Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
Build Muscle, Burn Fat, and Become an All-Around Athlete!
PROGRAM STRUCTURE
This program is designed according to the scheme of the traditional 3-day weekly split:
Day 1 – Legs and Shoulders
Day 3 – Chest and Triceps
Day 5 – Back and Biceps
For athletes who still want to do the minimum Olympic weightlifting work, it is recommended to add optional technical training anywhere in between main sessions.
It will help to support your muscle memory and conditional level.
PROGRAM DETAILS
PROGRAM DETAILS
DURATION:
4 weeks / 3 days a week / 60-90 minutes.
TRAINING GOAL:
Athleticism, pumping and fat burning.
TRAINING LEVEL:
Beginner to Advanced.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Access to basic GYM equipment is suggested.
OFF-SEASON TRAINING
OFF-SEASON TRAINING
If you're looking to take a break from dynamic explosive work and heavy weights, this program is perfect for your off-season.
It will help trainees build lean muscle mass while they get their mental clarity needed after suffering through intense training sessions all year long!
THIS BODYBUILDING WORKOUT PROGRAM IS IDEAL FOR:
THIS BODYBUILDING WORKOUT PROGRAM IS IDEAL FOR:
Muscle pumping and fat burning;
Building muscle mass;
Turning heads when you walk by.
NEED A PLAN THAT BALANCES MUSCLE BUILDING AND FAT LOSS?
This Program is Designed for You!
EXTRA BONUS
EXTRA BONUS
Inside this weight lifting bodybuilding program, you will find special nutrition recommendations to make sure your body is ready!
What you will learn through this BONUS material:
steps of building your diet;
recommendations for bulking, shredding or maintaining your body weight;
the most important aspects of athlete's nutrition you need to remember.
I purchased this program as I want to have a decent program I can follow, with no much burden as well to be efficient on time.
I find this program very good, diversified targeting most of the important muscles.
H
Hoang Son Le
Worth following
Overall, I am very satisfied with this program. It is not easy by all means so you may want to adjust training weights based on your level. I am now running this program the 2nd time.
B
Brian Thompson
Summer Edition is Awesome!
In August 2023, I purchased the Beginner's Weightlifting Bodybuilding program and was extremely pleased with all the new movements/stretching exercises that were involved. So when I received an email that the "Summer Edition" Weightlifting Bodybuilding program was available I didn't hesitate. I'm in my 60s so 3x a week is a perfect schedule and like the Beginner's program, the "Summer Edition" is filled with new movements and stretching exercises that I've never done before: Russian Twist, Wave Push Up, Iron Butterfly, T-Plank, Plank Triangle-Cross and Scissors (all from Week 1) were quite challenging. I just finished Session 1 of Week 2 today and Side Squats, Plank Walk and Squat Jack were all new to me (I'll be sore tomorrow). I don't own a smart phone and I like to have the program in my gym bag so I stopped at Office Depot, had the program printed out on heavy card stock and spiral bound so I know exactly what to do each training session (I review the videos for each exercise before leaving for the gym)! A fantastic program -- you won't be disappointed! A+!
Hi Brian,
Thank you so much for sharing your thoughts on our 'Summer Edition' Weightlifting Bodybuilding program. We're thrilled to hear that you've been enjoying it and finding the new movements and exercises challenging and rewarding.
Your dedication to your fitness journey is truly inspiring, and we appreciate your creativity in printing and binding the program for your convenience.
Your A+ rating and kind words mean a lot to us. We're here to support you on your fitness path, so feel free to reach out if you ever have any questions.
Wishing you continued success and enjoyable workouts!
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
Yes, but we highly recommend NOT changing the main compound movements in this cardio and weight lifting program.
Is training to failure ok?
NO! You will train a lot more efficiently by avoiding failure. We recommend training to a RPE 9 meaning you have 1 rep left in the tank. It is a 3-day-a-week bodybuilding program with day(s)-off between each training, as your muscles need time to recover. And training to failure makes this process incomplete in these rest intervals.
What are the best pre and post workout meals?
By consuming a good source of protein and carbohydrates before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth. Carbohydrates are also great after a workout, as they provide the body with fast-acting glucose as fuel to the muscles.
How long should this program be followed for?
We recommend doing this summer strength and conditioning program AT LEAST one time through, we want everybody who is joining this bodybuilding journey to get the most out of this program.
What equipment do I need for this bodybuilding training plan?
No, WL BB 2.0 is not a continuation or an add-on to WL BB 1.0. They BOTH are standalone programs, but WL BB 2.0 has been enhanced with new features and improvements.
I’ve already completed WL BB 1.0. Should I take WL BB 2.0 as well?
Definitely worth taking! WL BB 2.0 has some cool new features and improvements.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
At the time of writing this review I have finished 5 weeks. The programming has let me build the base strength as well as refine the techniques needed for proper execution in both lifts. Now it’s all starting to feel a lot more clean and effortless instead of me trying to power through the movements with raw force. Can’t want to see this through the end and challenge for a new PR.
I really like undulating programing, it always feels better for me to recover and gives bigger variation of movement concentration. Definetly a nice program that is easy to recover even as you have tough times at your work
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
To be honest I wasn’t expecting much. I chooses this to break up my ply lifting trianing.
I actually really enjoyed the 1st session. It’s still aimed and mobility and strength for oly lifting.
Looking forward to completing the rest.
The cadence of sets vs reps is unlike anything I've done before. It does seem like not a lot of work is performed, but that's really how accurate your 1RM is. For me, I kept it lower due to training limitations, but still feels great. The one shortfall is i have no idea how often to train...4 days in a row? On on off? Biofeedback regulated? I cycled some upper body accessory work, and in 3 weeks, feel good progress in my squat pattern. Thanks T-dawg
Need an app to follow. Didn't do it as I had to download every exercise and then try and find to keep up with program. Im positive the program would have been excellent but too much work following it.
Thank you for your feedback, Meredith. Legs Strength Program is provided in PDF format, as noted on the landing page. This feature allows to have lifetime access to the program without any subscriptions and in such way you are getting the flexibility to use the program anytime you want. We understand that this format isn’t ideal for everyone and we appreciate you sharing your perspective 😊
I have just completed week 2. So far, the training loads have been on the lighter side compared to what I am accustomed to, but I trust the overall progression of the program. Based on a brief review, it might have been beneficial to include more squat-focused work; however, this is largely a matter of personal preference.
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