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The Classic (5-Day)

The Classic (5-Day)

16-WEEK, 5-DAY STRENGTH FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$79.00 USD
$79.00 USD
Sale Sold out

Get Strong. Set PR's. 

This 5-day/week program is best for those struggling in the strength department. If your technique is good but you need to add 20-50lbs to your squat and press, then this is the program for you.

Includes...

  • 5 Workouts per week
  • Four 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
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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
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%
Clean and Jerk
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%

Accessories

Seated Hamstring Curl
3 sets of 10–15 @ a moderately heavy weight
1-Arm Dumbbell Row
3 set of 6–10/side @ a moderately heavy weight
Hollow Body Hold
3 sets of a :30 sec hold

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Snatch-Grip BTN Press
  3. Overhead Squat

Olympic Lifts

Pause Overhead Squat
5 sets of 5, building in weight to a moderate top set

Strength

Back Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Push Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple

Accessories

Front Foot Elevated Split Squat
3 set of 6-10/side with a mod. heavy weight
Standing Dumbbell Shoulder Press
3 set of 6-10 @ a mod. heavy weight
Weighted GHD Sit-Up
3 sets of 10 with bodyweight or very light weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Snatch Grip Upright Row
  2. Snatch Grip BTN Press
  3. Arms Only Hip Muscle Snatch
  4. BTN Snatch Grip Power Jerk
  5. Hip Power Snatch
  6. Power Snatch

Olympic Lifts

Hip Power Snatch + Power Snatch
4 sets of 1+1 @67.5-72.5%
Hip Power Clean + Power Clean
4 sets of 1+1 @67.5-72.5%

Strength

Snatch High-Pull
4 sets of 5 @80% of your Snatch 1RM

Accessories

Bench-Supported Single Leg Dumbbell RDL
3 sets of 6–10/side @ a mod. weight
Dumbbell Arrows
3 set of 6–10 @ a moderately heavy weight
Weighted Plank Hold
3 sets of a :30 sec hold with a mod. weight

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

Hip Snatch + Snatch
4x(1+1) @70-75%, then build to a moderately heavy single on the Snatch
Hip Clean + Clean
4x(1+1) @70-75%, then build to a moderately heavy single on the Clean

Strength

Clean Pull
4 sets of 5 @ 80% of your 1RM Clean

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

Pause Split Jerk + Split Jerk
4x(1+1) @70-75%, then build to a moderately heavy single on the Split Jerk

Strength

Front Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Strict Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple

Accessories

High Box Step-Up
3 sets of 6-10 with a mod. heavy weight
Dumbbell Chest Fly
3 sets of 6-10 reps with a mod. heavy weight
Hanging Leg Raise
3 sets of 6-10, controlling the descent

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!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.