We a From Ukraine

Workout planning (programming) Weightlifting basic training program

  • Training Day 1 (1 wods)
    Back Squat 1-1-1-1-1
    For strength: Back Squats
  • Training Day 2 (1 wods)
    Shoulder Press 5-5-5-5-5
    For strength: Shoulder Press
  • Training Day 3 (1 wods)
    Snatch 3-3-3-3-3
    For strength: 3-3-3-3-3 Snatch 80/80-% RM
  • Training Day 4 (1 wods)
    Push Press 1-1-1-1-1
    For strength: Push Press
  • Training Day 5 (1 wods)
    Front Squat 5-5-5-5-5
    For strength: 5-5-5-5-5 Front Squats
  • Training Day 6 (1 wods)
    Barbell Bench Press 3-3-3-3-3
    For strength: Bench press
  • Training Day 7 (1 wods)
    Clean and Jerk 1-1-1-1-1
    For strength: 1-1-1-1-1 Clean and Jerk
  • Training Day 8 (1 wods)
    DeadLift 5x5
    For strength: 5-5-5-5-5 Deadlifts 70-% RM
  • Training Day 9 (1 wods)
    Back Squat 3-3-3-3-3
    For strength: 3-3-3-3-3 Back Squats
  • Training Day 10 (1 wods)
    Sholuder Press 1-1-1-1-1
    For strength: 1-1-1-1-1 Shoulder Press
  • Training Day 11 (1 wods)
    Snatch 5-5-5-5-5
    For strength: 5-5-5-5-5 Snatch
  • Training Day 12 (1 wods)
    Push Press 3-3-3-3-3
    For strength: 3-3-3-3-3 Push Press
  • Training Day 13 (1 wods)
    Front Squat 1-1-1-1-1
    For strength: 1-1-1-1-1 Front Squats
  • Training Day 14 (1 wods)
    Back Squat 5-5-5-5-5
    For strength: 5-5-5-5-5 Back Squats
  • Training Day 15 (1 wods)
    Shoulder Press 3-3-3-3-3
    For strength: 3-3-3-3-3 Shoulder Press
  • Training Day 16 (1 wods)
    Deadlift 1-1-1-1-1
    For strength: 1-1-1-1-1 Deadlifts
  • Training Day 17 (1 wods)
    Push Press 5-5-5-5-5
    For strength: 5-5-5-5-5 Push Press
  • Training Day 18 (1 wods)
    Front Squat 3-3-3-3-3
    For strength: 3-3-3-3-3 Front Squats
  • Training Day 19 (1 wods)
    Snatch 1RM
    For strength: 1-1-1-1-1 Snatch
  • Training Day 20 (1 wods)
    Bench Press 5x5
    For strength: 5-5-5-5-5 Bench press
  • Training Day 21 (1 wods)
    Clean and Jerk 3-3-3-3-3
    For strength: 3-3-3-3-3 Clean and Jerk
  • Training Day 22 (1 wods)
    Bench Press 1-1-1-1-1
    For strength: 1-1-1-1-1 Bench press
  • Training Day 23 (1 wods)
    Clean and Jerk 5-5-5-5
    For strength: 5-5-5-5 Clean and Jerk
  • Training Day 24 (1 wods)
    Deadlift 3-3-3-3-3
    For strength: 3-3-3-3-3 Deadlifts
  • Training Day 25 (1 wods)
    Squat Clean 1-1-1-1-1
    For strength: 1-1-1-1-1 Squat Cleans
  • Training Day 26 (1 wods)
    Snatch Balance 5-5-5-5-5
    For strength: 5-5-5-5-5 Snatch Balance
  • Training Day 27 (1 wods)
    Push Jerk 3-3-3-3-3
    For strength: 3-3-3-3-3 Push Jerks
  • Training Day 28 (1 wods)
    Snatch Balance 1-1-1-1-1-1-1
    For strength: 1-1-1-1-1-1-1 maximum Snatch Balance
  • Training Day 29 (1 wods)
    Thruster 1-1-1-1-1
    For strength: 1-1-1-1-1 Thrusters
  • Training Day 30 (1 wods)
    Squat Clean 3-3-3-3-3
    For strength: 3-3-3-3-3 Squat Cleans
  • Training Day 31 (1 wods)
    Push Jerk 1-1-1-1-1
    For strength: 1-1-1-1-1 Push Jerks
  • Training Day 32 (1 wods)
    Squat Clean 5-5-5-5-5
    For strength: 5-5-5-5-5 Squat Cleans
  • Training Day 33 (1 wods)
    Snatch Balance 3-3-3-3-3
    For strength: 3-3-3-3-3 Snatch Balance
  • Training Day 34 (1 wods)
    Thruster 1-1-1-1-1
    For strength: 1-1-1-1-1 Thrusters
  • Training Day 35 (1 wods)
    Power Clean 5-5-5-5-5
    For strength: 5-5-5-5-5 Power Cleans
  • Training Day 36 (1 wods)
    Overhead Squats 3-3-3-3-3
    For strength: 3-3-3-3-3 Overhead Squats
  • Training Day 37 (1 wods)
    Power Clean 1-1-1-1-1
    For strength: 1-1-1-1-1 Power Cleans
  • Training Day 38 (1 wods)
    Overhead Squat 5-5-5-5-5
    For strength: 5-5-5-5-5 Overhead Squats
  • Training Day 39 (1 wods)
    Thruster 3-3-3-3-3
    For strength: 3-3-3-3-3 Thrusters
  • Training Day 40 (1 wods)
    Overhead Squat 1-1-1-1-1
    For strength: 1-1-1-1-1 Overhead Squats
  • Training Day 41 (1 wods)
