The 9.1 BASE Rest Pause A B C 3-Way High to Low Rep 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
The level 9 weight lifting workouts are amazing. When I first tried beyond failure weight lifting many years ago, I absolutely loved it. Rest pause training is one of my favorites way to lift weights because it's tough. But it's fun. You can get really strong and really fast using these methods.
WARNING: This level is for advanced level weight lifters only. You need to know what you're doing, and you need to know your recovery levels as well. You need to know how to push yourself beyond failure. You must know how to continue pumping out the reps even when your brain is giving up.
You aren't going to get a huge number of sets with this workout program. This means you must make the most out of each and every set. This means you need to know how to lift weights with mental intensity.
There will be 3 weight lifting workouts per week working each major muscle group once per week. Most people who are doing this naturally won't be able to handle higher frequency than once per week without very good recovery levels. Some people with great genetics might be able to, but give the once per week in Level 9 a shot first to see how you do.
The purpose of the level 9 weight lifting workouts is to decrease overall volume but greatly increase intensity. You're going to be going beyond failure. No other weight lifting workouts here at Weight Lifting Complete have taken you beyond failure. Now is the time.
You're going to be taking your strength levels to an entirely new level. You will be lifting heavier weight than ever before during many of these programs. You will be covering all of the different rep ranges during single workouts as well.
The burning feeling within your muscle is very important to building muscle, and you won't have ANY trouble at all activating the burn during these weight lifting workouts. Don't let the burn stop you from completing more reps, though. This is something you're going to have to mentally block.
I can tell you from first hand experience that you can do many more reps than what your mind might lead you to believe. If you learn to block out your mind and continue pumping out reps, you will build a body beyond your imagination. You will become stronger than you ever believed.
I never thought that I would be lifting 80 pound dumbbells for alternate dumbbell curls, but that's just one thing I accomplished when using rest pause training. I reached 12 reps with 475 pounds on trap bar deadlifts — something I didn't really expect to do as I have never been very strong compared to some people I've seen. All of my lifts were greatly increased when using beyond failure training but with overall low volume. When I tried to increase the volume, I would have to cut weight lifting programs short from so much fatigue. So be careful here.
So the true purpose of the level 9 weight lifting workouts is for you to build a huge amount of strength and a huge amount of muscle. You are going to get both. Another purpose is to also improve your mental capacity to push yourself to new levels. You'll know what I mean once you start going beyond failure.
You're going to have fun with these level 9 workouts. Use this BASE Level 9 workout to give you an idea of how beyond failure training works. The method you'll be using with this BASE workout will be rest pause training.
1.2 WLC's Weight Lifting Workout Styles
There are 9 different levels of weight lifting workouts here at WLC. This is a level 9 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
You should NOT attempt Level 9 unless you've already been through all of the other levels OR you're already an advanced weight lifter with many years of experience.
Please follow this advice and only use Level 9 if you're ready.
Style = Advanced Beyond Failure Training
Volume = Low
Frequency = Low to Medium
Intensity = Very High
Strength Gains = High
Muscle Gains = High
Exercise Variance = Low to 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. This workout is unique because you're going to work your smaller muscle groups first and save the larger for last. If your calves need extra attention, this also works great for building the calves. Workout B will work your chest, shoulders, and triceps. Workout C will work your back, biceps, and forearms.
You will be going to complete failure on every set beginning with the very first workout.
When you see something like 8/15 below, this means the set is a rest pause set. You should try to reach 8 reps for the first mini set of 3. Once you reach failure for around 8 reps. You will set the weight down and take 10 deep breaths. Then start lifting the second mini set until complete failure. You should get anywhere from 3 to 5 reps. Set the weight down again and take 10 deep breaths. Lift the third and last mini set to failure. You should get 1 to 3 more reps. You should try your best to get 15 total reps. So the 8/15 means a target of 8 for the first mini set and a target of 15 for all 3 mini sets.
1. Leg Press Calf Raise 8/15
2. Glute/Ham Raise 8/15
3. Barbell Lunges 3×6-12
4. Squat 1×20 (20 rep squat)
You'll notice the 20 rep squat above. This set will be one of the most difficult sets you've ever done. You will choose a weight that you reach failure with at 10 reps. This means complete failure at 10 reps. You will take a few deep breaths and continue squeezing out 1 rep at a time until you get to 20 reps. You will rest standing with the weight on your back. These 20 rep squat sets will turn you into something you never imagined. You will get AMAZING results, and you may also hate me after doing a set. Be careful. Don't give up. Have fun. Remember, this program is for advanced trainers ONLY with years of experience.
