Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2

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Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max 2 WEEKS Monday Week 1 Week2 ½ Squat 3 x 8(4 box jumps /each) Lbs Lbs Shoulder Press 3 x 8 (4 push-ups / each) Lbs Lbs Leg Press 3 x 10 (4 box jumps / each) Lbs Lbs Power Cleans 3 x 5 Lbs Lbs Leg Extension /Curls 3 x 8 Lbs Lbs High Pulls 3 x 6 Lbs Lbs Wednesday Week 1 Week2 Incline Press 3 x 8 (4 push-ups / each) Lbs Lbs Lat. Pull Down (Front / Back) 3 x 8 (4 push-ups / each) Lbs Lbs Step-Ups 3 x 5 (five on each leg)(4 box jumps/ Lbs Lbs each) Bent Knee Good Morning 3 x 8 Lbs Lbs Lateral/ Front Raises 3 x 8 Lbs Lbs Up- Right Row 3 x 8 Lbs Lbs Split Squats 3 x 8 Lbs Lbs Dumbbell Chest press 3 x 8 Lbs Lbs Dumbbell Fly 3 x 8 Lbs Lbs

Friday Week 1 Week2 ½ Squat 3 x 8 (4 box jumps / each) Lbs Lbs Dumbbell Shoulder Press 3 x 8 (4 push-ups / each) Lbs Lbs Leg Press 3 x 15 (4 box jumps / each) Lbs Lbs Power Cleans / Jerk 3 x 5 Lbs Lbs Leg Extension /Curls 3 x 10 Lbs Lbs Shrugs 3 x 8 Lbs Lbs Dead Lifts 3 x 5 Lbs Lbs

Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 60% of Max 2 WEEKS Monday Week 1 Week2 ½ Squat 3 x 8(4 box jumps /each) Lbs Lbs Shoulder Press 3 x 8 (4 push-ups / each) Lbs Lbs Leg Press 3 x 10 (4 box jumps / each) Lbs Lbs Power Cleans 3 x 5 Lbs Lbs Leg Extension /Curls 3 x 8 Lbs Lbs High Pulls 3 x 6 Lbs Lbs Wednesday Week 1 Week2 Incline Press 3 x 8 (4 push-ups / each) Lbs Lbs Lat. Pull Down (Front / Back) 3 x 8 (4 push-ups / each) Lbs Lbs Step-Ups 3 x 5 (five on each leg)(4 box jumps/ Lbs Lbs each) Bent Knee Good Morning 3 x 8 Lbs Lbs Lateral/ Front Raises 3 x 8 Lbs Lbs Up- Right Row 3 x 8 Lbs Lbs Split Squats 3 x 8 Lbs Lbs Dumbbell Chest press 3 x 8 Lbs Lbs Dumbbell Fly 3 x 8 Lbs Lbs

Friday Week 1 Week2 ½ Squat 3 x 8 (4 box jumps / each) Lbs Lbs Dumbbell Shoulder Press 3 x 8 (4 push-ups / each) Lbs Lbs Leg Press 3 x 10 (4 box jumps / each) Lbs Lbs Power Cleans / Jerk 3 x 5 Lbs Lbs Leg Extension /Curls 3 x 8 Lbs Lbs Shrugs 3 x 8 Lbs Lbs Dead Lifts 3 x 5 Lbs Lbs

Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) 60%, 65%, 70% of MAX 2 WEEKS MAX LBS ***Weight goes up after each lift*** Monday Week 1 Week 2 Notes Bench Press 8,7,6 Lbs Lbs ½ Squat 8,7,6 Lbs Lbs Dumbbell Shoulder Press 8,7,6 Lbs Lbs Leg Press 12,10,8 Lbs Lbs Power Cleans 5,4,4 Lbs Lbs Biceps / Triceps 3 x 6 Lbs Lbs Leg Extension /Curls 9,8,7 Lbs Lbs High Pulls 3 x 6 Lbs Lbs Dumbbell Incline 3 x 6 Lbs Lbs Calf Raises Abs 3 x 20 / 5 x 25 Wednesday Week 1 Week 2 Notes Incline Press 8,7,6 Lbs Lbs Lat. Pull Down 8,7,6 Lbs Lbs Step-Ups (five on each leg) 3 x 6 Lbs Lbs Leg Extension /Curls 3 x 10 Lbs Lbs Bent Knee Good Morning 3 x 8 Lbs Lbs Snatches 5,4,4 Lbs Lbs Lateral/ Front Raises 3 x 8 Lbs Lbs Up- Right Row 3 x 8 Lbs Lbs Split Squats 3 x 8 Lbs Lbs Dumbbell Chest press 8,7,6 Lbs Lbs Calf Raises / Abs 3 x 20 / 5 x 25

Friday Week 1 Week 2 Notes Bench Press 8,7,6 Lbs Lbs ½ Squat 8,7,6 Lbs Lbs Dumbbell Shoulder Press 8,7,6 Lbs Lbs Leg Press 12,11,10 Lbs Lbs Power Cleans / Jerk 6,5,4 Lbs Lbs Leg Extension /Curls 10,9,8 Lbs Lbs Dumbbell Shrugs 10,9,8 Lbs Lbs Dead Lifts 6,5,4 Lbs Lbs Calf Raises / Abs 3 x 20 / 5 x 25

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