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12-Week Weightlifting

12-Week Weightlifting

5-DAY/WK GENERAL OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$49.00 USD
Sale Sold out

Take Your Weightlifting To The Next Level.

This 12-week, 5-day per week program is designed to dial in your technique, increase your strength, and set PR's in the Snatch and Clean & Jerk. 

    Includes...

    • 5 Workouts per week
    • Three 4-week training blocks
    • Olympic lifts, strength, & accessories
    • Exercise notes & demo videos
    • Progress tracking via TrainHeroic App
    • Discord community for video review

    How it works...

    1. Purchase the program
    2. Get email w/TrainHeroic access code
    3. Start training within 5 minutes
    4. Start seeing results in 2 weeks
    View full details

    👇 SAMPLE WEEK 👇

    Session 1

    Warm-Up

    5 Min Dynamic Warm-Up
    Barbell Warm-Up
    1. Front Squat
    2. Clean Turnover
    3. Hip Clean
    4. Tempo Clean
    5. Clean

    Olympic Lifts

    Clean
    5 sets of 3 @RPE 7 weight

    Strength

    Clean Pull
    4 sets of 3 @5-10kg heavier than today's cleans
    Clean Deadlift
    5 sets of 8 @70% of your Clean Deadlift 1RM

    Accessories

    1-Leg Dumbbell Romanian Deadlift
    4 sets of 10 @RPE 8 weight
    Bulgarian Split Squat
    4 sets of 10 @RPE 8 weight

    Session 2

    Warm-Up

    5 Min Dynamic Warm-Up
    Barbell Warm-Up
    1. Back Squat
    2. Overhead Squat
    3. Hip Power Snatch
    4. Tempo Power Snatch
    5. Power Snatch

    Olympic Lifts

    Power Snatch + Snatch Balance + Overhead Squat
    5 sets of 1+1+1 @RPE 7 weight

    Strength

    Strict Press
    5 sets of 8 @70%

    Accessories

    Pull-Up
    4 sets @RPE 8 amount of reps
    1-Arm Dumbbell Row
    4 sets of 10 @RPE 8 weight

    Session 3

    Warm-Up

    5 Min Dynamic Warm-Up
    Barbell Warm-Up
    1. Back Squat
    2. Overhead Squat
    3. Hip Snatch
    4. Tempo Snatch
    5. Snatch

    Olympic Lifts

    Snatch
    5 sets of 3 @RPE 7 weight

    Strength

    Snatch Pull
    4 sets of 3 @5-10kg heavier than today's snatches
    Front Squat
    5 sets of 8 @70%

    Accessories

    Romanian Deadlift
    4 sets of 10 @RPE 8 weight
    Dumbbell Walking Lunge
    4 sets of 10/side @RPE 8 weight

    Session 4

    Warm-Up

    5 Min Dynamic Warm-Up
    Barbell Warm-Up
    1. Front Squat
    2. Overhead Press
    3. Hip Power Clean
    4. Tempo Power Clean
    5. Power Clean + Push Press

    Olympic Lifts

    Power Clean + Push Press
    5 sets of 1+3 @RPE 7 weight

    Strength

    Bench Press
    5 sets of 8 @70%

    Accessories

    Pull-Up
    5 sets @RPE 8 amount of reps
    1-Arm Dumbbell Row
    4 sets of 10 @RPE 8 weight

    Session 5

    Warm-Up

    5 Min Dynamic Warm-Up
    Barbell Warm-Up
    1. Overhead Press
    2. Push Press
    3. Pause Jerk
    4. Tempo Jerk
    5. Jerk

    Olympic Lifts

    Split Jerk
    5 sets of 3 @RPE 7 weight

    Strength

    Back Squat
    5 sets of 8 @70%

    Accessories

    Sissy Squat
    4 sets of 10 @RPE 8
    Farmer's Carry
    5 sets of 50yd carry @RPE 8 Weight

    FREQUENTLY ASKED QUESTIONS

    What equipment do I need?

    You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

    Is this program for beginners?

    This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

    However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

    Does this include coaching?

    This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

    If you're looking for 1-1 Coaching, apply here!

    How long do the workouts take?

    Each workout is designed to take 60-90 minutes.