WLC Level 8.1 BASE Level 4 Thru 7 Pulsating Volume & Intensity Training Program

The 8.1 BASE Level 4 Thru 7 Pulsating Volume & Intensity 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

The level 8 weight lifting workouts are some of my favorites because of the pulsating nature of volume, intensity, and frequency. I think you'll really like them too.

Each week is a different style of training with this BASE Level 8 Program.

Week 1 is low recovery training. Week 2 is high intensity style training. Week 3 is increased volume training, and Week 4 is maximum volume training. This program is for people who cannot handle maximum volume training for very long periods of time. Most people won't be able to handle maximum volume training so this program is a great way to get better than average results.

You will work your way up in intensity and volume and then you will drop it back down when you repeat the process again in Week 5. You get an active break after every 4 week cycle when you start the low recovery portion of the program. This program can be a long term solution for experienced trainers and can lead to great results over long periods of time.

Since you must be experienced to use this program, you can even change it around and do an extra week of a certain style of training if you know it works well for you. The options are endless. Try this base program and then add any tweaks you want to try the second time through.

1.1 Purpose

The purpose of the level 8 weight lifting workouts is to increase your results to an even greater level once you know what your body can handle.

As you become more advanced, the weights you lift will become heavier and heavier. As this happens, more resources are required from your body. You might not be able to do so much volume with high intensity any longer. The heavy weights will change the style of workout that works best for you.

The level 8 programs cycle volume, intensity, and frequency to give your body time to actively recover before you hit it again with higher volume, intensity, or frequency. This cycling and extra recovery time allows you to continue working out for longer periods of time making a greater amount of progress with strength gains.

You will not overtrain as quickly when you give you body more time to recover. Your body responds positively and you'll really be able to make much better progress.

If you're a more advanced weight lifter to this point and you've had trouble with overtraining too soon during your weight lifting programs, you should really give these a shot.

Remember, in the WLC Workouts Manual, I explain how the best style of weight training changes as you change. As you get stronger and stronger, full body workouts several times per week gets tougher for recovery. As you use split training, you might find out that you can't handle as much intensity and volume as you have in the past.

Well, what has changed?

Your strength levels have changed! So the heavy weight you are lifting will require changes to your weight lifting programs. This level 8 program really shows you how to adapt to heavier weights by cycling the 3 factors: volume, intensity, and frequency of workouts.

1.2 WLC's Weight Lifting Workout Styles

There are 9 different levels of weight lifting workouts here at WLC. This is a level 8 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 8 weight lifting workouts will cycle volume, intensity, and frequency for more advanced weight lifters. If you aren't yet advanced and lifting really heavy weight, you may not need to cycle volume, frequency, and intensity. You may get better results with constant volume, frequency, and intensity.

If you haven't yet worked your way through the other workout levels, you should really try those first and learn your body very well. You don't have to use the other levels before trying these, but I do recommend you do so.

1.3 Ratings

Style = Pulsating 3 Factor Split Training
Volume = Cycled
Frequency = Medium
Intensity = Cycled
Strength Gains = Medium
Muscle Gains = Medium
Exercise Variance = High and Cycled

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.

2.1 Workouts

There are 3 different weight lifting workouts for this program BUT you will add weight lifting exercises to each workout over the 4 week cycle that will be repeated. 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.

Week 1

None of the Week 1 weight lifting workouts are done to failure. Stay away from failure and stop each set when the rep speed slows. This really helps you ramp up and prevent overtraining for longer periods of time.

Workout A
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

Workout B
1. Flat Bench Press 2×6-12
2. Slight Incline Bench Press 2×6-12
3. Overhead Press 2×6-12
4. Parallel Dips 2×6-12

Workout C
1. Trap Bar Deadlift 2×6-12
2. 1-Arm Dumbbell Rows 2×6-12
3. Close Grip Pull-Ups 2×6-12
4. Pinwheel Curls 2×6-12

Week 2

Only the second set is done to failure during the week 2 weight lifting workouts. For the first set, you should stop when the rep speed slows.

Workout A
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

Workout B
1. Flat Bench Press 2×6-12
2. Slight Incline Bench Press 2×6-12
3. Overhead Press 2×6-12
4. Parallel Dips 2×6-12

Workout C
1. Trap Bar Deadlift 2×6-12
2. 1-Arm Dumbbell Rows 2×6-12
3. Close Grip Pull-Ups 2×6-12
4. Pinwheel Curls 2×6-12

Week 3

The last set of each weight lifting exercise should be taken to failure. The other sets should be stopped when the rep speed slows down.

