The 2.1 BASE 7 Full Body Size 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 is the BASE workout program for Level 2 weight lifting workouts here at WLC.
You will find that the level 2 workouts are all full body weight lifting programs which allow you to work your entire body each workout. This means you'll provide a muscle building stimulus to your body more often which leads to very fast results.
You'll always start out with very light weights and higher reps within this level. Over the course of the workout program, you'll increase the weight while decreasing reps. This huge weight increase from week 1 of the program to the end of the program is what gives you great results.
All of the level 2 workouts are designed to do this for you. This BASE program is the simplest and works very well. You'll see what I mean.
After you've built a good strength base with the level 1 workouts, you'll use the level 2 workouts to build muscle size.
If you've studied the WLC System Manual, you'll know that building muscle and building strength are dependent on each other. In order to build more muscle, you need to increase your strength AND in order to build more strength, you need larger muscles.
Building a strength base with the level 1 workouts allows you to use the level 2 workouts to build muscle size.
For example, if you increase your strength on squats from 50 pounds to 200 pounds using the level 1 workouts you will use this new strength in the level 2 workouts to build maximum muscle size for your new strength levels.
You can then move to another level that builds your strength to an even greater amount. From there you can once again increase muscle size if desired to an even greater level.
The Level 2 weight lifting workouts are here to help you increase muscle size. And you'll learn how this works with the BASE workout program you'll find here.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 2 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 2 programs are designed to build maximum muscle size from the strength base you have built from the level 1 weight lifting workouts. Level 2 workouts will also continue to build your strength base BUT the focus is on increasing lean muscle mass.
Style = Full Body Size Specific
Volume = Very Low
Frequency = Medium
Intensity = Medium
Strength Gains = Medium
Muscle Gains = High
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 is only a single workout that you'll repeat for the duration of this weight lifting program.
The catch, though, is that you'll be doing a different number of reps throughout the program. You'll start out with higher reps and lighter weights and finish the workout program with lower reps and much heavier weight. I'll explain what you'll be doing in detail.
2. Bench Press
3. Pull Thru
5. Overhead Press
6. Chin Up
You'll ONLY be doing 1 set of each of the 7 exercises listed above EACH weight lifting workout.
This makes this BASE Level 2 workout very low volume but you counter that with higher frequency of 3 times per week and increasing the weight often. You'll see that you don't need a huge amount of volume to build muscle fast.
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 both size and strength.
The optimal frequency for building muscle is 48 hours as explained in the WLC System so you'll be hitting a workout almost at that exact frequency each week. This schedule is GREAT, and one of the reasons the BASE workout programs in Level 1 and Level 2 use this same schedule.
Week 1 Weight Lifting Schedule
Week 1, Day 1 = Workout
Week 1, Day 2 = Off
Week 1, Day 3 = Workout
Week 1, Day 4 = Off
Week 1, Day 5 = Workout
Week 1, Day 6 = Off
Week 1, Day 7 = Off
Repeat the above Weight Lifting Schedule
In week 2, you will repeat the week 1 weight lifting schedule except you should be using heavier weights according to the plan of progression given below. You will continue to repeat the same number of weight lifting workouts each week as shown in the workout schedule above.
2.3 Explanation of Program
This program works great for size and strength. You will be starting with very light weights and increasing each workout. Since reps decrease, you can easily increase the weight by huge amounts over the course of this program.
There are so many people who have used this program before you that were amazed by the results.
In weeks 1 and 2, do 1 set of 12 reps for each exercise and each workout. In weeks 3 and 4, do 1 set of 9 reps for each exercise each workout. In weeks 5 and on, you will do 1 set of 6 reps each workout and exercise. You will continue doing 1 set of 6 reps for each exercise each workout until you begin stalling on most of the exercises.
2.4 Starting Amount of Weight
Since you've been using the level 1 weight lifting workouts up to this point, you should have a good idea of what you are able to lift with all of the exercises in this program except for the pull thru as that will be a new exercise for you.
Starting weights for the pull thru simply need to start really light and increase as you can. You'll be able to find your strength levels quickly with this program. Simply adjust as you need for the pull thru as you go throughout this weight lifting program.
For the remaining exercises, you will assign weights to each exercise of each workout before starting this program. You need to know your rep maxes for each rep range and you can easily estimate these by using this: Workout Setup for Level 2.1 Workout. Download and open with Excel or Open Office.
The 5th workout of each rep range will be assigned your current rep maxes.
The 6th workout of each rep range will be a new personal record for you. During the 6 rep range, you will continue to increase that personal record each workout by a small amount for as long as possible.
For starting weights, you simply go back each workout by a certain weight increment for each exercise (say anywhere from 2.5 to 20 pounds) until you get to the first workout. I'll give you a workout chart to help you with this and an example.
Also remember that larger weight increments between workouts leads to higher muscle gains and smaller weight increments leads to higher strength gains. If you have high levels of strength right now, your increments can be larger and smaller if your strength levels are lower.
All weights will be assigned to each workout BEFORE you begin the program. You can change the weights around as needed as you go throughout the program. Just be sure to start out with light weights in the beginning week.
2.5 Plan of Progression
Once you have the rep maxes assigned for the 5th workout of each rep range, you need to assign weights to all the other workouts.
You will go backwards and assign lighter weights to previous workouts and go forward and assign slightly heavier weights to new personal record workouts.
The exercises that use heavier weights will use larger weight increments while the lighter weight exercises will use smaller increments. Squats might use 10 pound increments while overhead press may use 2.5 pound increments. Assign weights to each workout and make sure everything makes sense.
2.6 Stalling and What to Do
When you get to the 6 rep range, you will continue increasing the weights until you are stalling on most exercises. You will not reset any exercises for this program as you did with level 1 workouts.
Once you start stalling on most exercises for the 6 rep range, you will cut down the number of exercises and only do 1 set of 3 reps. Do 1 set of squats, 1 set of bench press, 1 set of rows, and 1 set of the overhead press each workout following a day 1 and day 5 workout schedule.
Using this schedule and workouts, continue increasing the weight for as long as possible.
2.7 When To Stop This Program
Once you begin stalling again during the 3 rep range, it's time to stop the program.
If you feel run down at all during the 3 rep range, you can also terminate the program then.
Take this opportunity during the 3 rep range to really build new strength levels. You can really grow your strength base here and set yourself up for even better muscle gains with the next workout program.
2.8 Intensity Level
You will not be going to failure at all during most of this program.
Once you get to the 6 rep range and are setting new personal records each workout, you will get to a point where you will reach failure. Continue working hard and increasing the weight until you are stalling on most exercises.
The intensity for this program is low until you get to the heaviest parts of the 6 rep range and the 3 rep range.
Volume is also low but frequency of this program is high. You'll learn how much your body can take with this program. It's a great program that helps you learn more about your body as it gives
great results along the way too.
I always opt to give you workout programs that allow you to recover properly. When you push it too far to begin, your results will come to a halt very quickly. I've designed these weight lifting workouts so that never happens.
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.
The pull thru is an exercise that needs a cable system. I was lucky enough to find a power rack with a great cable system included. If you don't have access to a cable system, stiff legged deadlifts are a good alternative. Lunges are another good alternative to replace the pull thru exercise.
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 2.1 BASE 7 Full Body Size 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.