Wendler-Moon

by Seongbak Moon

10 athletes joined

5.0

(1 rating)

Program Description

Strength

Program Overview

Level
Beginner
Goal
Powerbuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Mar 01, 2025 03:48
Last Edited
Jun 18, 2025 09:00

Summary

Transform your strength with the Wendler-Moon program, a focused 3-week journey designed for serious lifters. Training twice a week, you'll tackle a blend of Olympic lifts, barbell squats, and targeted accessory work to build power and muscle. Each session emphasizes progressive overload, ensuring you push your limits while honing your technique. Equip yourself with a full gym and get ready to elevate your performance and redefine your physique!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Clean and Jerk

2 reps

70%

Squat (Barbell)

5+ reps

85%

65%

Hack Squat

15 reps

RPE 9

RPE 10

Bench Press (Barbell)

5+ reps

85%

65%

Incline Bench Press (Dumbbell)

15 reps

RPE 9

RPE 10

Pendlay Row

5+ reps

85%

65%

Lat Pulldown

15 reps

RPE 9

RPE 10

Day 1

Clean and Jerk

2 reps

75%

Squat (Barbell)

3+ reps

5+ reps

90%

70%

Hack Squat

15 reps

RPE 9

RPE 10

Bench Press (Barbell)

3+ reps

5+ reps

90%

70%

Incline Bench Press (Dumbbell)

15 reps

RPE 9

RPE 10

Pendlay Row

3+ reps

5+ reps

90%

70%

Lat Pulldown

15 reps

RPE 9

RPE 10

Day 1

Clean and Jerk

2 reps

65%

Squat (Barbell)

1+ reps

5+ reps

95%

75%

Hack Squat

15 reps

RPE 9

RPE 10

Bench Press (Barbell)

1+ reps

5+ reps

95%

75%

Incline Bench Press (Dumbbell)

15 reps

RPE 9

RPE 10

Pendlay Row

1+ reps

5+ reps

95%

75%

Lat Pulldown

15 reps

RPE 9

RPE 10

Day 2

Snatch (Barbell)

2 reps

70%

Deadlift (Barbell)

5+ reps

85%

65%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 9

RPE 10

Overhead Press (Barbell)

5+ reps

85%

65%

Seated Shoulder Press (Dumbbell)

15 reps

RPE 9

RPE 10

Chin-Up (Weighted)

5+ reps

85%

65%

Seated Row (Cable)

15 reps

RPE 9

RPE 10

Day 2

Snatch (Barbell)

2 reps

75%

Deadlift (Barbell)

3+ reps

5+ reps

90%

70%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 9

RPE 10

Overhead Press (Barbell)

3+ reps

5+ reps

90%

70%

Seated Shoulder Press (Dumbbell)

15 reps

RPE 9

RPE 10

Chin-Up (Weighted)

3+ reps

5+ reps

90%

70%

Seated Row (Cable)

15 reps

RPE 9

RPE 10

Day 2

Snatch (Barbell)

2 reps

65%

Deadlift (Barbell)

1+ reps

5+ reps

95%

75%

Bulgarian Split Squat (Dumbbell)

15 reps

RPE 9

RPE 10

Overhead Press (Barbell)

1+ reps

5+ reps

95%

75%

Seated Shoulder Press (Dumbbell)

15 reps

RPE 9

RPE 10

Chin-Up (Weighted)

1+ reps

5+ reps

95%

75%

Seated Row (Cable)

15 reps

RPE 9

RPE 10

Day 1

Clean and Jerk

5 Sets

2 Reps

70%

Squat (Barbell)

1 Set

5+ Reps

85%

65%

Hack Squat

1 Set

15 Reps

@10

Bench Press (Barbell)

1 Set

5+ Reps

85%

65%

Incline Bench Press (Dumbbell)

1 Set

15 Reps

@10

Pendlay Row

1 Set

5+ Reps

85%

65%

Lat Pulldown

1 Set

15 Reps

@10

Day 2

Snatch (Barbell)

5 Sets

2 Reps

70%

Deadlift (Barbell)

1 Set

5+ Reps

85%

65%

Bulgarian Split Squat (Dumbbell)

1 Set

15 Reps

@10

Overhead Press (Barbell)

1 Set

5+ Reps

85%

65%

Seated Shoulder Press (Dumbbell)

1 Set

15 Reps

@10

Chin-Up (Weighted)

1 Set

5+ Reps

85%

65%

Seated Row (Cable)

1 Set

15 Reps

@10