Weight Training Schedule

Week 1
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	5 ____	5 ____	3 ____	3 ____	3 ____
Hang Clean	5 ____	5 ____	5 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	5 ____	5 ____	5 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	8 ____	8 ____	8 ____
Weighted Sit-ups	80 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	8 ____	6 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	6 ____	5 ____	4 ____	4 ____
Incline Bench	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	10 ____	10 ____
Glute/Hams	8 ____	8 ____	8 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	70 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	5 ____	5 ____	5 ____
Power Clean	5 ____	5 ____	3 ____	3 ____	3 ____
Split Jerk	5 ____	5 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	70 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	8 ____	6 ____	6 ____	6 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	6 ____	6 ____	4 ____	4 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	6 ____	6 ____	6 ____
Standing Front Press	10 ____	10 ____	10 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	70 ____

Week 2
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	5 ____	5 ____	3 ____	3 ____	3 ____
Hang Clean	5 ____	5 ____	5 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	8 ____	8 ____	8 ____
Weighted Sit-ups	70 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	8 ____	6 ____	6 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	6 ____	4 ____	3 ____	2 ____
Incline Bench	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	10 ____	10 ____
Glute/Hams	8 ____	8 ____	8 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	70 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	5 ____	5 ____	5 ____
Power Clean	5 ____	5 ____	3 ____	3 ____	3 ____
Split Jerk	5 ____	5 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	70 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	8 ____	6 ____	6 ____	6 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	4 ____	4 ____	4 ____	4 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	6 ____	6 ____	6 ____
Standing Front Press	10 ____	10 ____	10 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	70 ____

Week 3
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	5 ____	5 ____	3 ____	3 ____	3 ____
Hang Clean	5 ____	5 ____	5 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	5 ____	5 ____	5 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	8 ____	8 ____	8 ____
Weighted Sit-ups	80 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	8 ____	6 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	5 ____	4 ____	3 ____	2 ____	1 ____
Incline Bench	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	10 ____	10 ____
Glute/Hams	8 ____	8 ____	8 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	80 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	5 ____	5 ____	5 ____
Power Clean	5 ____	5 ____	3 ____	3 ____	3 ____
Split Jerk	5 ____	5 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	80 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	8 ____	8 ____	6 ____	6 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	4 ____	4 ____	4 ____	4 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	6 ____	6 ____	6 ____
Standing Front Press	10 ____	10 ____	10 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	80 ____

Week 4
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	5 ____	5 ____	3 ____	3 ____	3 ____
Hang Clean	5 ____	5 ____	5 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	8 ____	8 ____	8 ____
Weighted Sit-ups	80 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	6 ____	6 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	5 ____	5 ____	5 ____	5 ____
Incline Bench	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	10 ____	10 ____
Glute/Hams	8 ____	8 ____	8 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	80 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	5 ____	5 ____	5 ____
Power Clean	5 ____	5 ____	3 ____	3 ____	3 ____
Split Jerk	5 ____	5 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	80 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	6 ____	6 ____	6 ____	6 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	5 ____	5 ____	5 ____	5 ____	5 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	6 ____	6 ____	6 ____
Standing Front Press	8 ____	8 ____	8 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	80 ____

Week 5
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	3 ____	3 ____	3 ____
Hang Clean	3 ____	3 ____	3 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	5 ____	5 ____	5 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	6 ____	6 ____	6 ____
Weighted Sit-ups	90 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	6 ____	5 ____	4 ____	4 ____
Front Squat	5 ____	4 ____	3 ____	3 ____
Bench Press	5 ____	3 ____	1 ____	1 ____	5 ____	5 ____
Incline Bench	5 ____	4 ____	3 ____	3 ____
Standing D.B. Press	8 ____	8 ____
Glute/Hams	6 ____	6 ____	6 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	90 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	3 ____	3 ____	3 ____
Power Clean	3 ____	3 ____	3 ____	3 ____	3 ____
Split Jerk	3 ____	3 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	90 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	6 ____	6 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	6 ____	6 ____	6 ____
Standing Front Press	8 ____	8 ____	8 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	90 ____

Week 6
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	3 ____	3 ____	3 ____
Hang Clean	3 ____	3 ____	3 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	6 ____	6 ____	6 ____
Weighted Sit-ups	90 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	6 ____	4 ____	3 ____	2 ____
Front Squat	5 ____	4 ____	4 ____	4 ____
Bench Press	4 ____	3 ____	2 ____	1 ____	1 ____	2 ____
Bench, Cont.	2 ____	2 ____	5 ____	5 ____
Incline Bench	5 ____	4 ____	4 ____	4 ____
Standing D.B. Press	8 ____	8 ____
Glute/Hams	6 ____	6 ____	6 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	90 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch			3 ____
Power Clean	3 ____	3 ____	3 ____	3 ____	3 ____
Split Jerk	3 ____	3 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	90 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	4 ____	4 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	5 ____	5 ____	5 ____
Standing Front Press	6 ____	6 ____	6 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	90 ____

