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High-Volume Weightlifting

High-Volume Weightlifting

12-WEEK WORK CAPACITY FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$49.00 USD
Sale Sold out

Build a Base, Set PR's.

This 12-week, 5-day per week program is my secret to long-term progress. If you need to hit the reset button on your training, this program will help you improve your technique, build muscle, and increase your work capacity. 

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. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch
  5. Snatch

Olympic Lifts

Snatch
5 sets of 3 @RPE 6 weight

Strength

Front Squat
5 sets of 10 @55%

Accessories

Barbell Romanian Deadlift
5 sets of 10 @RPE 6 weight, with ~30 sec rest between sets
Hanging Leg Raise
5 sets @RPE 6 amount of reps, with ~30 Sec rest between sets
Farmer's Carry
5 sets of 30m carry @RPE 6 Weight, with ~30 sec rest between sets

Session 2

Warm-Up

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

Olympic Lifts

Power Clean + Push Press + Pause In Split Jerk
5 sets of 1+2+1 @RPE 6 weight

Strength

Bench Press
5 sets of 10 @55%

Accessories

Chin-Up
5 sets @RPE 6 amount of reps, with ~30 sec rest between sets
Dip
5 sets @RPE 6 amount of reps, with ~30 sec rest between sets
Dual Arm Overhead Carry
5 sets of 30m carry @RPE 6 Weight, with ~30 sec rest between sets

Session 3

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 6 weight

Strength

Clean Deadlift
5 sets of 10 @55%

Accessories

1-Leg Dumbbell Romanian Deadlift
5 sets of 10 @RPE 6 weight, with ~30 sec rest between sets
Bulgarian Split Squat
5 sets of 10 @RPE 6 weight, with ~30 sec rest between sets
Farmer's Carry
5 sets of 30m carry @RPE 6 Weight, with ~30 sec rest between sets

Session 4

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 Jump + Power Snatch + Snatch
5 sets of 2 @RPE 6 weight

Strength

Strict Press
5 sets of 10 @55%

Accessories

Pull-Up
5 sets @RPE 6 amount of reps, with ~30 sec rest between sets
1-Arm Dumbbell Row
5 sets of 10 @RPE 6 weight, with ~30 sec rest between sets
Dual Arm Overhead Carry
5 sets of 30m carry @RPE 6 Weight, with ~30 sec rest between sets

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 6 weight

Strength

Back Squat
5 sets of 10 @55%

Accessories

Snatch Grip Romanian Deadlift
5 sets of 10 @RPE 6 weight, with ~30 sec rest between sets
Sissy Squat
5 sets @RPE 6 amount of reps, with ~30 sec rest between sets
Farmer's Carry
5 sets of 30m carry @RPE 6 Weight, with ~30 sec rest between sets

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.