body building

The WLC Program Table of Contents
10 Things You MUST Do to Get a Great Body
Your Free Guide to Getting Started
“The Basic WLC Program”
Compliments of Weight-Lifting-Complete.com
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Disclaimer
Always consult your physician before beginning any exercise
program, diet, aerobic exercise, weight lifting, or any other physical
exercise.
Your doctor should give you a physical just to ensure you’re healthy
enough for weight lifting, cardiovascular exercise, and other activity.
You should get a physical periodically. Talk to your doctor.
Your doctor knows your health status better than anyone. So, make sure you get
permission from your doctor before changing or implementing anything related
to diet, exercise, supplementation, or anything else related to the WLC Program
contents.
The Basic WLC Program and its contents are for educational and informational
purposes only and are not intended as professional or medical advice. The
purpose of the WLC Program is to provide healthy people with a complete
exercise and diet program that helps them to lose body fat and build muscle.
The author of the WLC Program (Josh) and the Weight Lifting Complete website
shall have neither liability nor responsibility to any person, entity, or organization
with respect to anything written on the website or in this eBook or any other
document contained in this package.
You, the user and reader of this manual, assume all risk for any injury, damage,
or loss that is caused or alleged to be caused directly or indirectly from
information contained on the website or in this package and all documents
contained in the Basic WLC Program.
If you do not agree with this disclaimer, please do not continue reading. This
manual is for informational and educational purposes only!
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This eBook and all contents of the Basic WLC Program package are protected
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You can distribute this free manual to your friends, family, co-workers, or anyone
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I take copyright infringement seriously! It’s the same thing as stealing from a
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also take this seriously. So please don’t put yourself in a bad situation.
I’ve put countless hours of my time into these programs. Years and years of hard
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Please honor this work and all the hard work you do each and every day by
following the law.
Be an honest and hard working individual. Only hard working individuals will be
interested in this program anyway, and I salute your hard work, honesty,
integrity, and dedication.
And to further help me, please report any Internet crime that you have come
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Report any illegal activity to the above email address regarding infringement of
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Remember, this document is not only protected by United States copyright laws
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will still be prosecuted for violating International copyright laws. Please don’t!
Thanks for your understanding,
Josh
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The WLC Program Table of Contents
Introduction
This manual is a guide to getting started on the right track to getting
the body you’ve always wanted. This is a free guide to getting started
and only some of the basics of the WLC Program are covered here.
The Full WLC Program is a complete package that I’ve developed over
the last 10 years that is guaranteed to help you get the body of your
dreams in the shortest possible time.
If you enjoy this free manual, please consider the Full WLC Program
Package. Your results will vastly improve, and the body you’ve always
wanted will become a reality much sooner than you expect.
You have no risk at all with the WLC Program. You can try it for 60
days, and you’re covered by a full money back guarantee. I trust and
believe in the WLC Program that much!
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The WLC Program Table of Contents
If you want more details on the Full WLC Program Package, you can go
to the web page link or you can take this link to another section of this
manual.
I hope you enjoy this free manual. You’ll get a great start with this
manual, and then you can continue to build upon the basics with the
Full WLC Program Package.
Good luck and let me know if you need help with anything. I’m more
than willing to help you with any questions you might have. Don’t
hesitate to ask.
Warm Regards,
Josh
Email: josh@weight-lifting-complete.com
P.S. Optimal results are achieved through the Full WLC Program
Package. You can get instant access to the program today. The cost is
only $49 today. You can get your copy right now.
Now, let me tell you about 10 things you MUST do to get the best
results of your life. If you're serious about getting a great body very
quickly, you need to do these 10 things...
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The WLC Program Table of Contents
Navigation of this Manual
In the top right corner of each page, you will find a link to the main
table of contents for this manual. Each and every page has this link to
make navigation of this manual much easier for you.
The main table of contents, shown on the next page, includes links to
each section of this manual.
Please read this manual in its entirety before beginning the Basic WLC
Program. If you have any questions that need answering, please email
me: josh@weight-lifting-complete.com
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The WLC Program Table of Contents
10 Things You MUST Do to Get A Great Body
1. Learn Weight Lifting Basics
1.1. Required Equipment
1.2. The Best Exercises
1.3. Warming Up Properly
1.4. A Proper Rep
2. Learn Diet & Nutrition Basics
2.1. The Basic WLC Diet
2.2. The Best Food Sources
2.3. The Number of Meals
2.4. Basic Calorie Cycling
2.5. Making Adjustments
3. Learn Cardiovascular Exercise Basics
3.1. Types of Cardio
3.2. Target Heart Rate Zones
3.3. Heart Rate Devices
3.4. Approved Activities
4. Learn Tracking, Measuring, Adjusting Basics
4.1. The Weekly Assessment
4.2. The Basic Information You Need
4.3. Measurement Tools
4.4. Gaining or Losing Weight
4.5. Making Adjustments
5. Learn Rest & Recovery Basics
5.1. Getting Enough Sleep
5.2. Decreasing Stress
5.3. Overtraining
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The WLC Program Table of Contents
6. Learn Planning and Goal Setting Basics
6.1. Your Greatest Ally
6.2. Setting Goals is a Must
6.3. Planning to Meet those Goals
7. Use The Basic WLC Weight Lifting Program
7.1. Weight Lifting Schedule
7.2. The Workout
7.3. Weight Selection
7.4. The Strategy
8. Learn Starting Supplements and Accessories
8.1. Starting Supplements
8.2. Starting Accessories
9. Read About The Full WLC Program Package
9.1. The WLC Program Guide
9.2. The WLC Weight Lifting Workouts
9.3. The Guide to Supplements and Accessories
9.4. The WLC Log Book
9.5. Lifetime Support
9.6. Free Updates
9.7. Unlimited Q&A
9.8. Instant Access to the WLC Program
9.9. 60 Days No Risk Guarantee
10. Get the Full WLC Program Package
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The WLC Program Table of Contents
1.Weight Lifting Basics
In this section, you’re going to learn the bare essentials of weight
lifting for building muscle and strength. These are the basics only. Full
weight lifting details are given in the Full Package.
If you learn the basics of weight lifting, you’ll be years of ahead of
others that never took the time to start out correctly. Let’s get
started…
1.1. Required Equipment
In order to perform the Basic WLC Program, you’re going to need
access to some basic weight lifting equipment. I’m going to show you
what you need…
#1: Power Rack
A good power rack is a must! This is the center
piece of any gym. A good power rack will have a
chin up bar and possibly dip bars.
A power rack provides you with everything you
need to work out safely. You don’t need a
workout partner. You don’t need a spotter.
Spotter bars are included with every power rack.
See the power rack in the image to the left. I’ve searched for the best
power rack I can find that doesn’t cost thousands of dollars.
If you are looking for a good power rack, this one includes dip
attachments and a chin up bar.
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#2: Adjustable Bench
You will need a good adjustable bench that you
can slide in and out of your power rack.
You’ll need the bench to perform some of the best
exercises.
The best adjustable bench that I can find for a great price is shown in
the image to the left and can be found here.
#3: Olympic Barbell Sets
You need at least one 300 pound Olympic barbell
set.
I personally like to have two so I don’t have to
move the bar from inside the power rack to
outside the power rack.
You’ll save a lot of time and energy if you get two barbells and lots of
extra weight plates. Most commercial gyms will have plenty of barbells
and weights.
If you are building a home gym, I highly recommend two barbells and
lots of extra weight plates. You can find more info on available barbell
sets here.
#4: Adjustable Dumbbell Set
You’re going to need a good set of adjustable
dumbbells. I made a huge mistake building my home
gym and went with fixed dumbbells. They take up too
much space and cost entirely too much.
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The WLC Program Table of Contents
See the dumbbells in the image above? Those dumbbells will save you
thousands of dollars and tons of space. You get 5 to 90 pound
dumbbells in 5 pound increments. So you get 18 pairs of dumbbells in
one.
You can find out more about the adjustable dumbbells I highly
recommend here.
That’s all the equipment you need to get started correctly with weight
lifting. There’s no need to waste money on useless machines or any
other useless equipment.
A home gym will initially cost you more but will save you thousands
per year in gym membership fees, gas costs, and wear and tear on
your vehicle. A home gym is more convenient and saves you so much
time!
Building a home gym is easy when you learn exactly what you need.
The WLC Program teaches you how to save thousands of dollars per
year with a home gym. You’ll be more consistent with your workouts,
save time, save money, and get better results! You can learn how with
the Full WLC Program.
1.2. The Best Exercises
Later in this manual, you’re going to find the Basic WLC Program
weight lifting workout. The workout program uses only the best weight
lifting exercises for building muscle and strength:
#1: The Squat
#2: The Deadlift
#3: The Bench Press
#4: The Pendlay Row
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The WLC Program Table of Contents
#5: The Overhead Press
#6: The Chin Up
#7: The Dip
#8: The Calf Raise
#9: The Curl
#10: The Extension
At each of the links above, you’ll find more information on each
exercise. You’ll find videos, discussion, and more. Make sure you
watch the videos because later you’ll need to know how to do them for
your actual workouts!
Please watch the videos of the exercises. You may just learn
something new that you didn’t know. You can actually choose any curl
or extension on those web pages for the Basic WLC Workouts.
I lifted weights for 7 years before I learned proper form through this
book. My strength and muscle gains skyrocketed after learning proper
form. Also, check out the DVD that goes along with the book I
mentioned – great instructional tool!
One of the best things you can do is to spend some time learning how
to do these exercises properly. No one spends the time learning the
exercises and many people waste years of progress. I’ve been there!
Take it from someone who learned the hard way. Take your time
studying the exercises, practicing, and learning how to do them
properly. I really can’t stress this enough.
You can start this program and take your time learning the exercises.
This program was developed to help you learn the proper methods for
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The WLC Program Table of Contents
lifting weights. Do not get in a hurry. Take your time and perfect your
form.
1.3. Warming Up Properly
Warming up before a workout and before each exercise is vital to your
success! You will greatly decrease your risk of injury and you’ll
increase your performance in the gym.
You’ll be able to lift heavier weights throughout your workout, which
will lead to faster results and bigger changes when you look in the
mirror.
There are two different warm ups that you’re going to need to do.
First: a pre workout warm up is required before you touch any
weights. Second: specific exercise warm ups need to be done to get
you acclimated to a new exercise.
For the pre workout warm up, spend about 5 minutes on any cardio
machine or cardiovascular activity such as jogging. Then do some
jumping jacks followed by some body weight squats and push ups.
For specific exercise warm ups, you need to follow these guidelines:
1. Never do more reps for a warm up set than the target number of
reps for a working set. If you are going to be doing 10 reps on a
working set, do not perform over 10 reps on a warm up set as
an example.
2. Decrease the number of reps in each successive warm up set
while increasing the weight.
3. Do more warm up sets at the beginning of your workout and less
as you progress through your workout.
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The WLC Program Table of Contents
Specific exercise warm ups are a requirement. You need to slowly
increase the weight during warm up sets and allow your body to
become acclimated to the new exercise before jumping straight into
heavy weights.
Warm ups are very important so please treat them that way. Take
your time and ensure you are warm before continuing with your
workout.
In the WLC Program Package, you will get specific guidelines to follow
with percentage charts showing you how much to increase the weight
with each successive warm up set. When you warm up properly, you
lift heavier weights throughout your workout and get better results!
1.4. A Proper Rep
There are four parts to every rep that you do for any given exercise.
Do you know what they are?
1. Lifting portion also known as the positive or concentric portion
of a rep.
2. Peak contraction at the very top of each rep.
3. Lowering portion also known as the negative or eccentric
portion of a rep.
4. Full stretch at the very bottom of each rep.
It’s very important that you do each rep with proper form. Do not stop
short of peak contraction, and do not stop short of the full stretch. Lift
forcefully and lower the weight under control.
The negative portion of each rep is the most important, but each part
of every rep is very important. Have you ever seen someone do Pull
Ups?
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Most people stop short of a peak contraction and stop short of the full
stretch and never get their chin above the bar. They are cheating on
each rep because it’s easier that way.
But they’re only fooling themselves because they’re not getting the full
benefit of the exercise!
Ensure that you concentrate on each and every rep. Do not cheat on
your reps. Progress will be much faster when you perform reps
properly. Reap the benefits of each and every rep when you use
proper form.
Weight lifting can get pretty tough as the weights start to get heavier.
You’ve got to keep on pushing hard, though. The WLC Program
contains tips and tricks for lifting heavy weight much easier. These tips
and tricks work wonders! I’ve surprised myself many times using these
tips and tricks.
2. Diet & Nutrition Basics
In this section, you’re going to learn how to
put together a basic WLC diet. The basic
WLC diet will help you get started eating the
proper foods, the proper amount, and at the
proper times.
These are only the basics, but the guidelines
given to you in this section will get you
started on the right track…
2.1. The Basic WLC Diet
You’re going to need to start counting calories each and every day.
There’s no way around this. It’s very easy to get started and with
some practice, it’s very easy to keep track of the foods you eat.
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In the WLC Program Package, you get the WLC
Log Book which includes an easy to use food
database. You simply enter foods and numbers
from nutrition labels. Then, each night you can
easily get totals. The Log Book calculates
everything for you!
I only spend a few minutes each night getting
the total number of calories, protein, carbs, fat,
and the percentages of each in my diet. The WLC Log Book makes
calorie counting simple, quick, and easy.
Finding the number of calories you need to get started building muscle
or losing fat can be difficult. I’m going to give you any easy way to
estimate the amount of calories you need to build muscle or lose fat.
Starting calories for fat loss = body weight in pounds x 13
Starting calories for muscle building = body weight in pounds x 16
Now you have the number of calories needed to start your diet. How
many protein, carbohydrates, and fat grams do you need?
30% of calories from Protein
50% of calories from Carbohydrates
20% of calories from Fat
As an example, let’s say your starting calories came out to be 3000
calories. In order to get your targets for protein, carbs, and fat, you
would need to do the following…
3000 x 30% = 3000 x 0.30 = 900 calories from Protein
3000 x 50% = 3000 x 0.50 = 1500 calories from Carbohydrates
3000 x 20% = 3000 x 0.20 = 600 calories from Fat
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Protein and carbohydrates contain 4 calories per gram while fat
contains 9 calories per gram.
Protein Target for 3000 Calorie Diet = 900 / 4 = 225 grams of Protein
Carb Target for 3000 Calorie Diet = 1500 / 4 = 375 grams of Carbs
Fat Target for 3000 Calorie Diet = 600 / 9 = 67 grams of Protein
Now, so you don’t have to do all of those calculations, I’m providing
you with a table for the Basic WLC Diet.
Please see the next page for the WLC Diet targets. You can easily find
the amount of protein, carbs, and fat that you need to be eating for
any number of calories.
Now some of this may seem difficult to you, and this isn’t even the
best way to estimate the amount of food you need to build muscle or
lose fat. You need a much more accurate method…
That method is fully explained in the WLC
Program Package. It’s not only explained, but
you get an easy to use calorie intake calculator
that spits out the numbers for you!
I’ve made everything very easy for you with the
Full WLC Program Package. And it should be
easy for you…I’ve spent 10 years figuring all of
this out so it’s easier for you.
You’ll also learn how to manipulate the basic WLC diet for building
muscle and burning fat at an even faster rate. Everything is explained
in the WLC Program Package.
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Calories
Protein
(grams)
Carbs
(grams)
Fat
(grams)
1000 75 125 22
1100 83 138 24
1200 90 150 27
1300 98 163 29
1400 105 175 31
1500 113 188 33
1600 120 200 36
1700 128 213 38
1800 135 225 40
1900 143 238 42
2000 150 250 44
2100 158 263 47
2200 165 275 49
2300 173 288 51
2400 180 300 53
2500 188 313 56
2600 195 325 58
2700 203 338 60
2800 210 350 62
2900 218 363 64
3000 225 375 67
3100 233 388 69
3200 240 400 71
3300 248 413 73
3400 255 425 76
3500 263 438 78
3600 270 450 80
3700 278 463 82
3800 285 475 84
3900 293 488 87
4000 300 500 89
4100 308 513 91
4200 315 525 93
4300 323 538 96
4400 330 550 98
4500 338 563 100
4600 345 575 102
4700 353 588 104
4800 360 600 107
4900 368 613 109
5000 375 625 111
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2.2. The Best Food Sources
You need to be eating only the best sources of protein, carbohydrates,
and fats. I’m giving you only the best sources here – there are more,
but this is a good start. The better choices you make, the better
results you get!
Lean Protein Sources
· Lean Beef 96% Preferred
· Lean Beef 92% Good
· Lean Red Meat
· Pork Tenderloin
· Whole Eggs (limit)
· Egg Whites
· Lowfat Cottage Cheese
· Skim Milk
· Chicken Breast
· Turkey Breast
· Ground Turkey
· Duck
· Lowfat Yogurt
· Protein Powders
· Venison
· Mutton
· Salmon
· Tilapia
· Other Fish
· Tuna
· Shrimp
· Crab
· Lobster
· Any Lean Meats
Natural Carb Sources
· Oats
· Bran
· Barley
· Wheat
· Rye
· Beans
· Potatoes
· Brown Rice
· Apples
· Bananas
· Grapefruit
· Oranges
· Berries
· Grapes
· Tomatoes
· Tangerines
· Romaine Lettuce
· Cabbage
· Spinach
· Broccoli
· Celery
· Squash
· Peppers
· Greens
Essential Fat Sources
· Fish Oil
· Flax Oil
· Fish
· Flaxseed
· Walnuts
· Sesame Oil
· Safflower Oil
· Sunflower Oil
· Soybean Oil
· Almonds
· Pecans
· Peanuts
· Peanut Butter
· Sunflower Seeds
· Olives
· Olive Oil
· Avocados
· Cashews
No one forces you to put anything in your body. Make the right choices
and make the best progress of your life.
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Your diet and the foods you eat is one of the most important factors
for you getting the body you want in the shortest amount of time.
Read that statement again. It’s vital that you understand that.
You need to know how to combine the best sources of food into meals
throughout the day. You need to know how to eat throughout the day
for building muscle and burning fat. When you know how to eat
properly for building muscle and burning fat, your results will vastly
improve!
The WLC Program Package teaches you how
to combine the best sources of food
strategically for building muscle and burning
fat.
You will learn what types of foods to eat at
specific times throughout the day. You’ll get
sample meal plan layouts that guide you.
You’ll be amazed at your results.
2.3. Number of Meals
You need to eat about 6 meals per day. You need a lean protein source
every 3 hours. This gives your body the building blocks it needs to
build muscle.
Eat soon after you wake up all the way up until your bed time. Ensure
you give your body a good meal once every 3 hours. Do not wake up
in the middle of the night to have a meal. Continuous sleep is more
important.
Have a slow digesting source of protein before bed time instead of
waking yourself up to eat.
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Have 6 meals per day on average. 5 to 7 is fine when spaced 3 hours
apart.
Included in the WLC Program Package are pre and post
workout meal protocols for maximizing results from your
workouts. You learn exactly what to eat before and after
your workouts. There is a crucial time period before and
after a workout, and you need to know how to take
advantage of these time periods.
2.4. Water Intake
You need to stop drinking any other beverage besides water. You can
have a few other drinks each week such as diet sodas or crystal light,
but limit those to only a few per week.
Everyone should be drinking around a gallon or 128 ounces of water
per day.
If you’re eating a high amount of calories, increase your water intake.
If you live in a hot and humid climate, increase your water intake. If
you are very active throughout the day, increase your water intake.
Water should be consumed throughout the day and especially around
and during your workouts. If you stay fully hydrated throughout the
day, you will make faster progress! This is the truth.
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Water is truly an amazing substance. I explain the full benefits of
drinking the correct amount of water in the WLC Program Package.
You’ll find out exactly how much water you need to be drinking based
on the amount of food you are eating.
2.5. Basic Calorie Cycling
Calorie cycling is fully explained with easy to use calculators in the
WLC Program Package, but I wanted to give a quick explanation of
calorie cycling if you’d like to give it a try.
The WLC Program explains how to eat before and
after a weight lifting workout to maximize muscle
gains. The extra calories you consume around your
workout add extra calories to your diet on those
days.
If you plan your diet around your workouts and eat normally besides
the extra calories from pre and post workout meals, you are using a
method of calorie cycling.
Calorie cycling gives amazing results because you keep your body off
guard with higher and then lower calorie intakes.
Here’s an example of calorie cycling. Notice the higher calorie days on
Day 1, Day 3, and Day 5:
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
3000 2500 3000 2500 3000 2500 2500
I also include more info on carb cycling along with calculators in the
WLC Program Package. Carb cycling is an amazing method of
increasing fat loss! With the easy to use calculators I provide, carb
cycling is made easy.
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2.6. Making Adjustments
Making adjustments to your diet and always striving to improve your
diet is one of the keys to making quick, continuous, and consistent
progress.
Your body will adapt to anything, so you have to be willing to make
adjustments to continue making progress. Other programs never
adjust anything and you waste your precious time working hard for no
reason!
One of the easiest adjustments you can make to your diet is improving
your food choices. I would never change anything until you are making
the best food choices. All calories are not created equal. The better
foods you eat, the better your results. That simple change alone will
help you make faster progress.
Increasing and decreasing the number of calories in your diet will help
you continue to make progress. This can be tricky, though.
You do not want to decrease your calories so much that
your body begins to burn muscle for energy and hold
onto body fat because it feels threatened.
You do not want to increase calories so much that you
begin to gain too much body fat. I explain how to do
everything step-by-step in the WLC Program Package.
With the WLC Program Package, you know exactly when to increase or
decrease calories and by how much. You learn about all of your
options for making adjustments, how to make them, and when to
make them based on your progress.
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The WLC Program Table of Contents
3. Cardiovascular Exercise Basics
Cardiovascular exercise is one of the most
important forms of exercise that you can do.
Yet, I see the so called “experts” telling people
they don’t need to do cardio if they want to gain
maximum amounts of muscle. Please do not
listen to those people!
You need to include at least 3 cardio sessions
per week into your program for at least 30
minutes each session up to a maximum of 1
hour per session. You can increase/decrease
cardio as needed to continue progress.
Cardio is a requirement of the WLC Program because it’s important for
you and your health. If you choose not to do cardio, you are making a
huge mistake!
Cardio keeps you healthy, helps you recover faster from workouts,
increases your appetite, increases your energy throughout the day,
burns excess body fat, and more! There’s just too many awesome
benefits not to include cardio in your program.
3.1. Types of Cardio
I divide cardio into 4 different types. These are my definitions as
others may divide cardio into other categories…
· Low intensity, steady state
· Medium intensity steady state
· High intensity steady state
· High intensity interval training (HIIT)
I highly recommend medium intensity steady state cardio along with
some high intensity interval training when needed.
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In order to perform medium intensity steady state cardio, you need to
know your target heart rate zones for the medium intensity range.
