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Welcome To Hell (4-Day)

Welcome To Hell (4-Day)

12-WEEK, 4-DAY OLYMPIC WEIGHTLIFTING PROGRAM

$49.00 USD
$49.00 USD
Sale Sold out

Ready for your next Snatch + Clean & Jerk PR?

With this program you'll get access to...

  • 4-Days per week of training
  • 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 @ 55-60%
Clean and Jerk
5 sets of 3 @ 55-60%

Strength

Snatch High-Pull
3 sets of 5 @70% of your Snatch 1RM
Pause Back Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%

Accessories

Front Foot Elevated Split Squat
3 set of 8-12/side with a mod. weight
1-Arm Dumbbell Row
3 set of 8-12/side with a mod. weight
GHD Hip Extension
3 sets of 10 with a mod. weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Snatch Balance

Olympic Lifts

Snatch Balance + Overhead Squat
5 sets of 1+2 building up to a moderate top set

Strength

Pause Back Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%
Strict Press
1 set of 5 @ 65%
4 sets of 5 @ 55%

Accessories

Front Foot Elevated Split Squat
3 set of 8-12/side with a mod. weight
1-Arm Dumbbell Row
3 set of 8-12/side with a mod. weight
GHD Hip Extension
3 sets of 10 with a mod. 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
Build to a moderately heavy triple, aiming for 70-75%
Clean and Jerk
Build to a moderately heavy triple, 1+3, or 3+1 depending on your limiting lift, aiming for 70-75%

Strength

Clean Pull
3 sets of 5 @ 70% of your 1RM Clean

Accessories

Weighted Pull-Up
3 sets of 6-10 with a bodyweight, a light weight, or with band assistance
Dumbbell Romanian Deadlift
3 sets of 12 with a mod. weight
Weighted Plank Hold
3 sets of :30 seconds with a moderately heavy weight

Session 4

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

Push Jerk + Split Jerk
5 sets building up to a moderately heavy top set

Strength

Push Press
1 set of 5 @ 65%
4 sets of 5 @ 55%
Pause Front Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%

Accessories

Dumbbell Bench Press
3 sets of 8-12 with a mod. weight
High Box Step Up
3 sets of 8-12 reps with a moderate weight
Ab Wheel
(All reps with 4s eccentric)
3 sets of 6-10

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.