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Free personalized workout plan
Strength & Conditioning Program
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
2. Split Jerk ▶ | 5 sets | 3 - 6 reps | 180s | |
3. Dumbbell Deadlift ▶ | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
4. Knee Tuck Jump ▶ | 5 sets | 3 - 5 reps | 180s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Goblet Squat ▶ | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
| 3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s | |
| 4. Mountain Climber | 5 sets | 10 reps | 60s | -Sprints |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
2. High Pull ▶ | 5 sets | 3 - 6 reps | 180s | |
3. Weighted Pullup ▶ | 5 sets | 3 - 6 reps | 180s | |
4. Counter Movement Jump ▶ | 5 sets | 3 - 5 reps | 180s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
2. Barbell Jump Squat ▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
| 4. Power Skips | 5 sets | 20s | 180s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
2. Snatch Grip Romanian Deadlift ▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
4. Box Jumps ▶ | 5 sets | 3 - 5 reps | 180s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
| 2. Split Jerk▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Dumbbell Deadlift▶ | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
| 4. Knee Tuck Jump▶ | 5 sets | 3 - 5 reps | 180s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
| 2. Goblet Squat▶ | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
| 3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
| 2. High Pull▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Weighted Pullup▶ | 5 sets | 3 - 6 reps | 180s | |
| 4. Medicine Ball Squat Jump | 5 sets | 3 - 5 reps | 180s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
| 2. Barbell Jump Squat▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
| 4. Power Skips | 5 sets | 20s | 180s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
| 2. Snatch Grip Romanian Deadlift▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
| 4. Box Jumps▶ | 5 sets | 3 - 5 reps | 180s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 3 - 6 reps | 180s | |
| 2. Split Jerk▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Dumbbell Deadlift▶ | 5 sets | 3 - 6 reps | 180s | Paused Dumbbell Deadlift |
| 4. Knee Tuck Jump▶ | 5 sets | 3 - 5 reps | 180s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Power Clean | 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
| 2. Goblet Squat▶ | 5 sets | 3 - 6 reps | 180s | Paused Goblet Squat |
| 3. Barbell Bench Press | 5 sets | 3 - 6 reps | 180s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 5 reps | 180s | |
| 2. High Pull▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Weighted Pullup▶ | 5 sets | 3 - 6 reps | 180s | |
| 4. Medicine Ball Squat Jump | 5 sets | 3 - 5 reps | 180s |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Snatch | 15 - 5 sets | 3, 3, 3, 1, 1 reps | 180s | |
| 2. Barbell Jump Squat▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Plyometric Push Up | 5 sets | 3 - 5 reps | 180s | |
| 4. Power Skips | 5 sets | 20s | 180s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Push Press | 5 sets | 3 - 6 reps | 180s | |
| 2. Snatch Grip Romanian Deadlift▶ | 5 sets | 3 - 6 reps | 180s | |
| 3. Barbell Overhead Squat | 5 sets | 3 - 6 reps | 180s | |
| 4. Box Jumps▶ | 5 sets | 3 - 5 reps | 180s |
Date Created: 11/29/18, 11:33 PM
Last Updated: 9/12/20, 9:35 PM
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