Judoka/Weightlifting Inspired

Strength, Power and Muscles

Front Squat
Back Squat
Clean Pull
Push Press
Overhead Press
Close Grip Bench Press
Weighted Pull Up
Barbell Row
Weighted Sit Ups

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

High Bar Squat (Barbell)

Pull-Up (Weighted)

Barbell Row

Reverse Bicep Curl (EZ Bar)

Back Focused Upper

Push Press (Barbell)

Incline Bench Press (Barbell)

High Pull

Shoulder Focused Upper

Front Squat (Paused)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Quad Focused Lower

Sprint

Light Jog

Overhead Tricep Extension (Cable)

Bicep Curl (Barbell)

Face Pull

Wrist Curls

Arms and Shoulders

Clean Pull

Romanian Deadlift (Barbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Lu Raises

Hinge Focused Lower

Deadlift (Barbell)

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