The 5.1 BASE 3-Way 8-Set High Intensity 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 weight lifting workout program is low volume. You'll only be doing 8 sets total each workout, but you'll be doing the best exercises for each muscle group.
This workout program is very similar to the 4.1 workout program except you are going to be raising the intensity.
In the level 4.1 weight lifting program, you stopped the set short of failure by a couple of reps. With this level 5.1 workout program, you will be going to complete failure on the last set of each exercise.
You will learn to fight through failure, and you'll begin to see how much your body can really do. You will be very surprised at how many more reps you can really do. Your mind is very powerful and was most likely telling you to stop before you were close to true failure.
You're going to fight for every rep on the last of each exercise. This is why this workout program is labeled as high intensity. All level 5 workouts will have you going to failure.
You need to make sure you can recover from this high intensity level so I've kept volume low for the base program. If you can make great progress with this base program, you'll know that you have at least average recovery levels at this point.
When you do good with level 5, this means you can move onto the next levels of weight lifting workouts!
The purpose of this weight lifting program is to increase the intensity of your workouts while keeping volume and frequency of workouts low.
I want you to see if you are able to recover from workouts that have you going to complete failure on 4 sets each workout.
If you can continue to gain strength and muscle with this program, this simply means you at least have average workout recovery levels. This also means you are going to be able to handle even more in your workouts and that you'll be able to move up to the next levels.
If you cannot make progress with this program, this simply means you need to work on your conditioning levels. If you work on your conditioning levels and increase your overall fitness level, you can come back and give the level 5 workout programs another shot.
Once you can complete level 5 with success, you can continue moving up to the next level. You will learn a lot about yourself with this BASE level 5 workout program.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 5 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 5 workouts are split training programs meaning your full body will be split up into different workouts. You will not be working full body all in the same workout as in levels 1 and 2. The level 5 workouts will be high intensity meaning you will be going to failure in these workouts.
Style = High Intensity Split Training
Volume = Low
Frequency = Low
Intensity = High
Strength Gains = Medium
Muscle Gains = Medium
Exercise Variance = Medium
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 is going to work your lower body muscle groups: quadriceps, hamstrings, and calves. Workout B will hit your chest, shoulders, and triceps. Workout C will work your back, biceps, and forearms.
1. Squat 2×6-12
2. Lunges 2×6-12
3. Stiff Legged Deadlift 2×6-12
4. Leg Press Calf Raise 2×6-12
1. Flat Bench Press 2×6-12
2. Incline Bench Press 2×6-12
3. Overhead Press 2×6-12
4. Parallel Dips 2×6-12
1. Trap Bar Deadlift 2×6-12
2. 1-Arm Dumbbell Rows 2×6-12
3. Close Grip Pull-Ups 2×6-12
3. Pinwheel Curls 2×6-12
As you can see, your entire body is being worked on a weekly basis so this is a decrease in frequency from the level 1 and level 2 workout levels. This means frequency is low for this program. You will not be working full body each workout as in level 1 and 2.
You'll also only be doing 4 exercises at 2 sets each. This means volume is low for each workout with only 8 sets overall. This allows you to focus in on each and every rep of each workout.
You will be going to failure on the second and final set of each exercise in this workout program. This makes this weight lifting program high intensity! You need to push yourself hard on the last set of each exercise.
You will keep the overall frequency and volume low in this workout program, BUT you'll now raise the intensity compared to the level 4 workouts. I am slowly adding in higher intensity to make sure your body can handle the increased intensity.
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 of full rest between each workout type (workout A, B, and C). So you'll be working your legs only once per week, chest once per week, back once per week, arms once per week, etc.
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 program adds intensity to the low recovery base level 4 program.
The volume and frequency are exactly the same but intensity of each workout is increased. You will still be working each muscle group once per week but you'll be going to failure on 4 sets of each workout.
You will be doing a total of 8 sets each workout so 4 will not be to failure and 4 will be to failure. If your body can handle this, you will get great results and can move onto the next level of weight training that might give you even better results.
2.4 Starting Amount of Weight
Use the first week to find the correct starting weights for each exercise.
To do so, start with light weights for the first workouts and increase each set until rep speed begins to slow down during end of rep range. Continue increasing the weight on each exercise during the first workouts to find the correct weight.
Rep speed should begin to slow down on about the 10th rep. This will be your starting weight for each exercise.
2.5 Plan of Progression
Increase weight by 2.5% once you reach the top end of a rep range on any set of that exercise.
For example, if you get 11 or 12 reps on an exercise for one of the sets, increase the weight by 2.5% for the next workout. If you exceed the rep range, definitely increase the weight for the next workout. It’s fine to exceed the rep range.
That's actually a good sign that you are making great progress.
2.6 Stalling and What to Do
If you begin stalling on any one exercise, simply decrease the weight by 10% and begin increasing again by 5% each workout. It will take you 3 weeks to get back to where you were, but you will pass your previous weights in the fourth workout after the reset.
2.7 When To Stop This Program
Once you begin stalling on most exercises, it's time to stop the program.
If you haven't made any progress in weight or reps in 3 consecutive workouts, you can consider this stalling. Once most exercises begin stalling, terminate the program.
You can reset certain exercises as many times as needed by decreasing weight by 5 to 10% and continue increasing from there. Once you are starting to feel run down and lack motivation, it's time for a break.
2.8 Intensity Level
Intensity level for this program is high. You will be going to complete failure on the last set of each exercise.
For the first set of each exercise, you should stop the set a rep or so short of failure. For the last set of each exercise, you need to give it all you have and go to complete failure.
You will be surprised to see how much more you can do than you thought. You have to block out the signal to your mind that tells you to stop the set. Keep going until you've reached true failure.
These sets will be very intense and you must learn how to get the most out of each set. When you do, the results will be amazing. It's all in your head. Really.
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.
You'll need a trap bar to perform Trap Bar Deadlifts. A trap bar is very important for the WLC workouts as I constantly use the trap bar deadlift as it's one of the best overall weight lifting exercises.
A leg press machine is required for the leg press calf raise BUT you can substitute standing calf raises, squat raises, or other good calf exercises if you don't have a leg press machine available. Don't buy a leg press machine if you don't already have one. They aren't worth much.
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 5.1 BASE 3-Way 8-Set High Intensity 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 5 BASE weight lifting workout program! The level 5 workout program is going to test your recovery levels due to the high intensity to failure sets within this program. If you can have success with this program, you can move onto the next level.
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.