The 3.1 BASE 3-Way 5×5 Strength Specific Split 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 3 weight lifting workouts here at WLC.
You will find that the level 3 workouts are all split weight lifting programs which allows each muscle group more recovery time between workouts. The level 3 workouts are great for people who have already built a very good strength base with the level 1 and level 2 workout levels.
For example, you'll be squatting just one time per week versus 3 times per week on most level 1 and level 2 weight lifting workouts. When the weights get really heavy, the level 3 workouts allow additional rest and recovery time versus higher frequency workouts for each muscle group.
You need to complete this level 3 BASE workout before moving onto other level 3 weight lifting programs.
The purpose of the level 3 weight lifting workouts is to greatly increase your strength levels and allow you to build more muscle in the future due to your new strength levels.
Once you've finished the level 1 and level 2 workouts, you will have gained a great amount of strength and a great amount of muscle size. Many people are happy sticking with the level 1 and level 2 workouts but people who want more will move onto level 3.
I created the level 3 weight lifting workouts to help you continue building a great amount of strength.
This level is for people who are already very strong.
If you are not yet very strong, the level 1 and level 2 workouts should continue. You will be able to build strength much faster with those workout levels if you are not yet very strong. Once you get strong, the level 3 workouts will take your strength to new levels.
For example, squatting really heavy weights 3 times per week in the level 1 and level 2 workouts may prove to be very difficult and tough on your lower back. So I have decreased the squat frequency and overall frequency so you can continue to recover properly between workouts even with the very heavy weights.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 3 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 3 weight lifting workouts are designed to increase strength for people who are already very strong. You should have completed level 1 and level 2 weight lifting workouts in order to begin level 3 workouts. This is very important as level 1 and level 2 will help you make faster progress until you get very strong.
Style = Strength Specific Split Training
Volume = Medium
Frequency = Low
Intensity = Medium
Strength Gains = Medium
Muscle Gains = Medium
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 3 different weight lifting workouts for this program. Workout A will work your lower body completely (quadriceps, hamstrings, and calves). Workout B will work your chest, shoulders, and triceps. Workout C will finish off your upper body by focusing on your back and biceps.
1. Squat 5×5
2. Glute/Ham Raise 5×5
3. Standing Calf Raise 5×5
1. Bench Press 5×5
2. Overhead Press 5×5
3. Parallel Dips 5×5
1. Trap Bar Deadlift 5×5
2. Wide Grip Chin Up 5×5
3. Barbell Curls 5×5
You'll be doing 5 sets of 5 reps for 3 different weight lifting exercises each workout. You need to work very hard on each set and do each rep perfectly. Remember, the weights are going to get very heavy during this program.
This makes this BASE Level 3 workout medium volume since you'll be doing 15 total sets per workout. The reps are going to stay lower, though, so only 75 reps total each workout. So the volume is borderline low which really allows you to focus on lifting heavier and increasing the intensity.
The frequency of this weight lifting workout is 3 times per week, but you're doing a split training program since you're splitting your muscle groups up with these workouts.
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 but 1 week between each workout type. So you'll be working your legs only once per week, as an example.
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 C
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. Notice the complete day of rest between each workout and 2 full days of rest after workout C each week.
2.3 Explanation of Program
This is one of my favorite programs for advanced lifters who have already built large amounts of strength. If you are very strong already, it's difficult to follow the level 1 strength training programs because it's very tough to squat and deadlift with very heavy weights that frequently.
This is a program that works very well for the large majority of people. You will use a constant weight on all 5 sets of each exercise. If you know that you have some recovery issues, you can ramp the weight up the first 4 sets and do a final heavy set for the 5th set. This is a modification you can use if you know you can't handle (from a recovery perspective) all 5 sets at the heavier weight.
2.4 Starting Amount of Weight
Start with 20% lighter weights than your current 5 rep maxes for each exercise.
2.5 Plan of Progression
Increase weight by 10% each workout until you get to your current rep maxes. In the third week, you will be doing your current rep maxes. In week 4, increase by 2.5% over your current rep maxes and continue increasing by 2.5% each week as possible.
Use your experience (level 3 is not for beginners) to help you out on whether or not you should increase the weight for the following week. If you get all reps and sets at a given weight with good form, definitely increase the weight the next workout.
2.6 Stalling and What to Do
If you haven't increased the weight in 3 consecutive workouts, you are stalling. Reset the exercise by decreasing weight by 10%.
Once you have stalled for the second time on squats or trap bar deadlifts, it's time for a change. You will decrease the volume and continue. Instead of 5 sets of 5 reps for each workout, do 3 sets of 3 reps for each exercise. Continue increasing the weight from there.
2.7 When To Stop This Program
Continue increasing the weight each week with the 3 sets of 3 reps for each exercise until you begin stalling on squats or trap bar deadlifts.
Once you begin stalling on one of those, it's time to stop the program and take a full break. You should know your body very well by now so take a break as you see fit.
2.8 Intensity Level
You can get closer to failure with this workout program depending on your recovery abilities. This program is only working each muscle group once per week so you have the option to go closer to failure since you have more recovery time.
If you know your body can't handle failure, then stay away from failure. You should already know your body very well if you are using this program. You do have the option of pushing the limits with this program since frequency is low and volume is moderate.
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 3.1 BASE 3-Way 5×5 Strength Specific Split 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 level 3 weight lifting workout program! You'll be taking your strength levels to a completely new area for you. You'll be stronger than ever after completing this workout program.
Please remember that I have full step-by-step programs that teach you how to utilize the WLC System first. All of the different weight lifting workout levels 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. I've given you everything you need to solve this puzzle. I'm here to help too if you need anything.