Calvin Lackey 12 Week Weightlifting Program

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Calvin Lackey

Take Your Weightlifting To The Next Level

This 12-week, 5-day per week program is designed to dial in your technique, increase your strength, and set PR's in the Snatch and Clean & Jerk.

Duration: 12 Weeks

Sessions: 5 workouts per week

Length: 75-90 mins per session

3-Day Version: Get Access Here!

4-Day Version: Get Access Here!

Free Beginner Program: Download For Free Here!

$49

Get Calvin Lackey 12 Week Weightlifting Program

Features

Access to your coaches

You'll always be able to message a coach with any questions you have along the way!

Programming 5 days per week

Daily weightlifting, strength, technique, and accessory work to take your olympic lifts to the next level!

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Detailed, expert instruction

Each exercise includes technique tips, demo videos, and coaches notes to help make sure you get the most out of your program!

Committed Teammates

You'll receive an invite to join our discord for access to form checks, coach Q & A, and a positive community of lifters to help keep you motivated!

Delivered through TrainHeroic

Track your lifts, monitor your readiness, and watch demo videos to make sure you always know what you're doing!

Equipment

Required

Barbell // Bumper Plates // Squat Rack // Bench

Recommended

Dumbbells // Pullup Bar // GHD

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Platform Warmup

Clean Warm Up

Clean

5 x 3 @ 75 %

Clean Pull

4 x 3

Clean Deadlift

5 x 8 @ 70 %

Single Leg RDL

4 x 10

Bulgarian Split Squats

4 x 10

Monday

Week 1 Day 2

Platform Warmup

Power Snatch Warm Up

Power Snatch + Snatch Balance + Overhead Squat

5 x 2

Strict Press

5 x 8 @ 70 %

Pull-Up

4 x 8

1-Arm DB Row

4 x 10

Tuesday

Week 1 Day 3

Platform Warmup

Snatch Warm Up

Snatch

5 x 3 @ 75 %

Snatch Pull

4 x 3

Front Squat

5 x 8 @ 70 %

RDL

4 x 10

Walking Lunges

4 x 10

Thursday

Week 1 Day 5

Platform Warmup

Clean and Jerk Warm Up

Power clean + 3 Push Press

5 x 1

Bench Press

5 x 8 @ 70 %

Pull-Up

4 x 8

1-Arm DB Row

4 x 10

Friday

Week 1 Day 6

Platform Warmup

Split Jerk Warm Up

Split Jerk

5 x 3 @ 75 %

Back Squat

5 x 8 @ 70 %

Sissy Squat Progression

4 x 8

Farmers carry

4 x 50

Coach

More from Big Bend Strength

Calvin Lackey

Calvin Lackey is a USAW Level 1 Coach, Collegiate Weightlifter at Lindenwood University, and recently placed 6th at the Junior National Championships!

FAQs

Is this program for beginners?

This program was written for intermediate lifters, if you are completely new to the olympic lifts, check out our free WL101 program linked at the top of the page. If you have some experience with the olympic lifts, then this program will work for you!

Is coaching included?

Coaching is not included, but you can join our free discord community and post videos for feedback from our coaching team!

Will this program peak for PR's?

Yes, at the end of this program you'll re-test your 1RM Snatch and Clean & Jerk and set new PR's!