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Strength & Size Training Plan

This document outlines a 12-week strength training program divided into blocks. It prescribes exercises focused on Olympic weightlifting movements like snatches, cleans, and jerks along with squats, presses, and pulls. Each week, the intensity of lifts is increased through higher percentages of one rep max and more challenging set/rep schemes. The program culminates in testing new one rep maxes for snatches, cleans and jerks, and back squats in week 12.

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Brian Chen
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522 views4 pages

Strength & Size Training Plan

This document outlines a 12-week strength training program divided into blocks. It prescribes exercises focused on Olympic weightlifting movements like snatches, cleans, and jerks along with squats, presses, and pulls. Each week, the intensity of lifts is increased through higher percentages of one rep max and more challenging set/rep schemes. The program culminates in testing new one rep maxes for snatches, cleans and jerks, and back squats in week 12.

Uploaded by

Brian Chen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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The Gentleman & The Meathead 12 Week Strength & Size Project

Block 3, Weeks 9-12

Day 1 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3
Snatch with Pause 1" off floor 4x2 75% 78% 81%

Back Squat 5x3 80% 83% 85%

Clean Pulls 3x5 90% 95% 100%

Band Push-ups+DB Row 4x12 7RPE 7RPE 7RPE

Day 2 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3
Mid-Thigh Hang Clean 2x2 70% 75% 80%
2x2 75% 80% 83%

Jerk 2x2 70% 75% 80%


2x2 75% 80% 85%

Push Press 3x6 8RPE 8RPE 8RPE

Front Squat 4x2 80% 83% 86%

Pump Circuit: 4 sets 7RPE 7RPE 7RPE


Lateral Raise 12 reps of each
Bent-over Fly
V-ups

Day 3 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3
Snatch Pull+Hang Power Snatch 3x1+2 70% 75% 77%

Hang Power Clean+Power Jerk 3x2+1 70% 75% 77%

Back Squat 4x2 83% 86% 89%

Pendlay Row 3x8 8RPE 8RPE 8RPE

Barbell Bicep Curl+Tricep Extensions 4x12+12 8RPE 8RPE 8RPE


Day 4 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3
Snatch 4x2 60% 60% 60%

Clean & Jerk 4x2 60% 60% 60%

Day 5 Intensity
Lif Sets x Reps Wk1 Wk2 Wk3
Snatch Heavy Single
3x1 @ 85% of HS
Week 1-3
Clean & Jerk Heavy Single
3x1 @ 85% of HS
Week 1-3
Back Squat 6x1 85% 88% 92%

Strict Press 3x10 8RPE 8RPE 8RPE

Pump Circuit: 4 sets 7RPE 7RPE 7RPE


Hammer Curl 12 reps of each
DB Skull Crusher
Back Extensions
Sit-ups
eek Strength & Size Project

Wk4 Weight used: Notes:


84%

87%

105% of Clean 1rm

7RPE

Wk4 Weight used: Notes:


83%
86%

85% Preferably from blocks


87%

8RPE

89%

7RPE No rest between

Wk4 Weight used: Notes:


79%

79%

3x1 @ 90%

8RPE

8RPE
Wk4 Weight used: Notes:
60%

60%

Wk4 Weight used: Notes:


Test new max

Test new max

Test new max

8RPE

7RPE No rest between

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