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Weightlifting Program 1-Week Sample

Weightlifting Program Details:

  • A 12-week program with 3-5 days per week of training sessions. The sessions should take 60-90 minutes to complete. It can be used as a standalone program, or as an add-on to your current training/sport.
  • A comprehensive, systematic, block-style program that ramps up as time goes on. The program is broken up into four, 3-week mini training blocks.
  • Daily warm-ups and movement prep work to help keep you safe, effective, and intentional.
  • Daily mental prep exercises—because weightlifting is a mental game as much as it’s a physical one.
  • downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
  • dedicated playlist so you can see every movement via video instruction.

Main

Overhead Squat (Video)

3 sets of 4 reps @ 60% intensity

Perform overhead squats at a light weight.

Controlled tempo
Brace abs and glutes at the top of the squat
Maintain tension during descent

Snatch (Video) + Hang Snatch (Video) + Overhead Squat (Video)

4 sets of 1+1+1 @ 70% intensity

Perform a snatch from the floor, followed by a hang snatch (below the knee) and an overhead squat.

Hips and knees extend together out of the hang
Slow tempo for overhead squat

Snatch Pull (Video)

3 sets of 3 reps @ 70% intensity

Perform snatch pulls hovering off the ground between each rep – do not reset from the ground. (hover not shown in the video)

Brace against abs
Back angle remains consistent
Hips and knees extend together

Accessory Work

Goblet Squat (Video)

3 sets of 12-15 reps

Perform goblet squats holding a kettlebell or dumbbell.

Upright posture
Inhale and brace abs and glutes at the top of the squat

Glute Bridge (Video)

3 sets of 15-20 reps

Perform a glute bridge with shoulders supported by a bench.

Nasal breathing
Brace abs
Back should not be overextended

Main

Power Snatch (Video)

3 sets of 3 reps @ 60% intensity

Perform power snatches from the floor.

Precise pull
Explosive finish

Power Clean & Jerk (Video)

3 sets of 2 reps @ 70% intensity

Perform power clean and split jerk doubles from the floor.

Precise pull
Explosive finish
Aggressive jerk

Press in Split (Video)

3 sets of 5 reps @ 70% intensity

Perform barbell presses from a jerk-split position.

Brace against abs
Press in a wide arc, not straight up

Split Squat (Video)

3 sets of 8 per leg

Perform split squats holding dumbbells or a barbell with rear foot on the ground.

Rotate into your front leg hip
Brace against abs
Expand front foot and push through big toe
Glutes engaged to extend hips

Accessory Work

Tall Plank Leg Lifts (Video)

3 sets of 6-12 reps per side

Perform a plank while lifting each foot from the ground for 2-3 seconds.

Hips remain tucked, back does not extend
Hips and shoulders remain level during leg lifts

V-Sit Kickout (Video)

3 sets of max unbroken reps

Rest 1-2 minutes between sets.

Exhale as you lift, inhale as you kick out

Main

Muscle Snatch (Video) + Drop Snatch (Video)

4 sets of 2+2 reps @ 60% intensity

Perform muscle snatches followed by drop snatches.

Knees do not re-bend after extension
Elbows lead the bar for as long as possible before turnover
Control descent of drop snatches

Power Clean & Push Jerk (Video)

4 sets of 3 reps @ 70% intensity

Perform a series of power clean and power jerks.

Precise pull
Explosive finish
Aggressive jerk

Accessory Work

Dumbbell Bent Over Row (Video)

3 sets of 8-12 reps

Perform bent over rows using dumbbells.

Shoulders roll forward at the bottom of the row
Row is initiated with back followed by arms

Rear Fly (Video)

3 sets of 8-12 reps

Perform bent over rear flys using change plates or light dumbbells.

Round shoulders forward at the bottom of each rep
Pause at the top
Shoulders do not shrug

Elbow Side Plank (Video)

3 sets of max time hold each side

Perform elbow side planks. Rest 1-2 minutes between sets.

Hips do not sag
Shoulders and hips remain square to each other

Main

Snatch (Video) + Overhead Squat (Video)

3 sets of 2+2 reps @ 70% intensity

Perform two snatches followed by two overhead squats.

Brace abs and glutes
Controlled tempo

Snatch Pull (Video)

3 sets of 3 reps @ 2×70%, 1×80% intensity

Perform snatch pulls hovering off the ground between each rep – do not reset from the ground.

Brace against abs
Back angle remains consistent
Hips and knees extend together

Clean (Video) + Front Squat (Video) + Jerk (Video)

3 sets of 1+1+1 reps @ 70% intensity

Perform a squat clean followed by a front squat and jerk.

Brace abs and glutes before front squat and jerk

Back Squat (Paused) (Video)

3 sets of 5 reps @ 70% intensity

Perform paused back squats. Come to complete stop at the bottom of your squat. Do not bounce.

Brace abs and glutes prior to descending
Maintain tension during pause
Explosive out of the bottom
Hips and knees extend together

Accessory Work

Overhead Medicine Ball Sit-Up (Video)

3 sets of 10-15 reps

Rest 1-2 minutes between sets.

Accessory Work

Single Leg Deadlift (Video)

3 sets of 8-10 reps per leg

Perform single leg deadlifts holding a kettlebell or dumbbell.

Barefoot
Balance on one leg
Hinge forward and extend rear leg

GHD Back Extension Isometric Hold (Video)

3 sets of 30-60 seconds

Using a GHD, extend with hips and back
Hold plates or dumbbells to increase difficulty for 1-minute max time per set.

Extend knees, hips, and entire back

Weighted Walking Lunges (Video)

3 sets of 10 steps per side

Perform a series of walking lunges holding dumbbells.

Extend with front hip out of each lunge
Posture remains upright
Maintain strong foot and knee position

GHD Supine Hold (Video)

3 sets of max time hold

Perform a supine hold from a GHD for time. Rest 2-3 minutes between sets.

Legs extended
Inflate core and maintain pressure
Nasal breathing

Wall Sit (Video)

Accumulate 3 minutes in a wall sit position.

Perform a weighted wall sit. Hold a kettlebell in goblet position for additional challenge.

Thigh parallel to ground
Nasal breathing