1 1

High-Volume Weightlifting (3-Day)

High-Volume Weightlifting (3-Day)

12-WEEK, 3-DAY OLYMPIC WEIGHTLIFTING PROGRAM

$39.00 USD
$39.00 USD
Sale Sold out

Build a Base, Set PR's.

This 12-week, 3-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...

  • 3 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 / 70%

Strength

Back Squat
5 sets of 10 @55%

Accessories

Barbell RDL
5 sets of 10 @RPE 6 weight
Pull-Up
5 sets of @RPE 6 reps
Farmers Carry
5 sets of 30m @RPE 6 Weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Strict Press
  2. Pause Push Press
  3. Split Footwork
  4. Double Pause Jerk
  5. Jerk

Olympic Lifts

Jerk
5 sets of 3 @RPE 6 / 70%

Strength

Strict Press
5 sets of 10 @55%

Accessories

1-Leg DB RDL
5 sets of 10/leg @RPE 6 weight
Dips
5 sets of @RPE 6 reps
Dual Arm Overhead Carry
5 sets of 30m @RPE 6 weight

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 7 / 70%

Strength

Clean Deadlift
5 sets of 10 @55%

Accessories

Bulgarian Split Squat
5 sets of 10/leg @RPE 6 weight
1-Arm DB Row
5 sets of 10 @RPE 6 weight
Farmer's Carry
5 sets of 30m carry @RPE 6 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.