lb kg

Squat 235 107

Bench 145 66
Deadlif 275 125
Clean and jerk 145 66
Snatch 100 45
Front squat 165 75

Week 1
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 5 73% 78 172
Bench 3 7 69% 45 100

Squat 1 10 60% 64 141

3 10 70% 75 165
Power clean + push press complex 1 5 60% 40 87
3 5 70% 46 102
Clean pull from below knee 3 5 80% 53 116
Bench 1 10 60% 40 87
3 10 70% 46 102
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 3 4 77% 96 212
Bench 4 5 73% 48 106

Front squat 1 5 50% 38 83

1 5 70% 53 116
5 5 80% 60 132
Snatch grip shrugs 3 10 80% 36 80
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 75% 34 75
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 3 7 69% 74 162
OH press 2 8 7.5

Squat 1 10 50% 53 118

 3 10 60% 64 141
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
2 8 90% 59 131
Jerk 1 3 60% 40 87
3 3 70% 46 102
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 3 4 76% 50 110
Pause deadlif 2 3 68% 85 187

Squat 1 5 70% 75 165

3 5 80% 85 188
Snatch pull from knee 3 5 80% 36 80
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 2 85% 39 85
Clean pull 3 5 80% 53 116
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
1 2+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 2
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 5 5 75% 80 176
Bench 4 7 71% 47 103

Squat 1 10 60% 64 141

3 10 75% 80 176
Power clean + push press complex 1 5 65% 43 94
3 5 75% 49 109
Clean pull from below knee 3 5 85% 56 123
Bench 1 10 65% 43 94
3 10 75% 49 109
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 4 80% 100 220
Bench 5 5 75% 49 109

Front squat 1 5 65% 49 107

1 5 75% 56 124
5 5 85% 64 140
Snatch grip shrugs 3 10 85% 39 85
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 80% 36 80
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 7 71% 76 167
OH press 3 8 8.5

Squat 1 10 60% 64 141

 3 10 70% 75 165
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
3 8 90% 59 131
Jerk 1 3 60% 40 87
4 3 70% 46 102
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 3 4 78% 51 113
Pause deadlif 2 3 70% 88 193

Squat 1 5 65% 69 153

1 5 75% 80 176
3 5 85% 91 200
Snatch pull from knee 3 5 85% 39 85
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 3 85% 39 85
Clean pull 3 5 85% 56 123
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
1 3+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 3
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 5 5 78% 83 183
Bench 4 7 74% 49 107

Squat 1 10 60% 64 141

1 10 70% 75 165
3 8 80% 85 188
Clean + power jerk complex 1 5 60% 40 87
1 5 70% 46 102
3 5 80% 53 116
Clean pull from below knee 3 5 90% 59 131
Bench 1 10 70% 46 102
3 8 80% 53 116
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 4 82% 103 226
Bench 5 5 78% 51 113

Front squat 1 5 65% 49 107

1 5 75% 56 124
1 5 85% 64 140
3 4 90% 68 149
Snatch grip shrugs 3 10 90% 41 90
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
4 2 80% 36 80
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 7 71% 76 167
 OH press 3 8 8.5

Squat 1 10 60% 64 141

3 8 70% 75 165
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
3 6 95% 63 138
Jerk 1 3 60% 40 87
3 4 75% 49 109
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 4 4 78% 51 113
Pause deadlif 3 3 70% 88 193
0
Squat 1 5 70% 75 165
1 5 80% 85 188
3 5 87% 93 204
Snatch pull from knee 3 5 90% 41 90
Snatch 2 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
2 3 85% 39 85
Clean pull 3 5 90% 59 131
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
2 3+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 4
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 5 5 80% 85 188
Bench 4 7 76% 50 110

Squat 1 10 60% 64 141

1 10 70% 75 165
3 6 85% 91 200
Clean + power jerk complex 1 5 60% 40 87
1 5 70% 46 102
3 3+1 85% 56 123
Clean pull from below knee 4 5 90% 59 131
Bench 1 10 70% 46 102
3 6 85% 56 123
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 4 84% 105 231
Bench 5 5 80% 53 116

Front squat 1 5 65% 49 107

1 5 75% 56 124
1 5 85% 64 140
2 3 95% 71 157
Snatch grip shrugs 3 10 95% 43 95
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 85% 39 85
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 7 76% 81 179
 OH press 3 8 8.5

Squat 1 10 65% 69 153

3 6 75% 80 176
Jerk squat 1 8 80% 53 116
1 5 85% 56 123
3 3 100% 66 145
Jerk 1 3 60% 40 87
4 3 80% 53 116
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 4 4 83% 55 120
Pause deadlif 3 3 75% 94 206

Squat 1 5 70% 75 165

1 5 80% 85 188
1 5 5RM
Snatch pull from knee 3 5 90% 41 90
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 3 85% 39 85
1 2+1 90% 41 90
Clean pull 3 5 90% 59 131
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
2 3+1 85% 56 123
1 2+1 90% 59 131
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 5
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 5 5 82% 88 193
Bench 4 7 78% 51 113

Squat 1 10 60% 64 141

3 10 70% 75 165
Power clean + push press complex 1 5 60% 40 87
3 5 70% 46 102
Clean pull from below knee 3 5 80% 53 116
Bench 1 10 60% 40 87
3 10 70% 46 102
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 4 85% 106 234
Bench 5 5 81% 53 117

Front squat 1 5 50% 38 83

1 5 70% 53 116
5 5 80% 60 132
Snatch grip shrugs 3 10 80% 36 80
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 75% 34 75
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 7 78% 83 183
OH press 2 8 8.5