You also need to know how to easily monitor your heart rate
throughout a cardio session. The next few sections will teach you…
3.2. Target Heart Rate Zones
Measure your resting heart rate first. You can do this now if you’ve
been sitting and relaxing for some time. If not, the best time to
measure your resting heart rate is first thing in the morning upon
waking.
To measure your resting heart rate, you need a watch with a second
hand. Find your pulse. I use my right index finger and find the pulse
directly under my left jaw bone.
Count the number of pulses in 60 seconds. That is your resting heart
rate. Write it down.
Now you need to estimate your maximum heart rate. The easiest way
to do this is to subtract your age from 220. Maximum heart rate
equals 220 – Your Age.
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A few more calculations and you will have your target heart rate zones
for medium intensity steady state cardio…
· Reserve = Maximum Heart Rate – Resting Heart Rate
· 60% of your Reserve = Lower Target
· 80% of your Reserve = Higher Target
· Lower Range = Resting Heart Rate + Lower Target
· Higher Range = Resting Heart Rate + Higher Target
Go through the calculations above and write them down as you go.
Here’s an example of mine:
· Reserve = 191 – 60 = 131
· Lower Target = 131 x 0.60 = 79
· Higher Target = 131 x 0.80 = 105
· Lower Range = 60 + 79 = 139
· Higher Range = 60 + 105 = 165
So, my target heart range zone for medium intensity cardio is 139
beats per minute to 165 beats per minute.
I would use a heart rate monitor to ensure I stay within those target
zones throughout my cardio session…
In the WLC Program Package, I have included an
easy to use cardio exercise calculator that
calculates your target heart rate zones for
maximum fat loss.
The calculator is very easy to use and is included
in the WLC Program Owner’s section of the
website and the WLC Log book. Ensure that you
are always burning the maximum amount of fat
when doing cardio!
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3.3. Heart Rate Devices
A heart rate watch allows you to monitor your
heart rate throughout a cardio session.
A heart rate watch also tracks the number of
calories you have burned along with other
important pieces of information.
The best thing about a heart rate device is the fact that it gives you a
common point of reference between activities.
You don’t need those fancy machines telling you how many calories
you have burned. Some machines will grossly overestimate while
others will tell you you’ve burned next to nothing. You don’t need to
use the displays on machines when you have a heart rate monitor.
You can go jogging one day, swimming the next, cycling the next, and
you’ll be able to compare what you’ve done between all activities with
a heart rate watch. You can’t do that any other way!
You need a heart rate watch to ensure you stay within your target
zones throughout your cardio session. This makes it very easy for you.
Included in the WLC Program Log Book is a
cardio log to keep track of all your
cardiovascular workouts.
When you keep track of calories burned each
week, you’ll know exactly how much cardio you
need to do to burn more fat!
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3.4. Approved Activities
I highly recommend you alternate cardio sessions between a few
different machines or a few different activities. 2 to 3 different
activities should do the trick and will keep your body from adapting.
If you need a good list of cardiovascular activities that keep your
cardio workouts fun, challenging, and interesting, please see the list
below…
Rowing Machine Elliptical Trainers
Treadmill Stepper Machine
Spinning Cycle Recumbant Bike
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The machines shown are not the only activities you can do. Machines
in your home are very convenient and allow you to do your cardio
workouts at any time. They are very helpful!
But you’ll probably want to get outside with the fresh air and sun
every now and then. Outside activities keep cardio fun and interesting!
Here are some other great cardio activities…
· Rowing
· Climbing Stairs
· Jogging
· Running
· Walking
· Swimming
· Cycling
· Roller Blading
· Jumping Rope
· Skiing
Any of the above activities are great cardiovascular activities. Have
fun with them!
4. Tracking, Measuring, Adjusting Basics
The secret to making consistent and continuous progress is tracking
and measuring the correct information and making adjustments to
your program based on the correct information.
99.99% of people do not track and measure the correct information
and never make changes to their program! Do you know what this
means? 99.99% of people who work hard, exercise, and try to eat
right are not getting optimal results. Some get no results at all!
If you learn to master the concepts in this
section, you will get the fastest possible
results! With the full WLC Program Package,
you learn absolutely everything you need to
make the best decisions to keep your progress
at full speed.
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4.1. The Weekly Assessment
You need to choose a morning of the same day each
week to perform a weekly assessment.
For example, I always do my weekly assessment first
thing Sunday morning each and every week. I have
some extra time on Sunday morning and that’s the
easiest day of the week for me.
Choose a day that’s easiest for you. You must perform this assessment
first thing in the morning. Why?
Because it must be done under the same conditions each week in
order to get the most accurate information. If you do not perform the
weekly assessment under the same conditions, you will not have
accurate information to make proper adjustments to your program.
Wake up on your assessment day, use the bathroom, and head
straight to the scale to weigh yourself. You have to weigh yourself and
take a waist measurement. You’ll need to do some calculations and
then you will make decisions to adjust your program or keep it the
same.
4.2. The Basic Information You Need
During your weekly assessment, you’ll need to measure your body
weight and you’ll need to measure your waist. You should always do
this first thing in the morning on an empty stomach. This ensures you
are measuring under the same conditions each week.
Those are the basic measurements you need to take during your
weekly assessment. Body weight and your waist measurement will
give you a quick and easy indication of your progress.
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Within the WLC Program Package, you’ll learn how
to take the most important measurements for
measuring your progress.
You’ll get an easy guide to measuring your body
fat percentage. A calculator is provided to
calculate the amount of body fat and muscle you
have on your body.
I’ve given you a basic method of measuring your progress in this free
manual, but the absolute best methods are given in the WLC Program
Package.
You’ll learn how to quickly and easily measure your body fat
percentage with the WLC Program Package. Now back to the basic
method of measuring progress…
Why do you need to measure your waist? The circumference of your
waist is a great indicator of body fat gain or body fat loss. If your waist
measurement goes up, you most likely gained body fat. If your waist
measurement goes down, you most likely lost body fat.
You will use your waist measurement each week as in indicator of
body fat gain or loss. You never want to gain body fat, so an increase
in waist size means you need to make an adjustment to your program.
Besides those measurements, you need to calculate your daily average
calorie intake. You are required to count calories each and every day
and record your totals. You might have something like this:
Day 1: 2800 Calories
Day 2: 2300 Calories
Day 3: 2850 Calories
Day 4: 2300 Calories
Day 5: 2900 Calories
Day 6: 2200 Calories
Day 7: 2250 Calories
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Do you know how to calculate an average of the daily intakes shown
above?
All you do is get your calculator out and add up all the totals from each
day. Then divide that number by 7. The result is your average daily
calorie intake. Try it with the numbers above.
For example:
Sum = 2800 + 2300 + 2850 + 2300 + 2900 + 2200 + 2250 = 17600
Average Daily Intake = 17600 / 7 = 2514 Calories per day
Of course, all of these calculations are done for you within the WLC
Log Book included in the WLC Program Package. You don’t have to
worry about making any calculations.
You now have all the info you need to make a good decision on
whether or not to make adjustments to your program. I’ll show you
how in just a few minutes…
4.3. Measurement Tools
You’re going to need to have precise and
accurate tools to help you take the best
measurements. You’re going to be measuring
your body weight each week and taking a waist
measurement each week.
So you need a good bathroom scale and a good
tape measure for taking these measurements,
correct? A good scale will read your body weight
to the nearest tenth of a pound.
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Sometimes progress will come in less than ½ pound increments. For
example, a ½ pound of pure fat loss with no muscle loss is a great
result in a 1 week period. Some scales will not measure your body
weight to that type of precision.
If you don’t have the correct scale, it may show that you haven’t made
any progress at all. And then you make changes to your program
when, in fact, you were making great progress.
Did you know that a pound of pure fat will fill 2 cups? A ½ pound of fat
will fill 1 cup. Imagine losing a cup to two cups of pure fat from your
body every week. Imagine looking in the mirror after a few months.
You’ll be ecstatic with those results.
You need a scale that measures
your body weight to the nearest
tenth of a pound. A good scale
will last you a very long time and
will give you precise and accurate
measurements each week.
I use the exact scale shown to
the left. I’m very happy with it
and have been using it for a while
now with no problems.
Yes, the scale shown above is more expensive than some of the cheap
bathroom scales you may have been accustomed to.
But this scale is very high quality, will last a long time, and measures
your body weight accurately and precisely.
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You’re also going to need a good
measuring tape to take your waist
measurement.
You can use a cheap and flexible
sewing tape measure or you can
get a tape measure that’s made
specifically for measuring your
body.
I highly recommend the tape shown
to the left. You can find it here. If you’d like a slightly cheaper but
good measuring tape, please see the Myotape body tape. The Myotape
runs about half the price of the Seca measuring tape.
4.4. Gaining or Losing Weight
Your goal each week should be to either gain 1 to 2 pounds or lose 1
to 2 pounds. If you want to build muscle, work on gaining a pound or
more of body weight each week. If you want to lose fat, work on losing
a pound or more of body weight each week.
Never attempt to gain or lose more than 2 pounds per week. I
recommend about 1 pound per week. Why? As you gain more than 1
pound per week, you will tend to gain a higher percentage of body fat.
As you lose more than 1 pound per week, you tend to lose a higher
percentage of muscle in the process.
You do not want to gain unwanted body fat or lose precious muscle!
So be patient and strive for about a pound per week of either muscle
gain or fat loss. When you put together several weeks of 1 pound
gains or losses, your body starts to transform before your eyes.
If you get impatient, you can risk adding body fat and losing muscle in
the process. Your results will not be optimal if you attempt to gain
weight or lose weight too quickly. Take your time and get optimal
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The WLC Program Table of Contents
results! It may seem like your body weight is not changing fast enough
for you, but the results in the mirror will be much better if you are
patient!
Everything included in the WLC Program Package
helps you get the fastest possible results!
Every guideline, every technique, every tip, and
every trick helps you get the fastest possible
results! You can get access to all of that instantly.
Ensure you are getting the fastest possible results
and get the body you’ve always wanted in no time!
4.5. Making Adjustments
Each week, you will compare your previous body weight and previous
waist measurement. You’ll then compare your results to your goals.
Did you reach your weight gain goal of 1 pound
without an increase in waist size? Or did you reach
your weight loss goal of 1 pound and decrease
your waist size?
If you did not reach your weekly goal, you need to
make adjustments to your program. First, look to
your diet. Are you eating only the best sources of
food?
If not, start eating only the best sources of food. This is the number
one mistake people make!
If you are eating well, you will need to create a larger calorie surplus
to gain weight at a faster rate or you will need to create a larger
calorie deficit to lose weight at a faster rate.
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To create a larger calorie surplus for weight gain, increase the amount
of food you are eating. Try anywhere from 200 to 500 calories at a
time.
To create a larger calorie deficit for weight loss, you can either
increase your activity, decrease the amount of food you are eating, or
both.
Make the needed adjustments based on your
results from your weekly assessment and you will
make continuous and consistent progress on a
weekly basis!
You’ll learn how to make flawless decisions and
adjustments with the Full WLC Program. You’ll
learn how to optimize your program to make the
best progress. Everyone is different. The WLC
Program adapts to you. No other program in
existence does that!
5. Rest and Recovery Basics
One thing too many people take for granted is proper rest and
recovery. It is vital to your success in getting the body you want.
Weight lifting and cardiovascular workouts are hard on your body but
absolutely great for your body if you give your body proper rest,
recovery, and nutrition. If you do not, you will not make any progress
and you’ll end up over trained and possibly sick.
