Weight Lifting Programs For Fat Loss Using Body Solid Equipment

This page was written specially for a member of Weight Lifting Complete. If you are in a similar situation and have similar goals, feel free to use these weight lifting programs.

Subject 1 is a female. Subject 2 is a male. They are husband and wife and gave each other the gift of a new home gym for their first anniversary. Happy anniversary!!! This is one of the best gifts you can give and get. The gift of exercise, improved health, improved body, and an improved life can’t be beat.

Here is the home gym they are going to be using from Body Solid: SBL460P4:

Now… Subject 1 wants to lose body fat and be ready for fitness figure competition before she is 40 years old. She has about 2 years to reach that goal. Subject 2 wants to lose body fat AND build bigger arms.

Usually, the goals of losing body fat and building bigger arms don’t go together very well but the WLC System allows you make amazing progress. I’m going to put together a weight lifting program for both of them right here on this page. Just remember… they will be using the WLC System along with these programs.

Weight Lifting Program for Subject 1
Female and Goal is Fitness Figure Competition

Weight lifting schedule will be 3 to 4 times per week. Workouts will never go over 1 hour in duration. There should always be a full day of rest in between workouts. Cardio will be done separately as explained within the WLC System Manual.

Here’s the weight lifting schedule:

Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Workout B
Day 8: Rest
And so on…

So the weight training schedule will be every other day. If an extra day of rest is needed, just add it in anywhere in the schedule. This schedule easily adapts to extra rest days. It’s perfectly fine to workout day 1, day 3, and day 5… and then take off day 6 and day 7.

Workout A
- Pre Workout Warm Up as explained in WLC System Manual
- Exercises
1. Squat
2. Flat Bench Press
3. Stiff Legged Deadlift
4. Lat Pulldown
5. Standing Calf Raise
6. Chest Supported Mid Row
7. Upright Row
8. Standing Bicep Curl
9. Seated Triceps Extension
10. Standing Reverse Curl

Workout B
- Pre Workout Warm Up as explained in WLC System Manual
- Exercises
1. Leverage Squat
2. Incline Bench Press
3. Lunges
4. Bent Over Row
5. Standing Calf Raise
6. Deadlift
7. Standing Shoulder Press
8. Preacher Curl
9. Triceps Pressdown
10. Standing Reverse Curl

Here’s the exercise manual from the Body Solid equipment that I used to develop this weight training program:
SBL460 exercise chart

Now you need to know the number of sets and reps to do each workout and the plan of progression. Remember, the most important part is to increase the amount of weight you are lifting over the weeks.

Most of these sets are not going to be done to failure. That’s why you can do a full body workout 3 to 4 times each week. You are not going to failure, and you are not doing really high volume each workout.

This is going to be different than any of the popular workout styles. You’re not going to kill every muscle group each workout. You’re going to rely on the overall plan of increasing the weight and the high frequency of the workouts to give you better results.

Sets and Reps for Each Workout

1. 2 sets of 6 reps
2. 2 sets of 8 reps
3. 2 sets of 10 reps
4. 2 sets of 12 reps
5. 2 sets of 15 reps
6. 2 sets of 15 reps
7. 2 sets of 15 reps
8. 1 set of 15 reps
9. 1 set of 15 reps
10. 1 set of 15 reps
11. 2 sets of 12 reps
12. 2 sets of 12 reps
13. 2 sets of 12 reps
14. 1 set of 12 reps
15. 1 set of 12 reps
16. 1 set of 12 reps
17. 2 sets of 9 reps
18. 2 sets of 9 reps
19. 2 sets of 9 reps
20. 1 set of 9 reps
21. 1 set of 9 reps
22. 1 set of 9 reps
23. 2 sets of 6 reps
24. 2 sets of 6 reps
25. 2 sets of 6 reps
26. 1 set of 6 reps
27. 1 set of 6 reps
28. 1 set of 6 reps

With workouts that have multiple sets, keep the weight the same for the second set. You don’t have to get the number of reps listed for the second set. Just go until the rep speed begins to slow down on the second set.

The point of the second set is to get more volume with that amount of weight but NOT add too much fatigue. That’s why you stop when the rep speed slows down without reaching the number of reps listed.

Try to reach the number of reps listed for the first set only.

OKAY…

The KEY to this program is to increase the weight by large amounts from the beginning to the end of the weight lifting cycle.

Start with VERY light weights. The first week will be very easy for you but I want you to ease into everything and practice getting the exercises correct the first week. Yes, it will seem easy but you’re setting yourself up for better results later.

Rest about 90 seconds between sets.

