Rehab Renaissance

Olympic Lifting, Functional Fitness, General Fitness, Powerlifting, Bodybuilding, Multi-sport
Coach
Rayce Houser

- 5 workouts per week

- Olympic lifting (cleans/clean variations()

- Powerlifting

- Hypertrophy

- Plyometrics (1x/week)

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 5 days per week
Daily strength and skill training that’s accessible and challenging for athletes at an intermediate level or higher and familiar with cleans.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Recommended
​BarbellsDumbbellsKettlebellsResistance bandsCable machineTurf space (15 yards)
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
Day 1

A

Push Press

3 x 4 @ 55, 60, 60 %

B

Power Clean

4 x 3 @ 60, 65, 70, 75 %

C

Safety Squat Bar RFESS

3 x 5 @ 60, 65, 65 %

D

3 Point Single Arm DB/KB Row

4 x 10

E

Barbell Bicep Curl

5 x 5

Tuesday
Day 2

A1

Back Squat

5 x 3 @ 60, 65, 70, 75, 80 %

A2

Bench Press

5 x 4 @ 60, 65, 70, 75, 80 %

B1

Snatch Grip RDL

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

B2

Standing Barbell Overhead Press

4 x 5

C

Close Grip Push-Up

Wednesday
Day 3

A1

Forward Leaps (Light Tier)

3 x 15

A2

Split Exchange Forward Leaps (Light Tier)

3 x 15

A3

Forward Bounds (Light Tier)

3 x 15

A4

Split Stance Forward Leaps (Light Tier)

3 x 15

A5

Forward Hops (Light Tier)

3 x 10

B1

Forward Leaps (Mid Tier)

2 x 15

B2

Split Exchange Forward Leaps (Mid Tier)

2 x 15

B3

Forward Bounds (Mid Tier)

2 x 20

C1

Deep Tier Forward Jumps

3 x 15

C2

Split Exchange Forward Leaps (Deep Tier)

3 x 15

C3

Forward Balance Hops (Deep Tier)

3 x 10

Thursday
Day 4

A

Hang Power Clean

3 x 4 @ 55, 60, 60 %

B

Clean Pull

3 x 3 @ 75, 80, 85 %

C

Safety Squat Bar Step Ups

3 x 5

D

Neutral Grip Pull-ups

4 x 3

E

Alternating DB Bicep Curl

4 x 10

Friday
Day 5

A

Low Handle Trap Bar Deadlift

4 x 5 @ 60, 65, 70, 75 %

B

Front Squat

3 x 5 @ 68 %

C

Bench Press

4 x 8 @ 60, 65, 70, 70 %

D1

DB Lateral Raise

3 x 10

D2

Bent Over Rear Delt Fly

3 x 10

E

Cable Tricep Pushdown (bar)

5 x 10

March Workout Program