You need to eat the best possible sources of food, drink plenty of
water, get plenty of sleep, and you should attempt to keep stress in
your life as low as possible. Do these things, follow the program, and
get spectacular results.
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You’re going to learn a few things about resting and recovering
properly in this section. You need to put your time in at the gym, but
you the actual progress is made when you’re out of the gym!
The Full WLC Program includes what seems like an
endless number of tricks and tips to increase recovery
between workouts. Tips for sleeping better, decreasing
stress, self massage, curing pain, stretching, and more
is included in the WLC Program Package.
5.1. Getting Enough Sleep
I highly recommend you get at least 7 hours of sleep each night. Sleep
requirements are an individual thing. Some people need more rest
while others need less rest.
Weight lifting and cardio do require that you get a little more sleep
than you may be accustomed to. You will soon learn how much sleep
you really need.
Do not underestimate the power of sleep! I’ve been there. The times
that I’ve had trouble getting enough sleep are the times when my
progress has stalled. Lack of sleep affects everything – your mindset
especially.
Lack of sleep can force you to miss workouts, lose motivation, and
more! If you work on getting enough sleep to recover properly from
your workouts, I guarantee your results will improve.
Take naps to catch up on sleep if needed. Go to bed 30 minutes earlier
than normal. Relax and sleep well. Wake up feeling refreshed each
morning. Your body will thank you for the extra sleep by giving you
even better results.
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You can sleep too much! If you are one of those people that sleep too
much, get up and get going. This can lead to laziness. Get the sleep
you need and stop there. Too much sleep can be bad for you!
5.2. Decreasing Stress
If you want optimal results, you’ll need to keep stress at a minimum.
High levels of stress changes the environment inside your body and
can stop your progress immediately.
There’s no need to get stressed out about things in
life. Most of the things we worry about are nothing.
We can’t even change many of the things we worry
about on a daily basis.
Ask yourself, “In 5 years will I even remember
worrying about this? Is it really that important?” You
will most likely answer no to everything you’re
worrying about.
Don’t let others bother you or stress you out for no reason!
One of my biggest stressors is driving. I have a hard time driving
through traffic each and every day with people that don’t even realize
they’re driving. They don’t pay attention, they talk on their cell phone,
they cause wrecks, and they don’t realize they are driving a deadly
weapon.
I have learned to not let it bother so much. I watch out for everyone
and try to anticipate actions taken by other drivers. If you pay
attention, you can actually foresee some drivers making some stupid
decisions.
Stay calm even in stressful situations. There’s no need to get upset.
This will keep your stress levels low and will help you feel better
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The WLC Program Table of Contents
throughout the day. And it may even keep you from doing something
stupid.
Take breaks from life throughout the day. Deep breaths always help
relieve tension.
You’ll learn many techniques for decreasing stress in your life within
the WLC Program Package. Even a small decrease in stress leads to a
much better life!
5.3. Overtraining
Overtraining is a very touchy subject for many people. Most of the so
called Internet “experts” have never learned the true meaning of
overtraining.
Some people will tell you that you’re overtraining by working out 5
days per week. Others will tell you you’re overtraining without knowing
the intensity of your workout and without knowing your recovery
abilities.
If you ever see anyone tell someone else that they are overtraining
simply by looking at their schedule and workout, you can immediately
write this person off as a “want-to-be” expert. The person has no idea
what they are talking about.
Overtraining is an individual thing. It depends on your
recovery abilities, the sleep you get, your diet, water
intake, intensity of your workouts, frequency of your
workouts, amount of cardio, genetics, and more! So
no one can ever tell you that you’re overtraining. Only
you will know that you’re overtraining.
If you are making progress in the gym, you are doing great. If you are
gaining strength in the gym, you are not overtraining. If your strength
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gains slow to a halt and you’ve been lifting for a few months, you are
getting closer to the overtraining edge.
You never want to reach overtraining, so the best strategy is to take a
one week break from weight lifting and cardio when the strength gains
come to a halt.
Spend the week resting and eating the best foods. Never take a break
from eating properly. If you do, you could lose all of the progress
you’ve made over the past few months.
The one week break will allow your body to fully recover. You can then
start lifting weights and doing cardio again. Start with lighter weights
than what you ended with and work your way back up.
The break from weight lifting is a strategy
employed within the WLC Program to keep you
progressing throughout the year.
This break allows your weight lifting workouts to
provide you with continuous progress without
you having to fight so hard!
6. Planning and Goal Setting Basics
You have to make plans and set goals to be successful in getting the
body you’ve always wanted. It feels great to set an ambitious goal, do
everything you can to reach that goal, finally reach that goal, and then
celebrate!
You should set goals and reward yourself accordingly. You don’t want
to reward yourself with a brand new vehicle for not cheating on your
diet for a one week period. That’s just too much for meeting such a
simple goal.
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My wife’s reward for completing college, passing her Registered
Nursing (RN) exam, and getting a good job, was a brand new vehicle.
Set goals and set your rewards as
you set your goals. Once you get the
body you’ve always wanted, reward
yourself with a nice vacation to a
warm, sunny, and relaxing beach.
See what I mean?
When you set goals that are
important to you with rewards that
are important to you, you’ll want to
reach your goals faster than ever. And you’ll do everything in your
power to get there.
Vacations are a great reward for reaching your goals throughout the
year.
6.1. Your Greatest Ally
Do you have any idea what your greatest ally could be in getting the
body you’ve always wanted? Hint: This can also be your greatest
enemy in reaching your goal.
Your mind can be your greatest ally in reaching your goals, or it can be
your greatest enemy. This is the truth. Your subconscious mind can
destroy your efforts, or it can help you reach your goals faster than
you ever thought possible.
The secret to turning your mind into your greatest ally is believing you
can achieve your goals. If you ever have a negative thought, your
mind will help sabotage your goals. Believe in yourself. Believe you
can reach your goals.
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You will develop your greatest ally in your quest to get the body
you’ve always wanted. Tell your mind what you want, believe you can
get what you want, and watch it happen! It really is amazing.
In order to turn your mind into your greatest
ally, you need to follow several steps.
These steps are not difficult to follow. Once you
know them, you can start programming your
mind to work with you in reaching your goals.
The Full WLC Program Package includes all of
the steps you need to take to turn your goals
and dreams into reality.
6.2. Setting Goals is a Must
You need to set goals before beginning this program. Set daily,
weekly, monthly, and program goals. Set a final overall goal.
With each goal, set a reward that fits. Then review your goals, believe
you can reach them, and reward yourself when you reach them.
Set new goals as you reach your goals and reward yourself. Life is
amazing and feels great when you set goals and reach them. You
should give it a try. You’ll see exactly what I mean.
Without goals, you have no purpose in life. Set goals. Your life will
take an entirely new direction. And you’ll be happier than ever.
Learn how to set goals properly with the WLC Program Full Package.
Setting goals the correct way and following the guidelines in the WLC
Program Package will lead to you not only reaching your goals, but
reaching them much faster than you might think.
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6.3. Planning to Meet Those Goals
Make a plan to meet those goals. This Basic WLC Program gives you a
plan to reach your goals of getting the body you want. The purpose of
this manual is to help you get started with the basics.
The WLC Program Manual gives you the full plan you need to reach
your body composition goals in the shortest possible time.
You’ll learn how to set other goals in life, and you’ll learn how to make
a plan to meet them. The WLC Program gives you the confidence you
need to start setting goals, planning to meet them, and actually
meeting them!
If you can get the body you’ve always wanted, you can do anything in
life! That’s the truth!
Getting the body you’ve always wanted is easy
when you know how. When you have a plan that
works, anything is easy. The WLC Program is that
plan.
I really can’t wait for you to see the spectacular
results you’ll receive when following the WLC
Program. I love to hear success stories, and I’ve
heard so many. I want to hear your success story
next!
7. The Basic WLC Weight Lifting Program
You’ll find the details you need to get started on a great weight lifting
program in this section. This basic program is for any experience level
and is great for beginners. Even intermediates and advanced lifters will
do great on this program.
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This program includes all the best strength building and muscle
building techniques than most programs get wrong. You get a program
intelligently designed to help you build the body you’ve always
wanted.
Most programs are designed around the wrong factor, which happens
to be intensity. The number one factor for making progress in the gym
and getting results is increasing the amount of weight and/or reps
over a period of time.
So everything you’ll be doing in this program is designed around that
factor. And you’ll soon know why it’s the number one muscle building
factor!
With the Full WLC Program Package, you
get 6 phases of different weight lifting
programs. Each phase is totally different
and designed to keep you motivated,
interested, and making the best progress
of your life.
Every question you can think of is
included in the WLC Program Workouts
Manual shown to the left there. The workouts manual is over 150
pages and includes over a year’s worth of different weight lifting
programs – all designed around the most important muscle building
factor!
The workouts are designed to help you learn so much more about
weight lifting.
Each phase gives you something new! You’ll absolutely love these
workouts, and you’ll look forward to each and every one of them.
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7.1. Weight Lifting Schedule
You’re going to be lifting weights 3 days per week. You’ll be doing the
same workout 3 times per week, but you’ll vary the weight, reps, and
sets throughout the program.
You don’t need any other variation to make unbelievable progress.
Changing exercises is not necessary. Your body never has the chance
to adapt to the weight increases, changes in reps, and changes in the
number of sets.
Too many people believe you have to do a huge number of different
exercises just to work the muscle from different angles. Well, that is
completely wrong! You don’t need a huge number of exercises and
different workouts to make great progress.
You’ll soon see the power of this workout program. Here’s your weekly
weight lifting schedule…
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Weight
Lifting
Off Weight
Lifting
Off Weight
Lifting
Off Off
You can choose the days you want to work out as long as you workout
3 times per week and rest at least 36 to 48 hours between workouts.
For example, you can choose Day 1 as Monday, Day 3 as Wednesday,
and Day 5 as Friday. You can even change the schedule around each
week if you have certain commitments that would cause you to miss a
workout.
Simply ensure you workout 3 times each week and rest 36 to 48 hours
minimum between workouts. You’ll do great if you follow those simple
guidelines.
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7.2. The Workout
You’re going to be doing each of the best exercises we talked about
earlier. These exercises will build a balanced physique and will be
performed in this order each workout:
1) Squat
2) Bench Press
3) Pendlay Rows
4) Overhead Press
5) Chin Ups
6) Dips
7) Calf Raise
8) Curls
9) Extension
10)Deadlift (Day 3 only)
You now know the exercises you’ll be doing and the order, but you
need to know the number of sets, reps, and rest between sets, right?
Here you go…
F = Failure
Rest column is in seconds
Grayed out area means you do not perform that exercise for that day.
