Free Barbell Programs
Beginner Powerlifting Program
| Week 1-4 Back squat 10 / bar 3 / 5 moderate weight Rest 3:00 between | Bench 10 / bar 3 / 5 moderate weight Rest 3:00 between | Deadlift 10 / bar 3 / 5 moderate weight Rest 3:00 between | Bench 10 / bar 3 / 5 moderate weight Rest 3:00 between |
| Week 5-8 Back squat 10 / bar 5 / 3 moderate weight Rest 3:00 between | Bench 10 / bar 5 / 3 moderate weight Rest 3:00 between | Deadlift 10 / bar 5 / 3 moderate weight Rest 3:00 between | Bench 10 / bar 5 / 3 moderate weight Rest 3:00 between |
| Week 9-12 Back squat 10 / bar 5 / 1 moderate weight Rest 3:00 between | Bench 10 / bar 5 / 1 moderate weight Rest 3:00 between | Deadlift 10 / bar 5 / 1 moderate weight Rest 3:00 between | Bench 10 / bar 5 / 1 moderate weight Rest 3:00 between |
| Accessory Companion Single Leg Dead Lift 3 (5/5) moderate weight Rest 2:00 between | Chin-ups 3 / moderate max Rest 5:00 between | Split Squat 10 / bar 3 (5/5) moderate weight Rest 2:00 between | Pull-ups 10 / bar 3 / moderate max Rest 5:00 between |
Beginner Oly Lifting Program
| Week 1-4 Snatch 3 / 3 bar 6 / 3 moderate weight Rest :90 between sets Back Squat 6 / bar 3 / 3 moderate weight 3 / 6 moderate weight Rest :90 between sets | Snatch 3 / 3 bar 6 / 3 moderate weight Rest :90 between sets C&J 3 / 3 bar 6 / 3 moderate weight Rest :90 between sets | C&J 3 / 3 bar 6 / 3 moderate weight Rest :90 between sets Front Squat 6 / bar 3 / 3 moderate weight 3 / 6 moderate weight Rest :90 between sets |
| Week 5-8 Snatch 3 / 3 bar 6 / 2 moderate weight Rest :90 between sets Back Squat 8 / bar 4 / 2 moderate weight 2 / 8 moderate weight Rest :90 between sets | Snatch 3 / 3 bar 6 / 2 moderate weight Rest :90 between sets C&J 3 / 3 bar 6 / 2 moderate weight Rest :90 between sets | C&J 3 / 3 bar 6 / 2 moderate weight Rest :90 between sets Front Squat 8 / bar 4 / 2 moderate weight 2 / 8 moderate weight Rest :90 between sets |
| Week 9-12 Snatch 3 / 3 bar 6 / 1 moderate weight Rest :90 between sets Back Squat 10 / bar 5 / 1 moderate weight 1 / 10 moderate weight Rest :90 between sets | Snatch 3 / 3 bar 6 / 1 moderate weight Rest :90 between sets C&J 3 / 3 bar 6 / 1 moderate weight Rest :90 between sets | C&J 3 / 3 bar 6 / 1 moderate weight Rest :90 between sets Front Squat 10 / bar 5 / 1 moderate weight 1 / 10 moderate weight Rest :90 between sets |
| Accessory Companion Press 10 / bar 3-4 / 8-10 moderate weight Rest 2:00 between sets Chest supported Row 10 / bar 3-4 / 8-10 moderate weight Rest 2:00 between sets | Dragon flags 3-5 / 3-5 moderate difficulty Rest 2:00 between sets Hip extensions 3-4 / 8-10 moderate weight Rest 2:00 between sets | Dips 3-4 / 8-10moderate weight Rest 2:00 between sets Pull-ups 3-4 / 8-10moderate weight Rest 2:00 between sets |
Step Loading Oly Lifting Program
| Week 1-4 Day 1 Snatch 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets Snatch deadlift 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets *120% of snatch Week 5-8 Day 1 Snatch 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets Snatch deadlift 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets *120% of snatch Week 9-12 Day 1 Snatch 1/5bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets Snatch deadlift 1/5bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets *120% of snatch | Day 2 Back Squat 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets Pendlay Row 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets *120% of Press Day 2 Back Squat 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets Pendlay Row 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets *120% of Press Day 2 Back Squat 1/5bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets Pendlay Row 1/5 bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets *120% of Press | Day 3 C&J 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets Clean Deadlift 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets *120% of C&J Day 3 C&J 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets Clean Deadlift 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets *120% of C&J Day 3 C&J 1/5bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets Clean Deadlift 1/5bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets *120% of C&J | Day 4 Front Squat 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets Press 3/3 bar 3/50% 3/60% 3/65% 3/70% 3/75% Rest :90 between sets Day 4 Front Squat 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets Press 2/4 bar 2/50% 2/60% 2/65% 2/70% 2/75% 2/80% Rest :90 between sets Day 4 Front Squat 1/5 bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets Press 1/5 bar 3/50% 3/60% 3/65% 1/70% 1/75% 1/80% 1/85% Rest :90 between sets |
Jacob DeRossett 