Calvin Lackey 12 Week Weightlifting Program

Big Bend Strength

Olympic Lifting, Weightlifting
Coach
Calvin Lackey

This 12-Week program is deigned to help you increase your Snatch and Clean & Jerk! It focuses on purposeful progressions to help you improve your technique, olympic lifting work to increase your power output, strength work to maximize your squats and presses, and accessory work to help you build a ton of muscle!

With 5 training sessions per week, a private discord for form checks, coach Q & A, and a positive community of lifters to help keep you motivated, you'll have everything you need to set PR's!

$49
Get Calvin Lackey 12 Week Weightlifting Program
Features
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Access to your coaches
You'll always be able to message a coach with any questions you have along the way!
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Programming 5 days per week
Daily weightlifting, strength, technique, and accessory work to take your olympic lifts to the next level!
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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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!
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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!
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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
Recommended
Dumbbells
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Clean

5 x 3 @ 75 %

B

Clean Pull

4 x 3

C

Clean Deadlift

5 x 8 @ 70 %

D

Single Leg RDL

4 x 10 @ 8

E

Bulgarian Split Squats

4 x 10 @ 8

Tuesday
Week 1 Day 3

A

Power Snatch + Snatch Balance + Overhead Squat

5 x 2 @ 7

B

Strict Press

5 x 8 @ 70 %

C

Pull-Up

4 x 8

D

1-Arm DB Row

4 x 10 @ 8

Wednesday
Week 1 Day 4

A

Snatch

5 x 3 @ 75 %

B

Snatch Pull

4 x 3

C

Front Squat

5 x 8 @ 70 %

D

RDL

4 x 10 @ 8

E

Walking Lunges

4 x 10 @ 8

Friday
Week 1 Day 6

A

Power clean + 3 Push Press

5 x 1 @ 7

B

Bench Press

5 x 8 @ 70 %

C

Pull-Up

4 x 8

D

1-Arm DB Row

4 x 10 @ 8

Saturday
Week 1 Day 7

A

Split Jerk

5 x 3 @ 75 %

B

Back Squat

5 x 8 @ 70 %

C

Sissy Squat

4 x 10 @ 8

D

Farmers carry

4 x 50

Coach
More from Big Bend Strength
coach-avatar Calvin Lackey

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

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What Are You Waiting For?

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FAQs
Who is this for?
This program is for any lifter who has experience with the olympic lifts but needs to get stronger and improve their technique!
Is there video review?
The program itself doesn't include video review, but you'll receive an invite to our private discord to get access to form checks, coach Q & A, and a positive community of lifters to help keep you motivated!
Is there mobility work included?
Along with your program, you'll also receive a free mobility guide to help you address and fix any individual restrictions you may have!

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