Week 7
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	3 ____	3 ____	3 ____
Hang Clean	3 ____	3 ____	3 ____
Power jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	5 ____	5 ____	5 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	6 ____	6 ____	6 ____
Weighted Sit-ups	100 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	5 ____	4 ____	3 ____	2 ____	1 ____
Front Squat	5 ____	4 ____	4 ____	4 ____
Bench Press	3 ____	2 ____	1 ____	1 ____	1 ____	2 ____
Bench, Cont.	2 ____	2 ____	1 ____	1 ____	2 ____	2 ____
Bench, Cont.	1 ____	1 ____	1 ____
Standing D.B. Press	8 ____	8 ____
Glute/Hams	6 ____	6 ____	6 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	100 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	3 ____	3 ____	3 ____
Power Clean	3 ____	3 ____	3 ____	3 ____	3 ____
Split Jerk	3 ____	3 ____	3 ____	3 ____	3 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	100 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	4 ____	4 ____	4 ____	4 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
Close Grip bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	5 ____	5 ____	5 ____
Standing Front Press	6 ____	6 ____	6 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	100 ____

Week 8
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	3 ____	3 ____	3 ____	3 ____
Hang Clean	3 ____	3 ____	3 ____
Power jerk	3 ____	3 ____	3 ____	3 ____	3 ____	3 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	6 ____	6 ____	6 ____
Weighted Sit-ups	100 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	5 ____	3 ____	2 ____	2 ____	1 ____	1 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	2 ____	2 ____	2 ____	3 ____	3 ____
Bench, Cont.	2 ____
D. B. Incline	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	8 ____	8 ____
Glute/Hams	6 ____	6 ____	6 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	100 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	3 ____	3 ____	3 ____
Power Clean	3 ____	3 ____	3 ____	3 ____	3 ____	3 ____
Power+A441 Jerk	5 ____	5 ____	5 ____	5 ____
Clean Pull	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	100 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	5 ____	5 ____	5 ____	5 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
D.B. bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	5 ____	5 ____	5 ____
Standing Front Press	6 ____	6 ____	6 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	100 ____

Week 9
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	2 ____	2 ____	2 ____	2 ____
Hang Clean	3 ____	3 ____	3 ____
Power jerk	3 ____	3 ____	2 ____	2 ____	2 ____	2 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	5 ____	5 ____	5 ____
Weighted Sit-ups	100 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	5 ____	5 ____	5 ____	5 ____
Front Squat	5 ____	4 ____	4 ____	4 ____
Bench Press	6 ____	5 ____	4 ____	4 ____
Bench, cont.	5 ____	10 ____
D.B. Incline	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	6 ____	6 ____	6 ____
Glute/Hams	6 ____	6 ____	6 ____
Lat Circuit	10 ____	10 ____	10 ____
Roman Chair Twist	100 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	3 ____	3 ____	3 ____
Power Clean	3 ____	3 ____	2 ____	2 ____	2 ____	2 ____
Power Jerk	5 ____	5 ____	5 ____	5 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	100 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	5 ____	5 ____	5 ____	5 ____
Front Squat	5 ____	5 ____	5 ____	5 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
D.B. bench	5 ____	5 ____	5 ____	5 ____
Goodmornings	5 ____	5 ____	5 ____
Standing Front Press	5 ____	5 ____	5 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	100+B354 ____

Week 10
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT	RPxWT
Monday
One Leg Squat	8 ____
Barbell Warm-up
Power Snatch	3 ____	3 ____	3 ____
Hang Clean	3 ____	3 ____	2 ____	1 ____	1 ____	1 ____
Power jerk	3 ____	3 ____	3 ____
Clean Pull	4 ____	4 ____	4 ____
Lunge	5 ____	5 ____	5 ____
Weighted Hypers	5 ____	5 ____	5 ____
Weighted Sit-ups	100 ____
Manual Neck	10 ____

Tuesday
One Leg Squat	8 ____
Back Squat	5 ____	4 ____	4 ____	4 ____
Front Squat	5 ____	4 ____	4 ____	4 ____
Bench Press	4 ____	3 ____	2 ____	1 ____	1 ____	2 ____
Bench, cont.	2 ____	2 ____	5 ____	5 ____
D.B. Incline	5 ____	5 ____	5 ____	5 ____
Standing D.B. Press	6 ____	6 ____	6 ____
Glute/Hams	6 ____	6 ____	6 ____
Roman Chair Twist	100 ____

Thursday
One Leg Squat	8 ____
Barbell Warm-up
Hang Snatch	3 ____	3 ____	3 ____
Power Clean	3 ____	3 ____	3 ____
Power Jerk	3 ____	3 ____	3 ____
Clean Pull	3 ____	3 ____	3 ____
R.D.L.	5 ____	5 ____	5 ____
Step-ups	5 ____	5 ____	5 ____
Hanging Leg Raise	100 ____
Machine Neck	10 ____

Friday
One Leg Squat	8 ____
Back Squat	5 ____	4 ____	4 ____	4 ____
Front Squat	5 ____	4 ____	4 ____	4 ____
Bench Press	3 ____	1 ____	1 ____	2 ____	2 ____	2 ____
D.B. Bench	5 ____	5 ____	5 ____
Goodmornings	5 ____	5 ____	5 ____
Standing Front Press	5 ____	5 ____	5 ____
Arm Circuit	10 ____	10 ____	10 ____
Lateral Leg Raise	100 ____

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