WLC Program
Basic
Week 1, Day 1 Week 1, Day 3 Week 1, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 6 1 120 8 1 120 10 1 120
2 Bench Press 6 1 120 8 1 120 10 1 120
3 Pendlay Rows 6 1 120 8 1 120 10 1 120
4 Overhd Press 6 1 120 8 1 120 10 1 120
5 Chin Ups F 1 120 F 1 120 F 1 120
6 Dips F 1 120 F 1 120 F 1 120
7 Calf Raise 6 1 120 8 1 120 10 1 120
8 Curls 6 1 120 8 1 120 10 1 120
9 Extension 6 1 120 8 1 120 10 1 120
10 Deadlift 8 1 120
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WLC Program
Basic
Week 2, Day 1 Week 2, Day 3 Week 2, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 12 1 120 12 1 120 12 1 120
2 Bench Press 12 1 120 12 1 120 12 1 120
3 Pendlay Rows 12 1 120 12 1 120 12 1 120
4 Overhd Press 12 1 120 12 1 120 12 1 120
5 Chin Ups F 1 120 F 1 120 F 1 120
6 Dips F 1 120 F 1 120 F 1 120
7 Calf Raise 12 1 120 12 1 120 12 1 120
8 Curls 12 1 120 12 1 120 12 1 120
9 Extension 12 1 120 12 1 120 12 1 120
10 Deadlift 12 1 120
WLC Program
Basic
Week 3, Day 1 Week 3, Day 3 Week 3, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 12 1 120 12 1 120 12 1 120
2 Bench Press 12 1 120 12 1 120 12 1 120
3 Pendlay Rows 12 1 120 12 1 120 12 1 120
4 Overhd Press 12 1 120 12 1 120 12 1 120
5 Chin Ups F 1 120 F 1 120 F 1 120
6 Dips F 1 120 F 1 120 F 1 120
7 Calf Raise 12 1 120 12 1 120 12 1 120
8 Curls 12 1 120 12 1 120 12 1 120
9 Extension 12 1 120 12 1 120 12 1 120
10 Deadlift 12 1 120
WLC Program
Basic
Week 4, Day 1 Week 4, Day 3 Week 4, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 10 2 90 10 2 90 10 2 90
2 Bench Press 10 2 90 10 2 90 10 2 90
3 Pendlay Rows 10 2 90 10 2 90 10 2 90
4 Overhd Press 10 2 90 10 2 90 10 2 90
5 Chin Ups F 2 90 F 2 90 F 2 90
6 Dips F 2 90 F 2 90 F 2 90
7 Calf Raise 10 2 90 10 2 90 10 2 90
8 Curls 10 2 90 10 2 90 10 2 90
9 Extension 10 2 90 10 2 90 10 2 90
10 Deadlift 10 2 90
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WLC Program
Basic
Week 5, Day 1 Week 5, Day 3 Week 5, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 10 1 120 10 1 120 10 1 120
2 Bench Press 10 1 120 10 1 120 10 1 120
3 Pendlay Rows 10 1 120 10 1 120 10 1 120
4 Overhd Press 10 1 120 10 1 120 10 1 120
5 Chin Ups F 1 120 F 1 120 F 1 120
6 Dips F 1 120 F 1 120 F 1 120
7 Calf Raise 10 1 120 10 1 120 10 1 120
8 Curls 10 1 120 10 1 120 10 1 120
9 Extension 10 1 120 10 1 120 10 1 120
10 Deadlift 10 1 120
WLC Program
Basic
Week 6, Day 1 Week 6, Day 3 Week 6, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 8 2 90 8 2 90 8 2 90
2 Bench Press 8 2 90 8 2 90 8 2 90
3 Pendlay Rows 8 2 90 8 2 90 8 2 90
4 Overhd Press 8 2 90 8 2 90 8 2 90
5 Chin Ups F 2 90 F 2 90 F 2 90
6 Dips F 2 90 F 2 90 F 2 90
7 Calf Raise 8 2 90 8 2 90 8 2 90
8 Curls 8 2 90 8 2 90 8 2 90
9 Extension 8 2 90 8 2 90 8 2 90
10 Deadlift 8 2 90
WLC Program
Basic
Week 7, Day 1 Week 7, Day 3 Week 7, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 8 1 120 8 1 120 8 1 120
2 Bench Press 8 1 120 8 1 120 8 1 120
3 Pendlay Rows 8 1 120 8 1 120 8 1 120
4 Overhd Press 8 1 120 8 1 120 8 1 120
5 Chin Ups F 1 120 F 1 120 F 1 120
6 Dips F 1 120 F 1 120 F 1 120
7 Calf Raise 8 1 120 8 1 120 8 1 120
8 Curls 8 1 120 8 1 120 8 1 120
9 Extension 8 1 120 8 1 120 8 1 120
10 Deadlift 8 1 120
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WLC Program
Basic
Week 8, Day 1 Week 8, Day 3 Week 8, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 6 3 90 6 3 90 6 3 90
2 Bench Press 6 3 90 6 3 90 6 3 90
3 Pendlay Rows 6 3 90 6 3 90 6 3 90
4 Overhd Press 6 3 90 6 3 90 6 3 90
5 Chin Ups F 2 90 F 2 90 F 2 90
6 Dips F 2 90 F 2 90 F 2 90
7 Calf Raise 6 3 90 6 3 90 6 3 90
8 Curls 6 3 90 6 3 90 6 3 90
9 Extension 6 3 90 6 3 90 6 3 90
10 Deadlift 6 2 90
WLC Program
Basic
Week 9, Day 1 Week 9, Day 3 Week 9, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 6 2 90 6 2 90 6 2 90
2 Bench Press 6 2 90 6 2 90 6 2 90
3 Pendlay Rows 6 2 90 6 2 90 6 2 90
4 Overhd Press 6 2 90 6 2 90 6 2 90
5 Chin Ups F 2 90 F 2 90 F 2 90
6 Dips F 2 90 F 2 90 F 2 90
7 Calf Raise 6 2 90 6 2 90 6 2 90
8 Curls 6 2 90 6 2 90 6 2 90
9 Extension 6 2 90 6 2 90 6 2 90
10 Deadlift 6 2 90
WLC Program
Basic
Week 10, Day 1 Week 10, Day 3 Week 10, Day 5
Targets Targets Targets
# Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
1 Squat 6 1 180 6 1 180 6 1 180
2 Bench Press 6 1 180 6 1 180 6 1 180
3 Pendlay Rows 6 1 180 6 1 180 6 1 180
4 Overhd Press 6 1 180 6 1 180 6 1 180
5 Chin Ups F 1 180 F 1 180 F 1 180
6 Dips F 1 180 F 1 180 F 1 180
7 Calf Raise 6 1 180 6 1 180 6 1 180
8 Curls 6 1 180 6 1 180 6 1 180
9 Extension 6 1 180 6 1 180 6 1 180
10 Deadlift 6 1 180
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If you are still making strength gains after week 10, continue with the
same schedule as Week 10. You can even decrease the number of reps
to 4 on some exercises if needed to continue increasing the weight.
You may have some other questions about the workouts. Let me try to
answer some of those…
Multiple Sets
When you see there are multiple sets to do, please keep the weight
the same for the second set and complete reps until the rep speed
begins to slow. Do not go to failure!
Do not worry about reaching the target number of reps on the second
and third sets. Stop the set when the rep speed slows.
Chin Ups and Dips
You’ll see that I want you to go to failure on each of these exercises
for the number of sets listed.
When you can’t perform another full rep, stop the set. This doesn’t
mean to go to complete failure and fight for every inch. Simply stop
when you know you can’t perform another full rep.
If you have trouble doing very many chin ups or dips (most people do
so don’t sweat it), you have two options.
#1: You can use the jump up method in which you simply jump to the
top of the rep and lower yourself under your own control. This works
very well for increasing your strength.
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#2: Or, you can get some pull up bands and wrap them around your
leg as shown in the image:
Get Your Pull Up Bands Here!
The bands provide the extra help you need to lift your body from the
bottom to the top of a chin up or a dip. I prefer the jump up method,
but some of you may choose to use bands – it’s a great method too!
Rest between Sets and Exercises
You’ll see the number of seconds to rest between sets and exercises.
Please take the time needed to warm up properly for the next
exercise. When there are multiple sets of an exercise, please follow the
rest between sets given in the workout tables. You should never need
more than 5 minutes rest between sets. The more your rest, the
longer your workout will last. Keep it moving!
Why no ab exercises?
Your abs get worked plenty with the exercises given. If you need to do
ab exercises for some unknown reason, do them before or after your
cardio workouts. If you want to see your abs, you simply need to lose
fat from that area. Ab exercises do not burn fat!
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Why Deadlifts only one day per week?
Deadlifts are a very taxing exercise. Doing them once per week saves
your lower back and allows you to make good progress on the lift.
Doing them 3 times per week would be very tough on your body.
Going to Failure
I do not want you to go to failure on most sets except for chin ups and
dips. You may reach failure every once in a while in an attempt to
reach the target number of reps. You may also get close to failure
during the last week of each rep range. That’s okay. Most of the time,
though, you will not be going to failure.
Do not do more reps than the target number listed. I don’t care if the
set is easy. Stop the set when you reach the target number of reps!
If you have any other questions you need answered, contact me. Use
the form at the bottom of that web page or email me at josh@weightlifting-
complete.com. I’ll be happy to answer your questions.
7.3. Weight Selection
You need to know how much weight to start out
lifting and how much weight to lift each
workout. This is going to be up to you, but I’m
going to give you some simple guidelines…
Start out with very light weights on every
exercise. Did you notice that the first week has
you starting out with 6 reps, then 8 reps, and
then 10 reps? I want the first week to be very easy for you. This is
done purposely.
Start out with very light weights and do not stress your body much at
all. Increase the weight slightly from workout to workout the first
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week, but ensure you’re not lifting very heavy weights. The heavy
weights will soon come.
From there, you should strive to increase the weights each workout.
Increase by a few pounds each workout or by 5 pounds at most. If you
have trouble reaching the target number of reps at a given weight,
simply keep the weight the same for the next workout. When you
reach the target number of reps, increase the weight the next
workout.
You may need smaller weight plates to help
you increase the weight by smaller amounts.
You can attach magnetic weights to the sides
of dumbbells, and you can use fractional
plates to add to your barbell.
Never increase the weight unless you’ve
completed all reps with good form. Good
form is very important! Do not continue increasing the weight if you
aren’t using good form on all reps!
The target number of reps decreases over the course of the weight
lifting cycle. Do you know why? Let’s learn…
7.4. Strategy
The number of reps decreases over the course of the weight lifting
cycle so you can continue to increase the amount of weight. Increasing
the amount of weight you lift is the most important muscle building
factor!
So, start out with very light weights so that you’re able to increase the
weight from the beginning to the end of the cycle. If you need to
repeat a weight for a few workouts, that’s okay! As long as you
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continue to increase the weight from the beginning to the end, you will
do great.
You do not need to ask anyone for their opinion on this program
before beginning. I’ve had a person tell me that their friend doesn’t
believe this will work because it’s not enough sets or total work.
Well, that friend has no idea what he/she is talking about! Instead of
asking someone for their opinion, give this a shot. You’ll see how great
it works on your own. You don’t need an opinion. Do the program and
I guarantee you’ll be ecstatic with your results! And then you’ll know.
I have been through every type of program, and I can tell you which
ones work simply by looking at them. The program must be centered
around the number one muscle building factor just as this Basic WLC
Program.
The full body workout is one of the best workouts you can possibly do.
You get 3 chances each week to build muscle. With split routines, you
get only 1! Give this workout program a chance. It works wonders!
Within the WLC Program Package, you’ll
learn more about how to customize a
workout to improve specific muscle groups.
No other program out there teaches you
how to do this. The WLC Program does!
If you need to improve your chest, back,
arms, legs, calves, or any muscle group, I
show you how to change your workout to
improve these muscle groups!
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8. Starting Supplements and Accessories
I’m going to give you a few supplements and accessories to get you
started that truly work and help you reach your goals faster.
Nothing is magic when it comes to the world of building a better body.
But there are some things that can give you that little extra amount of
help that you might need…
I’m only including a few of the best supplements and accessories that
everyone seems to love! Give these a shot. I’m sure you’ll like them as
much as I do and the thousands of others who have tried them.