1. Flat Bench Press 8/15
2. Overhead Press 8/15
3. Parallel Dips 8/15
4. Triceps Pushdown 8/15
1. Trap Bar Deadlift 8/15
2. Wide Grip Chin Ups 8/15
3. Alternate DB Curls 8/15
4. Pinwheel Curls 8/15
You will now repeat the above (Week 1) each week until the weight lifting program is complete.
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.
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 or complete more reps 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
This is a very high intensity program only for the most advanced trainers. You should only do this style of training if you’ve built a great strength base with at least a few years of solid weight training experience. This means you should have gotten good results for at least a 2 year period of time. If not, you are not ready for this style of training. This style of training builds both size and strength at very fast rates for advanced trainers. Beginners and intermediates can get better results from other styles of training. This style of training is at the top of the list when it comes to results for advanced trainers.
In the section above, you will see a few different types of sets for different exercises. When you see “8/15” this means you are going to be doing a rest/pause set with that exercise. A rest pause set goes like this. You shoot for 8 reps on the first set to failure. You go to complete failure on the first set to 8 reps or so. It doesn’t have to be exactly 8 reps. Give everything you have and see how many you can get. Then set the weight down and take 10 deep breaths. It’s important to take lots of air in during these deep breaths. Do another set to complete failure. Set the weight down and take 10 deep breaths again. Do a final set to failure. The 15 in the 8/15 is about how many total reps you should get between the 3 mini sets of the overall rest/pause set.
When you see 3×6-12 in the table above, this means 3 straight sets of 6 to 12 reps to failure. Do 1 set of 6 to 12 reps to failure. Rest a few minutes. Use the same weight and do another set of 6 to 12 reps to failure. Rest a few more minutes. Do a final set of 6 to 12 reps to failure.
The last type of exercise that needs explanation is the 20 rep squat in workout A. You will choose a weight that you can normally do for 10 reps and you will use that weight to get 20 reps. You will do as many as possible without rest and once you are close to failure, you will rest at the top of the squat motion and take several deep breaths. Do 1 rep at a time until you get to 20 reps. Rest at the top only as much as needed to get another rep. Make sure you get to 20 reps no matter what it takes. This will be the most intense and hardest type of set you will ever do. That’s why you are doing it at the end of the workout. If you do it correctly, you won’t be able to do anything else afterwards. This will be the most productive set you’ve ever done that will lead to more growth than anything you’ve ever done.
2.4 Starting Amount of Weight
Choose weights for the rest/pause sets of 8/15 that cause you to fail right at 8 reps for the first mini set. For the exercises that say 3×6-12, choose a weight that allows you to get 12 reps on the first set. For the 20 rep squat, choose a weight that you would normally do 10 reps with and make sure you get 20.
2.5 Plan of Progression
Whenever you get to the top end of each rep range, increase the weight for the following workout. Be aggressive. Use fractional plates as needed depending on your performance from the previous workout. If you went over the rep range by a few reps, increase the weight by a larger amount. If you barely reached the top of the rep range, increase by a smaller amount. If you didn’t reach the top of the rep range, keep the weight constant and try to reach the top next workout.
2.6 Stalling and What to Do
If you haven’t been able to increase the weight or reps on a certain exercise for a few workouts, take it easy with that exercise for a workout or two. Cut back the intensity and on that exercise and stop a few reps short of failure instead of going to all out failure. You can decrease the weight also if you think it’s necessary but remember that you need to work your way back up.
2.7 When To Stop This Program
Once most exercises are stalling and you begin to feel run down, it’s time to stop this program. This program can be very tough on your body. You need to make sure you have the fitness level required for this program. You should have been working on your conditioning level for at least a few years before starting this program. If you don’t have the required fitness level, you might begin to over train in as little as 3 to 4 weeks. If you do, you’re going to have to go back and work on conditioning.
2.8 Intensity Level
Intensity is very high from the start of this program up until the end of this program. Overall volume is very low and frequency is low so most experienced trainers will be able to handle this program and make amazing progress.
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.
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.
2.18 Other Details You May Need for this Workout Program
You may start out with even higher rep ranges for the rest pause sets if you like. I have surprised myself before with how far I could push myself in reps. So you might go beyond the rep ranges listed. That's okay. Just work on increasing the weight slightly each workout and your reps will come down or maybe not! If not, keep going because it's really working well. This has happened to me before too.
You can also continue this program by decreasing the rep ranges even more as you are getting closer to the end. Lower rep ranges will really pack on the muscle and strength at the end, and you'll probably reach all time levels of strength. You'll set many personal records with this program.
3. WLC Level 9.1 BASE Rest Pause A B C 3-Way Beyond Failure 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 9 BASE weight lifting workout program! If you can recover properly from the maximum intensity workouts here, you are going to be very very 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.