Weightlifting (12 weeks)

Jean-Paul Espinosa

Coach
Jean Paul Espinosa

Lift Like You Mean It. Tired of guessing your way through snatch and clean & jerk sessions? This 12-week Olympic weightlifting program takes the guesswork out of your training and replaces it with structure, purpose, and real progress.

You’ll build strength, refine technique, and gain confidence under the bar — one rep at a time.

💬 Need feedback on your lifts? You can send me videos anytime for personal technique review — included in the program.

✅ One-time purchase. Lifetime access. No subscriptions, no limits. Just results.

$24
Get Weightlifting (12 weeks)
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Proven Progression for Strength & Power
Follow a carefully structured plan that builds week by week to increase your maxes while improving your lifting consistency. Includes squats, pulls, and accessories for total development.
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Technical Mastery of the Olympic Lifts
Get clear guidance on how to improve your bar path, timing, and positioning. With focused complexes and drills, you'll move better, lift smoother, and reduce the risk of injury.
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Designed for Real Life
Built-in deloads, optional lift variations, and recovery guidance make this program perfect for busy athletes who want serious results without burning out.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // plates // Weights
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Snatch

6 x 3 @ 70, 75, 75, 75, 75, 75 %

B

Snatch pull

5 x 5 @ 90 %

C

Back Squat

5 x 8 @ 60, 70, 70, 70, 70 %

D1

Staggered Stance Deadlift

3 x 8

D2

Jumping Goblet Squats

3 x 5

Tuesday
Week 1 Day 3

A

Power Clean

6 x 3 @ 70, 75, 75, 75, 75, 75 %

B

Power Jerk

6 x 3 @ 70, 75, 75, 75, 75, 75 %

C

Clean pull

5 x 5 @ 90 %

D1

Lu raises

3 x 10

D2

Side Bends

3 x 10

Thursday
Week 1 Day 5

A

Power Snatch + Snatch balance

Circuit

B

Build up to a heavy complex : 2 POWER CLEAN + 2 FRONT SQUATS + 2 SPLIT JERK Dont max out completely. Keep it technically well performed

C

Back Squat

4 x 5 @ 70, 75, 80, 80 %

D1

Lunges

3 x 10

D2

Arnold Press

3 x 10

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Weightlifting Coach

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Ready to finally feel confident under the bar?

This 12-week program is built from real experience, tested under the bar, and designed to deliver real progress. Whether you're chasing your first bodyweight snatch or adding kilos to your clean & jerk, this plan gives you the structure and guidance to get

Get Weightlifting (12 weeks)
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Weightlifting (12 weeks)
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