Program Description
Maintain gains and gain more while increasing a running base.
Program Overview
- LevelIntermediate
- GoalAthletics, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedApr 15, 2024 04:29
- Last EditedJun 22, 2024 11:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Snatch (Barbell)
5
8 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Incline Bench Press (Barbell)
5
12 reps
RPE 6
5
Front Squat (Barbell)
5
8 reps
RPE 6
6
Bicep Curl (Barbell)
3
21 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
2
Power Clean
5
8 reps
RPE 6
3
Deadlift (Barbell)
5
8 reps
RPE 6
4
Overhead Press (Barbell)
5
12 reps
RPE 6
5
Squat (Barbell)
5
8 reps
RPE 6
6
Skull Crusher
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
3
20 reps
2
Clean and Jerk
5
8 reps
RPE 6
3
Split Squat (Barbell)
5
16 reps
RPE 6
4
Pistol Squat
5
12 reps
5
Military Press (Barbell)
5
12 reps
RPE 6
6
Plank
3
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Superman3 Sets
20 Reps
2
Snatch (Barbell)5 Sets
8 Reps
@6
3
Bent Over Row (Barbell)5 Sets
12 Reps
@6
4
Incline Bench Press (Barbell)5 Sets
12 Reps
@6
5
Front Squat (Barbell)5 Sets
8 Reps
@6
6
Bicep Curl (Barbell)3 Sets
21 Reps
@6
Day 2
1
Hyperextension3 Sets
20 Reps
2
Power Clean5 Sets
8 Reps
@6
3
Deadlift (Barbell)5 Sets
8 Reps
@6
4
Overhead Press (Barbell)5 Sets
12 Reps
@6
5
Squat (Barbell)5 Sets
8 Reps
@6
6
Skull Crusher3 Sets
15 Reps
@6
Day 3
1
Superman3 Sets
20 Reps
2
Clean and Jerk5 Sets
8 Reps
@6
3
Split Squat (Barbell)5 Sets
16 Reps
@6
4
Pistol Squat5 Sets
12 Reps
5
Military Press (Barbell)5 Sets
12 Reps
@6
6
Plank3 Sets
1 mins