Workout A
1. Squat 3×6-12
2. Lunges 3×6-12
3. Stiff Legged Deadlift 2×6-12
4. Glute Ham Raise 2×6-12
5. Leg Press Calf Raise 2×6-12
6. Seated Calf Raise 2×6-12

Workout B
1. Flat Bench Press 3×6-12
2. Slight Incline Bench Press 3×6-12
3. Overhead Press 2×6-12
4. Side Laterals 2×6-12
5. Parallel Dips 2×6-12
6. Triceps Pushdown 2×6-12

Workout C
1. Trap Bar Deadlift 3×6-12
2. 1-Arm Dumbbell Rows 3×6-12
3. Wide Grip Chin-Ups 3×6-12
4. Alternate Dumbbell Curls 2×6-12
5. Barbell Curls 2×6-12
6. Pinwheel Curls 3×6-12

Week 4

The volume is increased to a greater level this week. Only the last set of each exercise will be taken to failure. So you'll be doing more sets to failure due to the increase in exercises.

Workout A
1. Squat 3×6-12
2. Lunges 3×6-12
3. Leg Press 3×6-12
4. Stiff Legged Deadlift 3×6-12
5. Glute Ham Raise 3×6-12
6. Leg Press Calf Raise 3×6-12
7. Seated Calf Raise 3×6-12
8. Reverse Calf Raise 3×6-12

Workout B
1. Flat Bench Press 3×6-12
2. Slight Incline Bench Press 3×6-12
3. Straight Arm Pullover 3×6-12
4. Overhead Press 3×6-12
5. Side Laterals 3×6-12
6. Parallel Dips 3×6-12
7. Triceps Pushdown 3×6-12
8. Dumbbell Kickbacks 3×6-12

Workout C
1. Trap Bar Deadlift 3×6-12
2. 1-Arm Dumbbell Rows 3×6-12
3. Wide Grip Chin-Ups 3×6-12
4. Close Grip Rack Chin Ups 3×6-12
5. Alternate Dumbbell Curls 3×6-12
6. Barbell Curls 3×6-12
7. Pinwheel Curls 3×6-12
8. Reverse Barbell Curls 3×6-12

Notice the increase in the number of exercises. You'll now be doing 8 different weight lifting exercises per workout and all exercises will include 3 sets each workout. As you can see, you'll be doing 24 total sets per workout during week 4.

You will then repeat weeks 1 through 4. So you'll go from a very tough week in week 4 back to a much easier week which allows you to actively recover BUT still keep the amount of weight you are lifting high. This works very well! You will then ramp back up towards the tough week 4.

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

Each week, 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.

Take the rest days. You will need them. Don't add exercises to this plan.

2.3 Explanation of Program

If you've completed the Level 4 through Level 7 weight lifting workout programs here at WLC, you'll notice this Level 8 program is a combination of those BASE programs.

Week 1 matches the Level 4 program. Week 2 matches the level 5 program. Week 3 matches the level 6 program. And Week 4 matches the level 7 weight lifting program.

So you are going from a low recovery style training program in week 1 to a high volume style in week 4. Then you are repeating this over and over until you stop making progress.

This program works very well for advanced trainers because you are allowed more recovery time without decreasing the frequency of your workouts. You allow more recovery by decreasing intensity and volume.

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 workouts 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 starts low in week 1 and increases each week. You will be going to complete failure on the last set of each exercise during weeks 2 thru 4.

For the other sets not to failure, you should stop the set a rep or so short of failure. When you are finished with week 4, you will start back with lower intensity and lower volume and increase once again each week.

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. You can also sub another exercise for the leg press in week 4.

You can use a barbell, power rack, and weight bench for seated calf raises. You'll also need a good calf block.

A cable system is required for the triceps pushdown 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.

I highly recommend a hip belt but there are much cheaper alternatives that will work such as a dip belt.

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.

Here are links to the starter programs: (1) Big Time Muscle and Strength for Men, (2) Slice and Dice the Fat for Men, (3) Curvaceous Curve Building for Women, and (4) Fabulous Fat Loss for Women.

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.

2.18 Other Details You May Need for this Workout Program

Some other tweaks you might want to think about is starting out in week 1 with higher rep ranges (15 reps as an example), move to 12 reps in week 2, 8 reps in week 3, and 5 reps in week 4, and then repeat the cycle again with slightly heavier weights.

I’ve done this before and it works wonders.

Give this a shot after you see how the base program works for you. Pulsating workout programs are absolutely amazing for experienced trainers.

3. WLC Level 8.1 BASE Level 4 Thru 7 Pulsating Volume & Intensity Training Program

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 7 BASE weight lifting workout program! If you can recover properly from the maximum volume with this level 7 workout, you are going to be EXTREMELY happy with your results.

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.