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