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High-Volume Weightlifting (4-Day)

High-Volume Weightlifting (4-Day)

10-WEEK, 4-DAY SQUAT-FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$49.00 USD $49.00 USD
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Build a Base, Set PR's.

This 12-week, 4-day per week high-volume olympic weightlifting program is designed to hit the reset button on your training. This program will help you improve your technique in the Snatch, Clean, and Jerk. It'll also build more muscle in the core, back, and legs, and increase your work capacity to handle more training. 

Includes...

  • 4 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. I'll email you the access code immediately
  3. Start training within 5 minutes
  4. Start seeing results in 2 weeks
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👇 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

Strict Press
5 sets of 10 @55%

Accessories

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

Session 2

Warm-Up

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

Olympic Lifts

Clean
5 sets of 3 @RPE 6 /70%

Strength

Back Squat
5 sets of 10 @55%

Accessories

Sissy Squat
5 sets of @RPE 6 reps
Pull-Up
5 sets @RPE 6 reps
Farmers Carry
5 sets of 30m @RPE 6 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 Jump + Power Snatch + Snatch Balance
5 sets of 2 @RPE RPE 6 /60%

Strength

Clean Deadlift
5 sets of 10 @55%

Accessories

Barbell RDL
5 sets of 10 @RPE 6 weight
Hanging Leg Raise
5 sets @RPE 6 reps
Farmers Carry
5 sets of 30m @RPE 6 weight

Session 4

Warm-Up

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

Olympic Lifts

Jerk
5 sets of 3 @RPE 6 / 70%

Strength

Front Squat
5 sets of 10 @55%

Accessories

Bulgarian Split Squat
5 sets of 10/side @RPE 6 weight
1-Arm DB Row
5 sets of 10/side @RPE 6 weight
Dual Arm Overhead Carry
5 sets of 30m @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.