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Workout planning (programming) weightlifting basic training program



Increase Strength

Training plan list

Wod NameWOD infoModality
Back Squat 1-1-1-1-1For strength: Back Squats W
Shoulder Press 5-5-5-5-5For strength: Shoulder Press W
Snatch 3-3-3-3-3For strength: Snatch 80/80-% RMW
Push Press 1-1-1-1-1For strength: Push Press W
Front Squat 5-5-5-5-5For strength: 5-5-5-5-5 Front Squats W
Barbell Bench Press 3-3-3-3-3For strength: Bench press W
Clean and Jerk 1-1-1-1-1For strength: 1-1-1-1-1 Clean and Jerk W
DeadLift 5x5For strength: 5-5-5-5-5 Deadlifts 70-% RMW
Back Squat 3-3-3-3-3For strength: 3-3-3-3-3 Back Squats W
Sholuder Press 1-1-1-1-1For strength: 1-1-1-1-1 Shoulder Press W
Snatch 5-5-5-5-5For strength: 5-5-5-5-5 Snatch W
Push Press 3-3-3-3-3For strength: 3-3-3-3-3 Push Press W
Front Squat 1-1-1-1-1For strength: 1-1-1-1-1 Front Squats W
Back Squat 5-5-5-5-5For strength: 5-5-5-5-5 Back Squats W
Shoulder Press 3-3-3-3-3For strength: 3-3-3-3-3 Shoulder Press W
Deadlift 1-1-1-1-1For strength: 1-1-1-1-1 Deadlifts W
Push Press 5-5-5-5-5For strength: 5-5-5-5-5 Push Press W
Front Squat 3-3-3-3-3For strength: 3-3-3-3-3 Front Squats W
Snatch 1RMFor strength: 1-1-1-1-1 Snatch W
Bench Press 5x5For strength: 5-5-5-5-5 Bench press W
Clean and Jerk 3-3-3-3-3For strength: 3-3-3-3-3 Clean and Jerk W
Bench Press 1-1-1-1-1For strength: 1-1-1-1-1 Bench press W
Clean and Jerk 5-5-5-5For strength: 5-5-5-5 Clean and Jerk W
Deadlift 3-3-3-3-3For strength: 3-3-3-3-3 Deadlifts W
Squat Clean 1-1-1-1-1For strength: 1-1-1-1-1 Squat Cleans W
Snatch Balance 5-5-5-5-5For strength: 5-5-5-5-5 Snatch Balance W
Push Jerk 3-3-3-3-3For strength: 3-3-3-3-3 Push Jerks W
Snatch Balance 1-1-1-1-1-1-1For strength: 1-1-1-1-1-1-1 maximum Snatch Balance W
Thruster 1-1-1-1-1For strength: 1-1-1-1-1 Thrusters W
Squat Clean 3-3-3-3-3For strength: 3-3-3-3-3 Squat Cleans W
Push Jerk 1-1-1-1-1For strength: 1-1-1-1-1 Push Jerks W
Squat Clean 5-5-5-5-5For strength: 5-5-5-5-5 Squat Cleans W
Snatch Balance 3-3-3-3-3For strength: 3-3-3-3-3 Snatch Balance W
Thruster 1-1-1-1-1For strength: 1-1-1-1-1 Thrusters W
Power Clean 5-5-5-5-5For strength: 5-5-5-5-5 Power Cleans W
Overhead Squats 3-3-3-3-3For strength: 3-3-3-3-3 Overhead Squats W
Power Clean 1-1-1-1-1For strength: 1-1-1-1-1 Power Cleans W
Overhead Squat 5-5-5-5-5For strength: 5-5-5-5-5 Overhead Squats W
Thruster 3-3-3-3-3For strength: 3-3-3-3-3 Thrusters W
Overhead Squat 1-1-1-1-1For strength: 1-1-1-1-1 Overhead Squats W
Thruster 5-5-5-5-5For strength: 5-5-5-5-5 Thrusters W
Power Clean 3-3-3-3-3For strength: 3-3-3-3-3 Power Cleans W

Modality distribution

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Most popular movement in wod

Most popular exercises in wod