LSU Leaked work out plain (Football)

by null

Program Description

LSU

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Olympic Weightlifting, Athletics
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Jun 23, 2025 05:17
Last Edited
Jun 23, 2025 06:39

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Power Jerk

3

5 reps

-

2

Leg Extension

2

8 reps

-

3

Push Press (Barbell)

2

8 reps

-

4

Bench Press (Barbell)

2

8 reps

-

5

Overhead Press (Barbell)

2

8 reps

-

6

Hanging Leg Raise

2

AMRAP

-

Day 1

1

Power Jerk

3

5 reps

-

2

Leg Extension

2

8 reps

-

3

Push Press (Barbell)

2

5 reps

-

4

Bench Press (Barbell)

2

5 reps

-

5

Overhead Press (Barbell)

2

5 reps

-

6

Hanging Leg Raise

2

AMRAP

-

Day 1

1

Split Jerk

3

1 reps

-

2

Leg Extension

2

8 reps

-

3

Push Press (Barbell)

2

3 reps

-

4

Bench Press (Barbell)

2

3 reps

-

5

Overhead Press (Barbell)

2

3 reps

-

6

Hanging Leg Raise

2

AMRAP

-

Day 2

1

Hang Snatch

2

3 reps

-

2

Snatch Deadlift

2

8 reps

-

3

Romanian Deadlift (Barbell)

2

8 reps

-

4

Power Shrug

2

8 reps

-

5

T-Bar Row

2

8 reps

-

6

Scapular Pull-Up

2

AMRAP

-

7

Decline Crunch

2

AMRAP

-

Day 2

1

Hang Snatch

2

3 reps

-

2

Snatch Deadlift

2

5 reps

-

3

Romanian Deadlift (Barbell)

2

5 reps

-

4

Power Shrug

2

5 reps

-

5

T-Bar Row

2

5 reps

-

6

Scapular Pull-Up

2

AMRAP

-

7

Decline Crunch

2

AMRAP

-

Day 2

1

Hang Snatch

2

1 reps

-

2

Snatch Deadlift

2

3 reps

-

3

Romanian Deadlift (Barbell)

2

3 reps

-

4

Power Shrug

2

3 reps

-

5

T-Bar Row

2

3 reps

-

6

Scapular Pull-Up

5

AMRAP

-

7

Decline Crunch

2

AMRAP

-

Day 3

1

Power Jerk

3

8 reps

-

2

Leg Extension

3

8 reps

-

3

Push Press (Barbell)

3

8 reps

-

4

Landmine Press

2

8 reps

-

5

Landmine Twist

2

8 reps

-

Day 3

1

Power Jerk

3

5 reps

-

2

Leg Extension

3

8 reps

-

3

Push Press (Barbell)

3

5 reps

-

4

Landmine Press

2

5 reps

-

5

Landmine Twist

2

5 reps

-

Day 3

1

Power Jerk

3

3 reps

-

2

Leg Extension

3

8 reps

-

3

Push Press (Barbell)

3

3 reps

-

4

Landmine Press

2

3 reps

-

5

Landmine Twist

2

3 reps

-

Day 4

1

Hang Snatch

2

3 reps

-

2

Snatch Deadlift

2

8 reps

-

3

Back Extension

3

8 reps

-

4

Power Shrug

2

8 reps

-

5

T-Bar Row

2

8 reps

-

6

Scapular Pull-Up

2

AMRAP

-

7

Decline Crunch

2

AMRAP

-

Day 4

1

Hang Snatch

2

3 reps

-

2

Snatch Deadlift

2

5 reps

-

3

Back Extension

3

8 reps

-

4

Power Shrug

2

5 reps

-

5

T-Bar Row

2

5 reps

-

6

Scapular Pull-Up

2

AMRAP

-

7

Decline Crunch

2

AMRAP

-

Day 4

1

Hang Snatch

2

1 reps

-

2

Snatch Deadlift

2

3 reps

-

3

Back Extension

3

8 reps

-

4

Power Shrug

2

3 reps

-

5

T-Bar Row

2

3 reps

-

6

Scapular Pull-Up

5

AMRAP

-

7

Decline Crunch

3

AMRAP

-

Day 2

1

Hang Snatch

2 Sets

3 Reps

-

2

Snatch Deadlift

2 Sets

8 Reps

-

3

Romanian Deadlift (Barbell)

2 Sets

8 Reps

-

4

Power Shrug

2 Sets

8 Reps

-

5

T-Bar Row

2 Sets

8 Reps

-

6

Scapular Pull-Up

2 Sets

AMRAP

-

7

Decline Crunch

2 Sets

AMRAP

-

Day 4

1

Hang Snatch

2 Sets

3 Reps

-

2

Snatch Deadlift

2 Sets

8 Reps

-

3

Back Extension

3 Sets

8 Reps

-

4

Power Shrug

2 Sets

8 Reps

-

5

T-Bar Row

2 Sets

8 Reps

-

6

Scapular Pull-Up

2 Sets

AMRAP

-

7

Decline Crunch

2 Sets

AMRAP

-

Day 1

1

Power Jerk

3 Sets

5 Reps

-

2

Leg Extension

2 Sets

8 Reps

-

3

Push Press (Barbell)

2 Sets

8 Reps

-

4

Bench Press (Barbell)

2 Sets

8 Reps

-

5

Overhead Press (Barbell)

2 Sets

8 Reps

-

6

Hanging Leg Raise

2 Sets

AMRAP

-

Day 3

1

Power Jerk

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

8 Reps

-

3

Push Press (Barbell)

3 Sets

8 Reps

-

4

Landmine Press

2 Sets

8 Reps

-

5

Landmine Twist

2 Sets

8 Reps

-