Wendler-Moon

by Seongbak Moon

9 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
Apr 24, 2025 07:32

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

1

Clean and Jerk

5

2 reps

70%

2

Squat (Barbell)

1

1

5+ reps

5+ reps

85%

65%

3

Hack Squat

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Bench Press (Barbell)

1

1

5+ reps

5+ reps

85%

65%

5

Incline Bench Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Pendlay Row

1

1

5+ reps

5+ reps

85%

65%

7

Lat Pulldown

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 1

1

Clean and Jerk

4

2 reps

75%

2

Squat (Barbell)

1

1

3+ reps

5+ reps

90%

70%

3

Hack Squat

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Bench Press (Barbell)

1

1

3+ reps

5+ reps

90%

70%

5

Incline Bench Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Pendlay Row

1

1

3+ reps

5+ reps

90%

70%

7

Lat Pulldown

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 1

1

Clean and Jerk

5

2 reps

65%

2

Squat (Barbell)

1

1

1+ reps

5+ reps

95%

75%

3

Hack Squat

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Bench Press (Barbell)

1

1

1+ reps

5+ reps

95%

75%

5

Incline Bench Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Pendlay Row

1

1

1+ reps

5+ reps

95%

75%

7

Lat Pulldown

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 2

1

Snatch (Barbell)

5

2 reps

70%

2

Deadlift (Barbell)

1

1

5+ reps

5+ reps

85%

65%

3

Bulgarian Split Squat (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Overhead Press (Barbell)

1

1

5+ reps

5+ reps

85%

65%

5

Seated Shoulder Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Chin-Up (Weighted)

1

1

5+ reps

5+ reps

85%

65%

7

Seated Row (Cable)

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 2

1

Snatch (Barbell)

4

2 reps

75%

2

Deadlift (Barbell)

1

1

3+ reps

5+ reps

90%

70%

3

Bulgarian Split Squat (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Overhead Press (Barbell)

1

1

3+ reps

5+ reps

90%

70%

5

Seated Shoulder Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Chin-Up (Weighted)

1

1

3+ reps

5+ reps

90%

70%

7

Seated Row (Cable)

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 2

1

Snatch (Barbell)

5

2 reps

65%

2

Deadlift (Barbell)

1

1

1+ reps

5+ reps

95%

75%

3

Bulgarian Split Squat (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

4

Overhead Press (Barbell)

1

1

1+ reps

5+ reps

95%

75%

5

Seated Shoulder Press (Dumbbell)

1

1

15 reps

15 reps

RPE 9

RPE 10

6

Chin-Up (Weighted)

1

1

1+ reps

5+ reps

95%

75%

7

Seated Row (Cable)

1

1

15 reps

15 reps

RPE 9

RPE 10

Day 1

1

Clean and Jerk

5 Sets

2 Reps

70%

2

Squat (Barbell)

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

3

Hack Squat

1 Set

1 Set

15 Reps

15 Reps

@9

@10

4

Bench Press (Barbell)

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

5

Incline Bench Press (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

@9

@10

6

Pendlay Row

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

7

Lat Pulldown

1 Set

1 Set

15 Reps

15 Reps

@9

@10

Day 2

1

Snatch (Barbell)

5 Sets

2 Reps

70%

2

Deadlift (Barbell)

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

@9

@10

4

Overhead Press (Barbell)

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

5

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

15 Reps

15 Reps

@9

@10

6

Chin-Up (Weighted)

1 Set

1 Set

5+ Reps

5+ Reps

85%

65%

7

Seated Row (Cable)

1 Set

1 Set

15 Reps

15 Reps

@9

@10