Program Description
This program is a mix between the popular training split “Push, Pull, Legs” but instead of training the squat bench and deadlift you will train the clean, jerk, and snatch
Program Overview
- LevelIntermediate
- GoalOlympic Weightlifting, Bodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedAug 31, 2024 04:04
- Last EditedOct 16, 2024 06:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
2
Seated Shoulder Press (Dumbbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
2
Seated Shoulder Press (Dumbbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
2
Seated Shoulder Press (Dumbbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
2
Seated Shoulder Press (Dumbbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
2 reps
2
Seated Shoulder Press (Dumbbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Dip (Bodyweight)
3
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
2
Lat Pulldown
4
10 reps
3
Barbell Row
4
10 reps
4
Seated Row (Cable)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6
Hammer Curl (Cable)
3
12 reps
7
Preacher Curl (EZ Bar)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
2
Lat Pulldown
4
10 reps
3
Barbell Row
4
10 reps
4
Seated Row (Cable)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6
Hammer Curl (Cable)
3
12 reps
7
Preacher Curl (EZ Bar)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
2
Lat Pulldown
4
10 reps
3
Barbell Row
4
10 reps
4
Seated Row (Cable)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6
Hammer Curl (Cable)
3
12 reps
7
Preacher Curl (EZ Bar)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
2
Lat Pulldown
4
10 reps
3
Barbell Row
4
10 reps
4
Seated Row (Cable)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6
Hammer Curl (Cable)
3
12 reps
7
Preacher Curl (EZ Bar)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
2 reps
2
Lat Pulldown
4
10 reps
3
Barbell Row
4
10 reps
4
Seated Row (Cable)
3
12 reps
5
Shrug (Barbell)
3
10 reps
6
Hammer Curl (Cable)
3
12 reps
7
Preacher Curl (EZ Bar)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
2
Front Squat (Barbell)
3
5 reps
3
Romanian Deadlift (Barbell)
3
10 reps
4
Leg Press
3
8 reps
5
Seated Hamstring Curl
3
12 reps
6
Leg Extension
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Leg Press
4
10 reps
4
Seated Hamstring Curl
3
12 reps
5
Leg Extension
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Leg Press
4
10 reps
4
Seated Hamstring Curl
3
12 reps
5
Leg Extension
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Leg Press
4
10 reps
4
Seated Hamstring Curl
3
12 reps
5
Leg Extension
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
2 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Leg Press
4
10 reps
4
Seated Hamstring Curl
3
12 reps
5
Leg Extension
4
12 reps
Week 1
1 / 5 Weeks
Day 2
1
Clean (Barbell)3 Sets
2 Reps
2
Lat Pulldown4 Sets
10 Reps
3
Barbell Row4 Sets
10 Reps
4
Seated Row (Cable)3 Sets
12 Reps
5
Shrug (Barbell)3 Sets
10 Reps
6
Hammer Curl (Cable)3 Sets
12 Reps
7
Preacher Curl (EZ Bar)3 Sets
12 Reps
Day 1
1
Split Jerk3 Sets
2 Reps
2
Seated Shoulder Press (Dumbbell)4 Sets
6 Reps
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
4
Dip (Bodyweight)3 Sets
10 Reps
5
Tricep Pushdown (Cable)3 Sets
12 Reps
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
Day 3
1
Snatch (Barbell)4 Sets
2 Reps
2
Front Squat (Barbell)3 Sets
5 Reps
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
4
Leg Press3 Sets
8 Reps
5
Seated Hamstring Curl3 Sets
12 Reps
6
Leg Extension3 Sets
12 Reps