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Workout planning (programming) Weightlifting basic training program

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Functional fitness
Increase Strength

Training plan list

WorkoutTraining day
1 Back Squat 1-1-1-1-1 (W)
For strength: Back Squats
Day 1
2 Shoulder Press 5-5-5-5-5 (W)
For strength: Shoulder Press
Day 22
3 Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Day 3
4 Push Press 1-1-1-1-1 (W)
For strength: Push Press
Day 4
5 Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
Day 5
6 Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Day 6
7 Clean and Jerk 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Clean and Jerk
Day 7
8 DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Day 8
9 Back Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Back Squats
Day 9
10 Sholuder Press 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Shoulder Press
Day 10
11 Snatch 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Snatch
Day 11
12 Push Press 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Push Press
Day 12
13 Front Squat 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Front Squats
Day 13
14 Back Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Back Squats
Day 14
15 Shoulder Press 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Shoulder Press
Day 15
16 Deadlift 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Deadlifts
Day 16
17 Push Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Push Press
Day 17
18 Front Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Front Squats
Day 18
19 Snatch 1RM (W)
For strength: 1-1-1-1-1 Snatch
Day 19
20 Bench Press 5x5 (W)
For strength: 5-5-5-5-5 Bench press
Day 20
21 Clean and Jerk 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Clean and Jerk
Day 21
22 Bench Press 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Bench press
Day 42
23 Clean and Jerk 5-5-5-5 (W)
For strength: 5-5-5-5 Clean and Jerk
Day 23
24 Deadlift 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Deadlifts
Day 24
25 Squat Clean 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Squat Cleans
Day 25
26 Snatch Balance 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Snatch Balance
Day 26
27 Push Jerk 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Push Jerks
Day 27
28 Snatch Balance 1-1-1-1-1-1-1 (W)
For strength: 1-1-1-1-1-1-1 maximum Snatch Balance
Day 28
29 Thruster 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Thrusters
Day 29
30 Squat Clean 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Squat Cleans
Day 30
31 Push Jerk 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Push Jerks
Day 31
32 Squat Clean 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Squat Cleans
Day 32
33 Snatch Balance 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch Balance
Day 33
34 Thruster 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Thrusters
Day 34
35 Power Clean 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Power Cleans
Day 35
36 Overhead Squats 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Overhead Squats
Day 36
37 Power Clean 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Power Cleans
Day 37
38 Overhead Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Overhead Squats
Day 38
39 Thruster 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Thrusters
Day 39
40 Overhead Squat 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Overhead Squats
Day 40
41 Thruster 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Thrusters
Day 41
42 Power Clean 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Power Cleans
Day 2
Name Skills Country City Gym
crossfit athlete Dima IvanovRussia
Dima Ivanov
Russia Saint Petersburg
crossfit athlete justinbloomerUnited States
justinbloomer
United States Olney
crossfit athlete Sim608India
Sim608
India Delhi
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