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Weightlifting Prep Program

Complete For 2 Weeks Before Commencing Weightlifting Program

Contributed by: Liam Macpherson

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    Workout A

  • 3-Position Hang Clean - Barbell
    3 sets × 3 reps, 2m rest
  • Split Jerk - Barbell
    3 sets × 4 reps, 2m rest
  • Front Squat - Barbell
    3 sets × 5 reps, 2m rest
    • a. Seated Cable Row - Machine
      3 sets × 12 reps, 1m rest
    • b. Seated Calf Raise - Lever
      3 sets × 12 reps, 1m rest
  • High Pull - Dumbbell
    3 sets × 8 reps, 1m rest

    Workout B

  • 3-Position Hang Snatch - Barbell
    3 sets × 3 reps, 2m rest
  • Overhead Squat - Barbell
    3 sets × 5 reps, 2m rest
  • Snatch Press - Barbell
    3 sets × 6 reps, 2m rest