Squat 1 10 50% 53 118

 3 10 60% 64 141
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
2 8 90% 59 131
Jerk 1 3 60% 40 87
3 3 70% 46 102
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 4 4 84% 55 122
Pause deadlif 3 3 77% 96 212

Squat 1 5 70% 75 165

3 5 80% 85 188
Snatch pull from knee 3 5 80% 36 80
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 2 85% 39 85
Clean pull 3 5 80% 53 116
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
1 2+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 6
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 5 3 86% 92 202
Bench 4 6 75% 49 109

Squat 1 10 60% 64 141

3 10 75% 80 176
Power clean + push press complex 1 5 65% 43 94
3 5 75% 49 109
Clean pull from below knee 3 5 85% 56 123
Bench 1 10 65% 43 94
3 10 75% 49 109
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 2 87% 109 239
Bench 4 6 75% 49 109

Front squat 1 5 65% 49 107

1 5 75% 56 124
5 5 85% 64 140
Snatch grip shrugs 3 10 85% 39 85
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 80% 36 80
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 3 5 81% 87 190
OH press 3 6 8.5

Squat 1 10 60% 64 141

 3 10 70% 75 165
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
3 8 90% 59 131
Jerk 1 3 60% 40 87
4 3 70% 46 102
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 5 3 87% 57 126
Pause deadlif 3 2 78% 98 215

Squat 1 5 65% 69 153

1 5 75% 80 176
3 5 85% 91 200
Snatch pull from knee 3 5 85% 39 85
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 3 85% 39 85
Clean pull 3 5 85% 56 123
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
1 3+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 7
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 4 2 89% 95 209
Bench 4 6 77% 51 112

Squat 1 10 60% 64 141

1 10 70% 75 165
3 8 80% 85 188
Clean + power jerk complex 1 5 60% 40 87
1 5 70% 46 102
3 5 80% 53 116
Clean pull from below knee 3 5 90% 59 131
Bench 1 10 70% 46 102
3 8 80% 53 116
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10

Day 2
Lif Sets Reps %1RM Load (kg) Load (lb)
Deadlif 4 1 90% 113 248
Bench 4 4 85% 56 123

Front squat 1 5 65% 49 107

1 5 75% 56 124
1 5 85% 64 140
3 4 90% 68 149
Snatch grip shrugs 3 10 90% 41 90
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
4 2 80% 36 80
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10

Day 3
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 3 4 84% 90 197
 OH press 3 6 8.5

Squat 1 10 60% 64 141

3 8 70% 75 165
Jerk squat 1 8 80% 53 116
1 8 85% 56 123
3 6 95% 63 138
Jerk 1 3 60% 40 87
3 4 75% 49 109
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10

Day 4
Lif Sets Reps %1RM Load (kg) Load (lb)
Bench 4 2 90% 59 131
Pause deadlif 3 2 81% 101 223
0
Squat 1 5 70% 75 165
1 5 80% 85 188
3 5 87% 93 204
Snatch pull from knee 3 5 90% 41 90
Snatch 2 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
2 3 85% 39 85
Clean pull 3 5 90% 59 131
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
2 3+1 85% 56 123
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5
Week 8
Day 1
Lif Sets Reps %1RM Load (kg) Load (lb)
Squat 1 1 93% 99 219
2 2 87% 93 204
Bench 3 5 81% 53 117

Squat 1 10 60% 64 141

1 10 70% 75 165
3 6 85% 91 200
Clean + power jerk complex 1 5 60% 40 87
1 5 70% 46 102
3 3+1 85% 56 123
Clean pull from below knee 4 5 90% 59 131
Bench 1 10 70% 46 102
3 6 85% 56 123
Pistol squats 3 5
Single leg reverse hypers 3 15
Abs 3 10
Day 2

Lif Sets Reps %1RM Load (kg) Load (lb)

Deadlif 3 1 95% 119 261
Bench 3 3 87% 57 126

Front squat 1 5 65% 49 107

1 5 75% 56 124
1 5 85% 64 140
2 3 95% 71 157
Snatch grip shrugs 3 10 95% 43 95
Hang snatch + snatch complex 1 2 60% 27 60
1 2 70% 32 70
3 2 85% 39 85
3-way bicep curl 3 5
DB pendlay rows 3 10
OH tricep extension 3 10
Day 3

Lif Sets Reps %1RM Load (kg) Load (lb)

 Squat 3 3 86% 92 202
OH press 3 8 8.5

Squat 1 10 65% 69 153

3 6 75% 80 176
Jerk squat 1 8 80% 53 116
1 5 85% 56 123
3 3 100% 66 145
Jerk 1 3 60% 40 87
4 3 80% 53 116
Single leg RDL 3 10
Back extensions 3 10
Reverse crunch 3 10
Day 4

Lif Sets Reps %1RM Load (kg) Load (lb)

Bench 1 1 93% 61 135
3 2 90% 59 131

Squat 1 5 70% 75 165

1 5 80% 85 188
1 5 5RM
Snatch pull from knee 3 5 90% 41 90
Snatch 1 3 60% 27 60
1 3 70% 32 70
1 3 80% 36 80
1 3 85% 39 85
1 2+1 90% 41 90
Clean pull 3 5 90% 59 131
Clean and jerk 1 3 60% 40 87
1 3+1 70% 46 102
1 3+1 80% 53 116
2 3+1 85% 56 123
1 2+1 90% 59 131
Pushups 3 AMRAP
Chinups 3 AMRAP
3 way shoulder raise 3 5