Return to Olympic Lifting
Unconquered Barbell
Strength & Conditioning, WeightliftingThis program features 3 primary lift days (total body lift days) and 2 accessory movement days (isolation and core focused days). This is the program I used after my return to training shape program. This program lays the foundational movements and strength to return back to olympic lifting after a long break. The goal of this program is to set you up to move into a traditional olympic weightling program. You'll find weightlifting variations, lower and upper strength focus, and GPP based accessory work.
The training max for squat was set around 75-80% of my previously attained 1RM. You can use a more appropriate training max based on your training shape.
A1
Hip Power Snatch + Overhead Squat
3 x 3
A2
Deadbug
3 x 8
A3
Butt Walk (Forward/Back)
3 x 10
B1
Front Squat
5 x 5 @ 45, 55, 65, 70, 75 %
B2
Front Plank
3 x 30
C1
Dumbbell Bench Press
8, 6, 5, 5
C2
Chin-Up
4 x 7
D1
Double Dumbbell Single Leg RDL
3 x 8
D2
Cable Face Pull
3 x 10
D3
Split Stance Cable Chop (Outside Knee Up)
3 x 10
A1
Belt Squat March
2 x 30
A2
Belt Squat Step Down
2 x 30
A3
Band Tricep Extension
3 x 15
A4
Reverse Grip Barbell Curl
3 x 12
B1
EZ Bar Overhead Tricep Extension
15, 12, 10
B2
Dumbbell Hammer Curl
3 x 15
B3
Dumbbell Lateral Raise
3 x 8
C1
Cable Single Arm Crossbody Tricep Extension
3 x 12
C2
EZ Bar Prone Curl
3 x 12
C3
Ab Rollout
3 x 8
D1
Alternate Leg V-Up
3 x 10
D2
Russian Twist (Weighted)
3 x 10
A1
Behind the Neck Push Press
3 x 5
A2
Lateral Plank
3 x 15
A3
Cable Standing Crunch
3 x 15
B1
Barbell RDL
5 x 5
B2
Hollow Hold
3 x 15
C1
Back Supported Dumbbell Overhead Press
4 x 8
C2
2 Point Single Arm Dumbbell Row
8, 8, 8, 6
D1
Goblet Skater Squat
3 x 8
D2
Pull-Up
3 x 6
D3
Hanging Leg Raise
3 x 8
A1
Machine Leg Extension
3 x 10
A2
Machine Hamstring Curl
3 x 10
A3
Cable Stir the Pot (Standing)
3 x 8
B1
Barbell Drag Curl
3 x 15
B2
Barbell Skull Crusher
3 x 15
B3
Stability Ball Front Plank
3 x 20
C1
Dumbbell Incline Curl
3 x 10
C2
Cable Rope Tricep Extension
3 x 15
C3
Band 3D Pull Apart
D1
Reverse Crunch
3 x 15
D2
Weighted Side Bend
3 x 10
A1
Hip Clean
3 x 5
A2
Modified Copenhagen Plank (Knee)
3 x 15
A3
Band Pull Apart
3 x 12
B1
Safety Squat Bar Squat
5, 5, 8, 8, 8 @ 35, 45, 55, 55, 55 %
B2
Chin-Up
4 x 6
C1
Barbell Bench Press
8, 6, 5, 5
C2
Close Grip Lat Pull Down
12, 10, 10, 8
D1
Kettlebell Low Hang Lateral Squat
3 x 8
D2
Glute Ham Roller
3 x 10
D3
1/2 Kneel Dumbbell Chop
3 x 10
Bailey Forst
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.