    Thruster 5-5-5-5-5
    For strength: 5-5-5-5-5 Thrusters
  • Training Day 42 (1 wods)
    Power Clean 3-3-3-3-3
    For strength: 3-3-3-3-3 Power Cleans
WorkoutTraining day
Back Squat 1-1-1-1-1 (W)
For strength: Back Squats
Training Day 1
Shoulder Press 5-5-5-5-5 (W)
For strength: Shoulder Press
Training Day 2
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Training Day 3
Push Press 1-1-1-1-1 (W)
For strength: Push Press
Training Day 4
Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
Training Day 5
Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Training Day 6
Clean and Jerk 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Clean and Jerk
Training Day 7
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Training Day 8
Back Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Back Squats
Training Day 9
Sholuder Press 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Shoulder Press
Training Day 10
Snatch 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Snatch
Training Day 11
Push Press 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Push Press
Training Day 12
Front Squat 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Front Squats
Training Day 13
Back Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Back Squats
Training Day 14
Shoulder Press 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Shoulder Press
Training Day 15
Deadlift 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Deadlifts
Training Day 16
Push Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Push Press
Training Day 17
Front Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Front Squats
Training Day 18
Snatch 1RM (W)
For strength: 1-1-1-1-1 Snatch
Training Day 19
Bench Press 5x5 (W)
For strength: 5-5-5-5-5 Bench press
Training Day 20
Clean and Jerk 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Clean and Jerk
Training Day 21
Bench Press 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Bench press
Training Day 22
Clean and Jerk 5-5-5-5 (W)
For strength: 5-5-5-5 Clean and Jerk
Training Day 23
Deadlift 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Deadlifts
Training Day 24
Squat Clean 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Squat Cleans
Training Day 25
Snatch Balance 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Snatch Balance
Training Day 26
Push Jerk 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Push Jerks
Training Day 27
Snatch Balance 1-1-1-1-1-1-1 (W)
For strength: 1-1-1-1-1-1-1 maximum Snatch Balance
Training Day 28
Thruster 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Thrusters
Training Day 29
Squat Clean 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Squat Cleans
Training Day 30
Push Jerk 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Push Jerks
Training Day 31
Squat Clean 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Squat Cleans
Training Day 32
Snatch Balance 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch Balance
Training Day 33
Thruster 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Thrusters
Training Day 34
Power Clean 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Power Cleans
Training Day 35
Overhead Squats 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Overhead Squats
Training Day 36
Power Clean 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Power Cleans
Training Day 37
Overhead Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Overhead Squats
Training Day 38
Thruster 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Thrusters
Training Day 39
Overhead Squat 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Overhead Squats
Training Day 40
Thruster 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Thrusters
Training Day 41
Power Clean 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Power Cleans
Training Day 42

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