By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.

Workout planning (programming) Weightlifting basic training program

Functional fitness
Increase Strength

Training plan list

WorkoutTraining dayModality
1Back Squat 1-1-1-1-1

For strength: Back Squats
Day 1W
2Shoulder Press 5-5-5-5-5

For strength: Shoulder Press
Day 22W
3Snatch 3-3-3-3-3

For strength: 3-3-3-3-3 Snatch 80/80-% RM
Day 3W
4Push Press 1-1-1-1-1

For strength: Push Press
Day 4W
5Front Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Front Squats
Day 5W
6Barbell Bench Press 3-3-3-3-3

For strength: Bench press
Day 6W
7Clean and Jerk 1-1-1-1-1

For strength: 1-1-1-1-1 Clean and Jerk
Day 7W
8DeadLift 5x5

For strength: 5-5-5-5-5 Deadlifts 70-% RM
Day 8W
9Back Squat 3-3-3-3-3

For strength: 3-3-3-3-3 Back Squats
Day 9W
10Sholuder Press 1-1-1-1-1

For strength: 1-1-1-1-1 Shoulder Press
Day 10W
11Snatch 5-5-5-5-5

For strength: 5-5-5-5-5 Snatch
Day 11W
12Push Press 3-3-3-3-3

For strength: 3-3-3-3-3 Push Press
Day 12W
13Front Squat 1-1-1-1-1

For strength: 1-1-1-1-1 Front Squats
Day 13W
14Back Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Back Squats
Day 14W
15Shoulder Press 3-3-3-3-3

For strength: 3-3-3-3-3 Shoulder Press
Day 15W
16Deadlift 1-1-1-1-1

For strength: 1-1-1-1-1 Deadlifts
Day 16W
17Push Press 5-5-5-5-5

For strength: 5-5-5-5-5 Push Press
Day 17W
18Front Squat 3-3-3-3-3

For strength: 3-3-3-3-3 Front Squats
Day 18W
19Snatch 1RM

For strength: 1-1-1-1-1 Snatch
Day 19W
20Bench Press 5x5

For strength: 5-5-5-5-5 Bench press
Day 20W
21Clean and Jerk 3-3-3-3-3

For strength: 3-3-3-3-3 Clean and Jerk
Day 21W
22Bench Press 1-1-1-1-1

For strength: 1-1-1-1-1 Bench press
Day 42W
23Clean and Jerk 5-5-5-5

For strength: 5-5-5-5 Clean and Jerk
Day 23W
24Deadlift 3-3-3-3-3

For strength: 3-3-3-3-3 Deadlifts
Day 24W
25Squat Clean 1-1-1-1-1

For strength: 1-1-1-1-1 Squat Cleans
Day 25W
26Snatch Balance 5-5-5-5-5

For strength: 5-5-5-5-5 Snatch Balance
Day 26W
27Push Jerk 3-3-3-3-3

For strength: 3-3-3-3-3 Push Jerks
Day 27W
28Snatch Balance 1-1-1-1-1-1-1

For strength: 1-1-1-1-1-1-1 maximum Snatch Balance
Day 28W
29Thruster 1-1-1-1-1

For strength: 1-1-1-1-1 Thrusters
Day 29W
30Squat Clean 3-3-3-3-3

For strength: 3-3-3-3-3 Squat Cleans
Day 30W
31Push Jerk 1-1-1-1-1

For strength: 1-1-1-1-1 Push Jerks
Day 31W
32Squat Clean 5-5-5-5-5

For strength: 5-5-5-5-5 Squat Cleans
Day 32W
33Snatch Balance 3-3-3-3-3

For strength: 3-3-3-3-3 Snatch Balance
Day 33W
34Thruster 1-1-1-1-1

For strength: 1-1-1-1-1 Thrusters
Day 34W
35Power Clean 5-5-5-5-5

For strength: 5-5-5-5-5 Power Cleans
Day 35W
36Overhead Squats 3-3-3-3-3

For strength: 3-3-3-3-3 Overhead Squats
Day 36W
37Power Clean 1-1-1-1-1

For strength: 1-1-1-1-1 Power Cleans
Day 37W
38Overhead Squat 5-5-5-5-5

For strength: 5-5-5-5-5 Overhead Squats
Day 38W
39Thruster 3-3-3-3-3

For strength: 3-3-3-3-3 Thrusters
Day 39W
40Overhead Squat 1-1-1-1-1

For strength: 1-1-1-1-1 Overhead Squats
Day 40W
41Thruster 5-5-5-5-5

For strength: 5-5-5-5-5 Thrusters
Day 41W
42Power Clean 3-3-3-3-3

For strength: 3-3-3-3-3 Power Cleans
Day 2W
Modality distribution
Most popular movement in wod
Most popular exercises in wod
Short info