8.1. Starting Supplements
I’ve got 3 supplements that I want you to consider. These
supplements will give you that extra edge you need to get better
results.
#1: Whey Protein
This supplement is going to be a must for many of you. Why?
Many of us, including me, do not
have time throughout the day to sit
down and eat a full course meal. A
meal can take anywhere from 10 to
20 minutes to eat.
Whey protein allows you to easily
eat (or drink to be specific) an
entire meal in only a few minutes.
If you have a job that doesn’t allow
you very much time to eat every 3
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hours, whey protein is going to allow you to down a quick meal and
make unbelievable progress.
Is whey a better source of protein than beef, chicken, fish, or other
whole food sources?
Whey protein is not magical. It isn’t going to turn you into a
superhuman or anything like that. Some supplement companies will
make you believe that, but it just isn’t going to happen. Whey protein
is simply another source of protein. I prefer beef, chicken, fish, and
other whole food proteins, but whey really helps out in times of need!
Whey is one of the cheapest forms of protein available! This is a huge
advantage. You’ll be increasing your protein intake while on the WLC
Program, so whey will help you keep the cost down. Whey is as cheap
as canned tuna when compared gram for gram!
One of the biggest advantages of whey can also be a disadvantage at
times. Whey protein is a fast acting source of protein. In other words,
it hits your bloodstream faster than other protein sources and provides
the body with the building blocks it needs much quicker than other
sources. Amino acids in the bloodstream will not stay around for as
long as other sources, though.
Whey’s fast acting nature makes it perfect for post workout
supplementation along with simple carb sources. For other times
throughout the day, it’s best to mix whey with complex carb sources
and essential fats. This will slow down the absorption of protein and
create a longer lasting effect.
My Recommendation
I’ve been using whey protein for a long time now. I’ve tried several
different brands and flavors. I’ve used expensive forms of whey such
as whey isolate, ion exchange, and many other forms of whey. I’ve
tried mixtures of protein powder including egg protein, casein, milk
isolate, and other forms of protein.
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Simply put, the cheapest form of whey protein (whey concentrate) has
given me equal results. Many others report the same thing.
I highly recommend that you save your money and stick with whey
concentrate. If you want to experiment with more expensive forms of
protein, be my guest. Keep track of your results as you will with WLC,
and see if your results improve.
1. Optimum Nutrition 100% Whey Protein
No whey can compare in taste, quality, and price to Optimum
Nutrition. I’ve been using this brand of whey for many years. I’ve
experimented with others and have some pretty good ones, but I
always come back to Optimum Nutrition whey. I highly recommend
this brand.
Link to Optimum Nutrition 100% Whey
2. AST VP2 Whey Protein Isolate
If you want to experiment with a higher quality whey protein, I
highly recommend VP2 by AST.
If you do experiment, only use this whey protein for post workout
to cut down on cost. I used this protein for several years pre and
post workout with great results!
That’s the only reason I recommend this higher costing protein:
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Link to AST VP2 Whey
There you go – you’ve got 2 very good options for whey protein. The
first option is my recommendation. I’ve only included a second option
for those that want to try a higher quality protein further down the
road. You don’t need a higher quality protein to get great results!
The Full WLC Program Package includes a
Guide to Supplements and Accessories. I’ve
included only the best supplements and the
best accessories in this manual.
It covers over 50 different products. The
manual is over 70 pages in length!
If you want to know more about the best supplements and
accessories, please get your copy of the WLC Program today. This
manual alone will save you thousands of dollars!
#2: Fish Oil
Essential fats, as discussed in the diet and nutrition section of the WLC
Program Manual, are required. Fish oil capsules are a convenient
addition to any meal. For example, whey protein mixed with oats and
some fish oil capsules gives you a quick muscle building meal!
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There are just too many benefits to fish oil to ignore that go above and
beyond muscle building and fat loss. This supplement is one of my
favorites and would be right at the top of my list of must have
supplements.
Why do you need fish oil? Well, fish oil contains two fatty acids (DHA
and EPA) that your body can produce from other sources. The human
body is not very efficient in producing these fatty acids from other
sources. So, fish oil provides your body with these fatty acids with no
extra work from your body.
What are the benefits of fish oil?
 Increases metabolism
 Stabilizes blood sugar levels
 Allows fatty acids to be released into the bloodstream for energy
source
 Anti inflammatory benefits
 Recover faster from workouts
 Less joint pain
 Less joint inflammation
 Prevents and relieves painful conditions such as arthiritis
 Lowers cholesterol
 Lowers triglycerides
 Improves blood pressure
 Lowers LDL’s
 Increased good cholesterol HDL
 Decreased chance for stroke and heart attack
 Better brain function
 Improves focus
 Improves memory
 Increases intelligence in babies
 Reduced risk of prostate, colon, and breast cancer
In other words, fish oil is an amazing supplement that fits perfectly
with the WLC Program. You’ll be healthier, you’ll build more muscle,
and you’ll burn more fat with fish oil. And fish oil is not very expensive
either! You just can’t get any better than that.
Where can you purchase fish oil? What do I recommend?
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You can find fish oil in liquid form and capsule form. I prefer capsule
form simply because it’s much easier to take with you. Liquid is not so
easy to take with you during the day. It needs to stay refrigerated for
freshness and carrying a bottle with you all day just doesn’t work very
well.
If you plan on keeping for home use, I recommend liquid form. You
can add it to a protein shake at any time. I’m giving you my two
recommendations below:
Carlson Fish Oil Softgel Capsules Carlson Fish Oil Liquid Form
I don’t hype up supplements unless there’s a good reason. Fish oil is
the only major source of DHA and EPA. Everyone needs to supplement
with fish oil! Live a healthier life!
#3: Vitamins
Getting the proper amount of vitamins, as you already know, is very
important to your progress on the WLC Program. That’s why I highly
recommend that you eat a variety of foods while on the WLC Program.
Nothing beats whole foods for vitamin and mineral intake.
But, many of us have trouble eating a variety of foods. You will get
better with time as eating a variety of foods takes some grocery
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planning and preparation. Fresh food can go bad before you get
around to eating it a few days later. So, many of us eat the same
foods each day simply because it’s easier to stick to your diet that
way.
This is where vitamins come in. A good vitamin supplement will help
cover all the bases and ensure you are giving your body everything it
needs to build muscle and burn fat.
My Recommendation
I highly recommend a liquid vitamin supplement over any tablet
version. I absolutely love the liquid vitamin from Nature’s Way.
Nature’s Way Alive Liquid Vitamins
Give this liquid vitamin a shot. It lasts a month and will have you
feeling even better in no time. Compare this liquid version to any
tablet version. You will feel the difference! Cover all your bases and
ensure your body has what it needs!
8.2. Starting Accessories
I’ve put together the 3 best program accessories for helping you make
faster progress. One of these even makes your life a little easier too…
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#1: New Grips
New Grips weight lifting gloves are a must have! They protect your
hands but they’re much more than a simple weightlifting glove or grip.
This is a unique glove, and I’m sure you’ve never seen anything like it.
New Grips will help you lift more weight and do more reps -
guaranteed by the owner. I’ve talked with the owner of New Grips
several times after buying my pair several years ago.
I let him know how much I loved his product. Alan is one of the nicest
guys you’ll ever meet. He stands behind his product 100% and will
give you your money back if you’re not happy. You can’t go wrong.
I guarantee you’ll be more than happy with these gloves.
I’m a little picky when it comes to my weight lifting equipment and
accessories. These gloves have passed my test! I’ve been using them
for more than 3 years now – the same pair!
Any normal weightlifting glove won’t last anywhere close to 3 years
and won’t give near the results. I highly recommend these gloves.
There is no better option…
Without New Grips With New Grips
Get your New Grips Here!
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You can read more about New Grips on my website at this link. You
can read more about that they’ve done for me, and how they’ll help
you build greater amounts of muscle. There are, what seems like, an
endless number of benefits.
I highly recommend a pair of New Grips for your weight lifting
workouts. Protect your hands, improve your strength, and get the
body you’ve always wanted!
#2: Blender Bottle
There is no better protein shaker bottle in the world! The Blender
Bottle is the absolute best. I’ve tried so many different shaker bottles
for mixing protein shakes. Most every one of them leak or the top will
pop off every so often.
Have you ever been driving to work and drinking a protein shake and
the top pops off? I have. Imagine chocolate protein shake all over your
clothes. That was a great day! Imagine cleaning up your vehicle after
spilling that…
Another problem with protein shaker bottles is the fact that they leak
very often. I cannot stand bottles that leak! Your hands get sticky, and
you lose precious protein that you spend your hard earned money on.
The blender bottle will not leak.
If you’ve used whey protein before or casein protein especially, you’ll
know that it can be clumpy at times. The blender bottle comes with a
blender ball that ensures you get no clumps!
The blender bottle, at the time of this writing, is less than $6 and only
a few more dollars than all the other cheaper, low quality bottles. I
highly recommend that everyone have at least one of these bottles for
their pre and post workout shakes.
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Get your Blender Bottles Here
I would order 3 bottles. One bottle for home use, and two for the
road. For example, I always have a few bottles made up with whey
protein and ground oats. If I’m going somewhere, this ensures I’m not
tempted to eat bad food or go without food for extended periods of
time.
#3: Weight Lifting Shoes
When you are lifting weights, you do not want any type of shoes that
provides cushion. This includes the typical shoes with gel and air in the
soles. You don’t want to wear running shoes or cross trainers!
When you wear cross trainers, running shoes, or any shoe with gel or
air in the soles, you create a layer between your feet and the ground.
This means you’re going to have to apply more force through that
layer of air or gel to the ground just to lift the same amount of weight.
If you have proper weight lifting shoes, you will be able to lift more
weight instantly. You’ll also provide a stable and level base that allows
you to lift with perfect form. Some shoes will automatically put you off
balance. You can’t afford this when you’re lifting heavy weights!
So, get yourself a good pair of weight lifting shoes today. Where? Well,
I’m giving you a link to several choices. You’re going to find that I
highly recommend wrestling shoes because they’re perfect for lifting
weights…
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Get Weight Lifting Shoes Here!
The shoes shown in the image above are great shoes for lifting
weights. You’ll have a stable and level base with no air or gel between
your feet and the ground. You’ll find many other great options at the
link above. Check it out!
If you’d like to see some other options, please visit my page on weight
lifting shoes.
You’ll find over 30 accessories in the WLC
Program much like the ones I’ve shown you
here that will help you reach your goals even
faster!
I can’t wait for you to try some of these
accessories!
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9. The Full WLC Program Package
For those of you who may be interested in the Full Version of the WLC
Program, I’ve put this section together to give you the details you
need before you decide to purchase the Full Program.
The Full WLC Program (as shown below) is only $49 at this time.
The price of the program will go up as I continue to add features. If
you purchase the program at this time, you get free lifetime updates.
This means you get all the new features of the program for free! And
I’ve got a lot of new features planned!
I’m going to give you all the details you need to know about the WLC
Program over the next several pages. I think you’re going to be
pleasantly surprised at what you get inside this program…
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9.1. The WLC Program Guide
The WLC Program Guide is the main guide to the program. The
purpose of the WLC Program is to help you get the body you’ve always
wanted in the shortest possible time.
The Guide is over 400 pages in length. It’s easily organized so you
navigate your way through the manual in no time. It only includes
information you need to get the body you want as quickly as possible.
The WLC Program Guide is packed full of secrets, tips, and tricks that
you simply won’t find anywhere else.
You won’t have to search your way through several websites, books,
and perform research just to find the best way to build muscle and
burn fat. I’ve done all of that for you! You will have everything you
need in one location.