The reps are decreasing throughout the program to make it easier on you to increase the weight. Again, increasing the weight is THE most important.

For example, you want to start out very light with say 50 pounds on a given exercise and finish the last workout using 100 pounds for that exercise. That weight increase is responsible for the results you achieve.

Weight Lifting Program for Subject 2
Male and Goal is Fat Loss and Bigger Arms

Everything will be the same here except for the weight lifting exercises for each workout. We’re going to prioritize arms in the workouts.

We’ll start and end each workout with an exercise to build the arms. You’ve got to realize that the upper arms are both bicep and tricep. The triceps actually make up about 2/3 of the upper arm so we’ll focus on the biceps and the triceps.

Workout A
- Pre Workout Warm Up as explained in WLC System Manual
- Exercises
1. Standing Bicep Curl
2. Seated Triceps Extension
3. Squat
4. Flat Bench Press
5. Stiff Legged Deadlift
6. Lat Pulldown
7. Standing Calf Raise
8. Chest Supported Mid Row
9. Upright Row
10. Standing Reverse Curl
11. Standing Bicep Curl
12. Seated Triceps Extension

On the last 2 exercises (#11 and #12), try to match what you got on the first two exercises of the day (#1 and #2).

Workout B
- Pre Workout Warm Up as explained in WLC System Manual
- Exercises
1. Triceps Pressdown
2. Preacher Curl
3. Leverage Squat
4. Incline Bench Press
5. Lunges
6. Bent Over Row
7. Standing Calf Raise
8. Deadlift
9. Standing Shoulder Press
10. Standing Reverse Curl
11. Triceps Pressdown
12. Preacher Curl

On the last 2 exercises (#11 and #12), try to match what you got on the first two exercises of the day (#1 and #2).

Follow the same workout schedule for sets and reps as listed for Subject 1. Follow the same rules for multiple sets and increasing the weight too.

The Diet Plan For Fat Loss That’s Easy To Implement…

For both of you… I want you to follow the same diet plan. The only difference is the male will be eating more overall calories than the female. You want to eat enough calories so that you are only losing about 1 pound of body fat per week.

You need to measure your results on a weekly basis and track all the stuff you need to be tracking as explained within the WLC System Manual. Remember, 2 pounds of fat loss per week is the maximum you want. Focus on losing only 1 and you will keep all the muscle mass you have and possibly build a little along the way.

Diet Plan Layout

Meal 1: Small Meal (after waking)
25 grams of protein
3/4 cup Fibrous Fruit like Berries, Apple, Grapefruit, etc
Small Bag of Fibrous Veggies like Celery, Broccoli, Spinach, Carrots, etc
3 fish oil capsules, 1 flax oil capsule

Meal 2: Small Meal (4 hours later)
25 grams of protein
3/4 cup Fibrous Fruit like Berries, Apple, Grapefruit, etc
Small Bag of Fibrous Veggies like Celery, Broccoli, Spinach, Carrots, etc
2 fish oil capsules, 1 flax oil capsule

Meal 3: Small Meal (4 hours later)
25 grams of protein
3/4 cup Fibrous Fruit like Berries, Apple, Grapefruit, etc
Small Bag of Fibrous Veggies like Celery, Broccoli, Spinach, Carrots, etc
2 fish oil capsules, 1 flax oil capsule

Meal 4: LARGE Dinner Meal (4 hours later)
This needs to be a large dinner but overall calories for losing 1 pound of fat per week must stay in check.

Start with a large salad of spinach and other leafy greens.

Then add lots of whole food protein, natural carbohydrates, and ANY other healthy foods. Want some fruit? Have some fruit. You can have anything you want as long as you stay within your calorie requirements and the food is healthy.

See the best food sources within the WLC System Manual. This MUST be a large meal to meet your overall calorie requirements. It’s like a controlled fast during the day and you end it with the huge dinner meal.

Diet For Workout Days

Everything stays the same except pre, during, and post workouts. I would like Subject 1 to have about 20 grams of BCAA’s directly before and during the workout. Just sip on the drink before and during the workout. Subject 2 should have 30 grams of BCAA’s before and during the workout.

Directly after the workout, I would like you to have a whey protein shake with some simple carbohydrates. 25 grams of whey for subject 1 and 50 grams of whey for subject 2.

Simply fit this workout meal planning into your workout days. I’m not sure when you are going to workout but but directly before your huge dinner meal is the best time to workout with this diet plan.

Cardio will be done on off days from weight training. Preferably before the huge dinner meal.

I think that’s about it… any questions? Add them to the comments below: