third time on either squats OR deadlifts, stop this weight lifting program. No more resets. It's time for a much larger magnitude rest than a reset.
This means you have 2 chances to reset squats or deadlifts. When it's time for the third reset on either exercise, it's time to stop the program.
Reset the other exercises as many times as needed. As long as you are making progress on squats and deadlifts, you must continue this program. The squat and deadlift are the most important exercises and are treated as such.
This workout program should last for several months. Your goal should be to stick with this program as long as possible. Squats and deadlifts are so special because they allow you to lift the heaviest amount of weight. Heavy weight does special things to your body and for your body.
2.8 Intensity Level
You should not be anywhere near failure for any set of any exercise for at least 3 to 4 weeks. Remember the advice about starting with light weights? This is why you must start out light. You have plenty of time to increase the weight. Your progress will be better this way.
As you continue through this weight lifting program, your strength will continue to increase and you shouldn't have to go to failure for any period of time.
As the weight continues to increase and you get closer to stalling, you will automatically increase the intensity in an attempt to get all your reps for each set. You will get closer to failure and will probably go to complete failure every once in a while. But for the large majority of this weight lifting program, you will not be going to failure.
Going to failure increases stress and requires longer recovery periods so be very careful on going to failure. Don't push yourself too much. It will not necessarily lead to better results. Remember that. More is NOT always better and that is especially true in weight lifting.
2.9 Learning the Weight Lifting Exercises
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.
2.10 Weight Lifting Equipment
In order to do this weight lifting program as laid out for you, you'll need the following pieces of equipment: (1) Power Rack, (2) Olympic Barbell Sets, (3) Extra Weight Plates, (4) Adjustable Bench, (5) Chin Up/Dip Station, (6) Fractional Plates, and (7) Adjustable Dumbbells.
If you're short on weight lifting equipment, see the list of alternative exercises below. Or if you can't do a certain exercise for a specific reason, you'll find all the alternatives that are recommended here at WLC.
2.11 Exercise Alternatives
If you need different exercises for any reason, please see the following list of alternatives at each link: (1) Squats, (2) Deadlifts, (3) Bench Press, (4) Rows, (5) Overhead Press, (6) Chin Ups, and (7) Dips. There are a huge number of great exercises you can substitute at those links.
2.12 Help With Chin Ups and Dips
If you can't yet do chin ups and dips with your body weight, don't worry. You will be there soon.
You can take a resistance band or two and wrap them around your leg for extra help while doing the exercises. The resistance bands will take away some of your body weight and make yourself lighter.
This is MUCH better than using an assisted machine. Here's a link to resistance bands that you can use for chin ups and dips: resistance bands.
2.13 Adding Weight to Chin Ups and Dips
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 shapes, sizes, and ages 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.
2.14 WLC System Starter Programs
All of these workouts were designed to be used with the WLC System. If you don't yet have a copy of this manual, you can get one for free right here: Get Your Copy of the WLC System.
In order to learn how the WLC System works, I have starter programs that tell you what to do step by step with weight lifting programs. You should start with those programs rather than starting with this workout.
Once you have completed a starter program, all of these workouts are here for you so you can continue your amazing progress while using the WLC System.
2.15 Warming Up
You need to warm-up properly for this workout. All details for warming up properly are within the WLC System Manual so make sure you've went over EVERYTHING in the WLC System Manual before starting any weight lifting workouts here at WLC. Warming up is a vital part of your weight lifting workout. You will be able to make faster progress by lifting heavier weights.
2.16 Weight Lifting Gloves
Your hands (especially your fingertips) are very sensitive. When the weight gets heavy, you can injure yourself in other areas of your body just from the pressure on your hands and fingertips. I had a huge number of issues before I realized this. There was one point in time where I couldn't carry grocery bags inside because my arms hurt so bad.
I switched to a pair of grips that I cannot recommend more highly. I am 100% serious here. They fixed my problems AND helped my strength SKYROCKET. I'm not talking by small amounts either. When you treat your hands and fingers right, you will reap the benefits.
You need to get a pair of NEW GRIPS for your weight lifting workouts.
I could spend a few pages explaining why you need them, but let's just say they will help you improve strength on any exercises where you have to grip the weight. They did wonders for me many years ago and still work great today.
My first pair lasted many years!
You don't even hardly feel the weights in your hands. For example, I just used 130 pound dumbbells for an exercise the other day and didn't stress my hands at all. You will see how great they feel, and how totally different they are from the typical weight lifting glove. I look forward to using them every workout.
2.17 Weight Lifting Shoes
Besides protecting your hands and fingers, you need to also wear the right shoes for your feet.
You need a firm and stable base and there's nothing better than finger shoes to provide you with that stable base. You don't want thick padding between your feet and the ground.
You need your feet and toes to be strong and nothing is better than finger shoes when it comes to that. I highly recommend finger shoes for your weight lifting workouts.
3. WLC Level 1.1 BASE 3×5 Full Body Strength Specific Workout Download
I have a free workout download that you can save to your computer and print out to take with you to the gym. I have even included a printable workout log in this download so you can keep track of your workouts.
All details you need to execute this workout program is included in this download plus some extras.
If You Need Help With This Weight Lifting Workout…
If you need any help with this workout program or have any questions, please leave your questions or comments in the comments section below. I will answer any questions you have there since your questions will help others too.
Good luck with this workout program! I have used this particular program often over the years and it always gives great results.
Please remember that I have full step-by-step programs that teach you how to utilize the WLC System first. The weight lifting workouts are here for you AFTER you have completed one of the step-by-step programs:
- BIG Time Muscle & Strength for Men
- Slice and Dice the Fat for Men
- Curvaceous Curve Building for Women
- Fabulous Fat Loss for Women
Please make sure you know all the secrets behind the WLC System by using one of the step-by-step programs above before starting any of the weight lifting workouts you find here. If you know how to use the WLC System, your results will be spectacular!
You'll also want to sign up for a free membership to Weight Lifting Complete so you get additional tips, tricks, secrets, and more materials that will help you throughout your journey.
The best weight lifting workouts are here at WLC, but they are still only a piece of the overall puzzle you'll need to solve.