You won’t have to make mistakes and worry that you’re not doing
something the best possible way. You will know that you’re doing
everything correctly simply by following the program guidelines.
There are 8 main sections within the WLC Program Guide. Each is filled
with information you need:
1) Weight Lifting
2) Diet and Nutrition
3) Cardiovascular Exercise
4) Tracking, Measuring, Adjusting
5) Rest and Recovery
6) Muscle Building Principles
7) Fat Loss Principles
8) Planning Your Program
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I want to give you a few of the details you’re going to get in each
section of the WLC Program Guide. Ready?
Weight Lifting
 Learn how to double or even triple the amount of muscle you can
build compared to typical weight lifting programs.
 Learn how to do exercises properly which leads to much faster
progress. You’ll stay injury free when you learn proper exercise
form.
 Learn the proper way to perform a rep and the optimal intensity for
weight lifting so you never over train.
 Learn how to warm up properly so you’re lifting heavier weights
throughout each workout. The vast majority of people never gets
this right and waste their time and effort in the gym.
 Learn 10 of the best secrets for lifting heavier weight during a
workout. You’ll be amazed at the weight you can lift when you use
these secrets.
 How to develop the attitude and mentality you need to be
successful at weight lifting.
 Learn the true purpose of weight lifting. If you don’t get this one
right, you will never get the body you want quickly!
 How to build a balanced physique with the best muscle building
exercises for each major muscle group.
 Learn the truth about free weights and machines. Which one is
better? Do machines really work for building muscle and strength?
This decision alone could cost you years of progress.
 Learn just how important proper form and technique on weight
lifting exercises can be. If you get this right, you could save
yourself years of time.
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 Learn how to save thousands of dollars per year in gym costs. You’ll
get all the information you need to build a properly equipped home
gym.
 You’ll learn why you should avoid personal trainers that charge a
ridiculous amount of money to help you. Did you know the cost of
the WLC Program is less than a single, one hour session with a
personal trainer?
 Learn how to tap into the amazing strength you have within
yourself to lift heavier weights. Do you realize the amount of
strength you have within your body? You soon will…
 Decrease your chance for injury and increase your performance by
following specific warm up guidelines.
Diet and Nutrition
 Learn how to make the right choices when it comes to buying and
eating foods. When you have the info you need to make the correct
choices, it’s much easier to eat healthier.
 The right foods can take you one small step closer to your goals
while the wrong foods can take you one huge step backwards.
Learn why every meal and every piece of food that you put into
your body affects your results.
 Learn the true purpose of food. 99% of people do not know or
realize the true purpose of food. When you learn the true purpose
of food, you’re entire outlook will change! The results you want will
come easier and faster.
 Learn about the single most important nutrient in your body. You’re
probably not getting enough of this nutrient. When you do, your
body will begin to change!
 Learn what you shouldn’t be drinking. This is probably going to
surprise you. I bet some of things you normally drink are killing
your progress. You’ve got to see this.
 How much protein should you be eating each day? Are you eating
enough protein or too much? Learn the optimal amount for building
muscle and burning fat.
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 How often should you be eating? Did you know protein cannot be
stored within the body like carbohydrates and fat? Learn how many
meals you should be having each day and how often you should be
eating.
 Do carbohydrates make you fat? Do low carb diets work? Finally,
learn the truth about carbohydrates.
 Do you know what to look for on nutrition labels? When you see
certain ingredients in a food, you should know not to buy these
foods. Certain foods can stop your progress in its tracks!
 Learn the real truth about fats. How much fat do you need in your
diet? Learn the optimal amount of fat to have in your diet to create
the optimal environment for building muscle and burning fat.
 Learn how to use the law of energy balance to your advantage.
Most people have no idea how this law works.
 Learn how to permanently lose body fat. Have you been on a
program before that only provided temporary results? Most all of us
have, and it’s not your fault!
 Learn the exact amount of protein, carbs, and fat to have in your
diet. Get this right, and your results will vastly improve.
 Learn how to manipulate the amount of protein, carbs, and fat in
your diet to build even more muscle and burn more fat.
 Learn how to eat properly to promote muscle gain and fat loss,
increase your metabolism, control hunger, and create higher energy
levels throughout the day.
 Learn how to construct a daily meal plan with the perfect
combination of protein, carbs, and fat that will lead to you getting
permanent results faster than ever before!
 Pre and post workout are two of the most vital times in your quest
to get the body of your dreams. Learn how to eat properly around
your workouts so that you maximize your results.
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 Learn a new and better strategy for fat loss. Hint: It doesn’t involve
starving yourself. You eat larger amounts of food and burn fat
faster than ever before!
 Once you learn how the human body works, fat loss becomes very
easy. And you will soon learn how the human body works…
 Learn how to accurately estimate the number of calories you need
to be eating to reach your goals. You’ll know exactly where to start
with the amount of food to eat, and you’ll know where to go over
the next several months with your food intake.
 Learn a simple method of manipulating your calorie intake to get
amazing fat loss results.
 Learn how to manipulate your carbohydrate intake to increase fat
loss. This is an advanced technique made simple with the WLC
Program.
 Learn the truth about cheating on your diet. Should you purposely
cheat on your diet every so often to get better results? Find out…
 Learn how to make adjustments to your diet to continue making
progress. Your body adapts to anything you throw at it. You have to
know what to change when the body won’t!
 See sample meal plans that are perfect for building muscle and
burning fat. Learn how to easily design your very own custom meal
plans.
 Get your complete list of the best sources of protein,
carbohydrates, and fats. Stick to these foods and you can’t go
wrong.
Cardiovascular Exercise
 Learn why cardio is so powerful and why you must include it in your
program. Many of the so called experts give advice to people telling
them that cardio isn’t important. I fell for that once myself. Don’t
let that happen to you!
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 After learning the benefits of cardio, you’ll want to rush out and
start doing your cardio right now! Let me just say that when you do
cardio correctly, fat will appear to melt right off your body.
 Do you know the difference between aerobic and anaerobic
exercise? You need to know the difference. Everything is explained
to you in simple terms…
 Learn the perfect intensity for burning fat during your cardio
sessions. So many people have this wrong, and that’s why those
people never get results! You won’t have to worry about that now.
 Learn the true secret to burning fat fast. The vast majority of
people throughout the world take the easy way out and that way
never works. Lose body fat permanently with this secret!
 The WLC Program strategy for burning fat is different than anything
you’ve ever seen before. You don’t have to starve to burn fat. It’s
actually counter productive to starve yourself. Learn how to easily
burn fat from your body with this new and proven strategy!
 Learn about the different types of cardiovascular exercise and the
absolute best type for burning fat and helping improve recovery
between workouts.
 Learn how to find your personal target heart rate zone for burning
fat during cardio. The WLC Program includes a simple calculator to
help you find the perfect target heart rates for burning fat!
 Learn how to create a calorie deficit through cardiovascular exercise
without creating a starvation response from the body. If you trigger
a starvation response from your body, you can forget about making
any progress! Learn how to not create this response…
 Learn about the best cardiovascular activities and how to have fun
doing your cardio. Changing activities keeps your body from
adapting, and it will adapt and fat loss will slow if you don’t follow
the proper protocols.
 Learn the pros and cons of High Intensity Interval Training (HIIT).
Learn whether or not you should be using this method of
cardiovascular exercise. Is it really as great as so many people say
it is? Learn the truth about HIIT…
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 You need to concentrate on getting better at cardio just as you
have to with weight lifting. Learn how to make progress every time!
 You need to know the best times during the day for doing cardio.
Get the most out of each cardio workout by doing them at the
correct time. You don’t want to miss this…
 Learn the best muscle building cardio strategy and the best fat loss
cardio strategy. Let me just say that they are very different!
 Learn how to manipulate your cardiovascular exercise to burn fat
consistently each and every week.
Tracking, Measuring, Adjusting
 The WLC Program adapts to you and your body. This program
works for everyone for that very reason. Other programs do not
adapt to you and only work initially. The WLC Program gives
consistent results so you get the body you want faster than ever!
 Learn the correct pieces of information to track in your program.
Learn what you need to track and why.
 A log book is the key to keeping track of everything you need. You
get the WLC Log Book that helps you easily keep track of
everything you need.
 You will learn how to assess your progress on a weekly basis and
make changes as needed. Other programs have you continue for
months without making progress. Not on WLC… You get continuous
and consistent progress!
 Learn all the options you have when it comes to making
adjustments to your program. You won’t find this type of
information anywhere!
 Learn how to take accurate and precise measurements. You will
learn how to measure body fat percentage quickly and easily. And
you’ll learn where to take some other measurements that tell you if
you’re making progress.
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 You’ll get measurement sheets for recording the correct
measurements. Quick and easy measurements that tell you how
much progress you’ve made.
 Learn how to quickly and easily calculate the amount of muscle and
fat that you have on your body. You’ll measure this on a weekly
basis and use this as an indicator of progress.
 Learn how to control your results and get the body you want. You
get the results you want – not what some creator of a program
wants you to have. You are in control.
Rest and Recovery
 Learn why you need to optimize rest and recovery from a workout
and how to increase your recovery time. You’ll build muscle and
lose fat faster than ever before.
 Learn the truth about overtraining. Learn how to recognize when
you’re overtraining. You will learn the real keys to preventing
overtraining that no one else can tell you. Overtraining will stop
your progress completely. You need to know how to prevent this
from happening.
 Learn more about the huge myth of full muscle recovery. Do you
really need to fully recover from a workout before working the
muscle again? You will severely limit your progress if you don’t
know the truth.
 Learn about the best indicator of recovery from a workout. Use this
to monitor your recovery from workouts.
 You need to know all of the factors that affect your recovery. Can
you name some of them? You can control most of these and you
must if you want to make the fastest possible progress.
 Learn more about some simple steps you can take to decrease
stress in your life. Stress is a killer of progress, and you’ll make
sure you decrease stress by following these simple steps…
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 Sleep is one of the most important factors affecting your recovery.
If you want to sleep better and make unbelievable progress, you
need to follow these steps…
 Massage is something you can now do on your own with a special
tool. If you’ve never used massage to recover from workouts, you’ll
be pleasantly surprised at the results. Learn how for next to nothing
in terms of cost and time…
 Would you like a pain free body the rest of your life? Sounds good,
doesn’t it? You can now have a pain free body by following these
simple steps…
 I’ve got some special tactics you can use to improve your recovery
between workouts. You don’t want to miss these!
 All of your hard work can go directly down the drain if you choose
not to optimize your rest and recovery. Do the right things and get
rewarded for your hard work.
 Every single aspect of the WLC Program is designed to optimize
your rest and recovery so you don’t waste your efforts!
 A weighted stretching strategy that will help you recover faster and
possibly increase the number of muscle fibers throughout your
body!
Muscle Building Principles
 Finally understand the process of building muscle. Building muscle
is a huge mystery to most people. You’ll learn the secrets behind
building muscle.
 You’ll be able to build muscle on demand once you learn the secrets
behind building muscle.
 Your body doesn’t want to change. You’ve got to prove to your body
that it needs more muscle. Learn how…
 Find the truth about rep ranges. Do higher reps build endurance
while lower reps build strength? The answer is NO! Learn why…
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 Learn more about the most important factor in building muscle.
When you understand this concept, you will know how to design
weight lifting programs that work!
 Learn how to recognize the symptoms of overtraining. Lack of
motivation and sleeping problems are just a few of the symptoms.
I’ve got 10 more symptoms to help you recognize overtraining
before it occurs.
 Learn more about weight increments and the best strategy for
increasing the amount of weight you lift. Learn how to build muscle
and strength with the size of your weight increments.
 Learn how to create a muscle building stimulus with every workout.
Get results from each and every workout! There are no wasted
workouts with the WLC Program.
 Learn the exact timeline for building muscle after a workout. How
long do you have after a workout until the muscle building process
slows?
 Learn how to provide an even greater muscle building stimulus
after a workout. This one goes against the advice of the so called
Internet experts because it works wonders! Let them stay the same
while you make progress every workout.
 Learn why a split routine slows your progress. Many personal
trainers will tell you that you will only gain 5 pounds of muscle
mass per year. That’s nonsense! No wonder they tell you that. They
don’t know how to build muscle!
 Build at least 2 to 3 times the amount of muscle with the WLC
Program than other once per week split routine programs.
 Is training to failure necessary to build muscle? Learn the truth
about going to failure once and for all.
 Learn the significance of the burning sensation when working a
muscle. The burning can be painful, but is it beneficial?
 Should you workout if you are sore? The answer to this question
could cost you years of progress. Learn the truth today.
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 Learn the correct way to perform each rep. Proper technique alone
can vastly improve your results.
 Learn why you need more strength to build muscle and why you
need more muscle to build more strength. And then you’ll learn how
to get more of one and more of the other!
 When you understand the relationship between strength and size,
you’ll learn how to prevent plateaus.
 Learn 3 very important factors for building muscle consistently. The
WLC Program is designed around these 3 factors.
 Learn how to create the optimal muscle building environment within
your body.
Fat Loss Principles
 Learn how fat loss programs threaten the body. When the body is
threatened, fat loss will slow to a halt and muscle will be used as an
energy source. You’ll learn how to prevent this and burn fat
consistently.
 When you threaten your body by decreasing calories to low levels,
you lose! The starvation response kicks in, and you will not lose any
fat. You’ll learn how to lose fat fast without starving yourself.
 Learn why you have gained weight quickly in the past after a weight
loss program. You’ll get permanent fat loss results with the WLC
Program.
 Learn why the number on the scale is not important! The number
on the scale will mislead you into thinking you are making progress
when you’re actually not! Start using the correct method of
measuring your progress.
 Learn how to create a calorie deficit without threatening your body.
This is the secret to fat loss! The fat will begin to melt right off your
body.
 How to disguise the calorie deficit through your diet. This just may
be the most amazing fat loss strategy in the world!
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 Burn fat directly from your body with the correct type of exercise
and the correct intensity.
 Learn the importance of muscle for fat loss. Too many people do
not understand this concept, and it severely limits their ability to
burn fat from their body.
 Learn the real truth to getting six pack abs. Will the best ab
exercises help you get the abs you want? Learn the truth, finally.
 Learn why water intake is so important for fat loss. You’ll learn how
your body works and why it’s so crucial to drink the correct amount
of water.
Planning Your Program
 Learn about the factors that affect your results. Many people have
no idea what affects their results. How can two people do the exact
same thing and get different results. Once you understand this, you
can make adjustments to get faster results!
 You’ll learn what type of results to expect while on the WLC
Program and exactly how long it should take you to get the body
you want.
 Learn how to adjust your expectations based on your individual
traits. Will you build muscle and burn fat faster than average? Find
out…
 Guidelines for writing powerful goals that inspire you to meet them.
Wouldn’t it feel great to meet all your goals and get rewarded when
you meet them?
 Learn the importance of visualization. You will be amazed at the
results visualization can provide. Learn how to greatly increase your
results with this simple technique.
 Learn how to create your greatest ally in the race to get the body
you want. You will stop sabotaging your plan when you create this
all-important ally. Very powerful stuff here!
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9.2. The WLC Weight Lifting Workouts
The WLC Weight Lifting Workouts are designed to help you make the
best progress of your life in terms of building muscle and building
strength.
There are 6 phases designed to work together to produce the fastest
results possible.
During each phase, you use a new and more advanced strategy to
continue your quest. Your body never adapts because you’re always
changing something!
With each and every program, you get printable workout logs to take
with you to the gym.
Everything you need to know is explained.
You see, you actually get an intelligent plan and approach to building
muscle and strength with the WLC Program workouts. You know
exactly what to do each workout. When you begin to have trouble
increasing the weight, you know exactly what to do.
Each workout program is designed around the best muscle and
strength building factors. You never get bored because every workout
program is different. And you learn about the different benefits with
each of the workout programs.
You’ll look forward to each and every workout because these weight
lifting workouts actually provide you with results! You will make
progress each and every workout, and you’ll never waste your effort in
the gym.
You get over a year’s worth of weight lifting workouts!
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The Guide to Supplements and Accessories
In the supplements and accessories guide, you get information on over
50 supplements and accessories.
I tell you the truth about supplements and accessories because I don’t
want you wasting your hard-earned money on useless products.
I include all of my favorite supplements and accessories within this
manual. I’ve been using some of them for several years. And why
would I continue to spend my money if they didn’t work? I spend my
money wisely, and I want you to make sure you aren’t wasting yours.
I’ve been conned in the past by some horrible supplement companies
with their useless products. I’ve learned from my mistakes, and I want
to make sure those companies don’t steal your money!
This manual alone will save you thousands of dollars. It’s packed with
over 70 pages of information on only the best supplements and
accessories to help you get the body you want in a shorter period of
time.
9.3. The WLC Log Book
You must keep track of the most important pieces of information
because you need them to adjust your program!
This log book is going to be with you each and every day. I’ve made
this log book in order to help make things easier for you.
You will get your copy of the log book in spreadsheet format so you
can keep track of everything on your computer. You’ll get it in both
Microsoft Excel format and the free Open Office format. Everyone will
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have access to the free Open Office. It’s a free package much like
Microsoft Office. I actually like it much better than Office.
Do you want to see what’s included in the WLC Log?
 Goal Planning Sheet and Calculators
 Tables for the Best Food Sources
 Calorie Level Calculators
 Pre and Post Workout Meals Calculator
 Calorie Cycling Calculators
 Meal Planning Sheets
 Personalized Food Database
 Diet and Weekly Assessment Tracker
 Weekly Planner
 Body Fat Tables
 Measurements Log
 Cardio Calculator
 Cardio Log
 Rep Calculator
 Carb Cycling Calculator
 Phase 1 thru 6 Workout Logs
The WLC Log Book is easily worth the entire cost of the program. This
log book will make your life easier.
You’ll only need to spend a few minutes each day entering the required
information. You’ll love this log book, and it will turn into one of your
prized possessions.
9.4. Lifetime Support
You don’t have to pay extra to protect your investment in this
program. This program is in electronic format, so you can download it
to your computer.
Some of my competitors will ask you to pay for download insurance
that protects you if you lose your copy. You may lose your copy due to
your hard drive crashing or simply deleting the file unknowingly.
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I provide you with instant access to the program whenever you want
it. You’ll get access to the owners section of the website in which you
can download the WLC Program at any time of day.
You see, if you pay for the program, you’ll always have access to the
program for free (as you should!).
You don’t have to pay me again like other people ask you to do. That’s
a rip off, and I do not do that kind of business. I find it ridiculous that
others try that scam! I’m a customer too, and I simply cancel if I see
anything similar when trying to purchase something.
9.5. Free Updates
If you purchase the WLC Program right now, you will get free access to
all the updates I will add to the program in the future.
Even as the cost of the program rises due to new features being
added, you get all of those new features for absolutely nothing!
I believe in continuous improvement, so I will be adding more to the
package in the future.
The cost of the package will go up as I add new products and features
to the package. If you get yours now, you will get all of those
upgrades at no cost. You’ll have access to the owners section of the
website in which you can get anything related to the WLC Program!
9.6. Unlimited Q&A
This is probably worth more than anything else in the WLC Program
Package. I will answer an unlimited number of questions for you. If
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you have a question that needs answering, I will answer it in detail
and in a timely manner.
I take this very seriously. I don’t ignore you like so many others do! I
will answer your email, and you will get a fast response. You don’t
have to wait a week to get an answer from me. Most of the time, you
don’t even get an answer from my competitors!
Wouldn’t it be nice to ask an important question and actually get an
answer?
Well, that’s what you get from me when you purchase the Full WLC
Program package! When you become a customer of mine, you get top
priority. Why? Because I want you to get what you want. I am here to
help you.
9.7. Instant Access
The WLC Program costs so little because it’s not a hard copy product.
You get instant access to the files for download. You will save them to
your computer. You can print them out yourself.
If the program was a hard copy version, it would cost me much more
to print, organize, distribute, and ship. I have chosen to only sell
electronic versions so I can keep the overall cost to you at a minimum.
You don’t have to wait to receive the WLC Program. As soon as you
pay, you get instant access to the WLC Program Package and the
Owner’s section of the website!
You can get your copy right now.
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9.8. Sixty Days No Risk Guarantee
When you purchase the WLC Program Package, you get my 60 day, no
questions asked, full money back guarantee. You are risk free when
you purchase the WLC Program!
If the WLC Program isn’t everything I’ve promised you, all you have to
do is send me an email within 60 days of the purchase date. And you’ll
get a no hassle, full refund.
So you have 60 days to try this program at no risk to you! You just
can’t get any better than that.
With this guarantee, you can see how confident I am that this program
will work for you. Get your copy of the WLC Program right now!
Go to the WLC Program Page and Add to Cart
And get instant access to the Full WLC Program!
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10. Get the Full WLC Program Package
This will seriously be the best investment you've ever made in your life
in regards to improving your appearance and your health. If you're
willing to work hard to change your body quickly, this is the program
you need.
The cost of the program is less than a single session with any personal
trainer. And after you read the program, you'll know more than 99%
of the personal trainers out there! The knowledge you gain is worth
much more than the cost of this program.
You could actually start your own personal training business with the
knowledge you gain from this program.
If you didn't get a chance to read everything included in the WLC
Program Package, please do so in section 9 of this manual. You will be
amazed at what you get.
You get a step-by-step guide including weight lifting workouts,
diet plans, aerobic exercise plans, and much more.
Follow the program, and you will get the fastest and best
results of your life. Guaranteed.
You get a full 60 days to try the program risk free. If it's not
everything I've promised, I will promptly and courteously refund your
money – no questions asked.
If you have any questions at all before ordering, please contact me:
josh@weight-lifting-complete.com
Order the Full WLC Program Package here. You get instant access to
all of the eBooks!
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Thank You for Reading!
If you enjoyed this manual, please share it with anyone you think may
benefit in any way. Email it to them or give them the link to the
Weight-Lifting-Complete.com website.
Your family, friends, and co-workers will be very thankful that you
helped them save years of their time and thousands of dollars! Help
them live a longer and happier life through the WLC Program.
I don’t know about you, but I don’t want to lose my family and friends
sooner than I should. And I definitely don’t want to leave them alone
without me sooner than I should. It hurts to lose someone simply
because they didn’t take care of their health.
Now is the time to make a change in your life. Your body just can’t
afford to wait any longer. Your body deserves to be treated better!
When you see how great it feels, you’ll want the people you love to
feel the same thing!
As always, if you need help with anything or have any questions at all,
don’t hesitate to email me at josh@weight-lifting-complete.com
Warm Regards,
Josh
P.S.
Don't forget that you can vastly improve your results with the Full WLC
Program Package. You have 60 days to try it risk free. It's only $49
and that includes unlimited email coaching directly from me! Get your
copy of the WLC Program right now. You'll be happy you did when
you look in the mirror a few months from now!
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