High-Volume Weightlifting: 12-Week Program

Big Bend Strength

Olympic Lifting, Weightlifting

Coach

Calvin Lackey

Build Your Base, Set PR'S

This 12-week, 5-day per week program is the secret to long-term progress.

High-volume training is one of the best ways to improve your technique, build muscle, and increase your work capacity.

It's the antidote to constantly maxing out, lack of progress, and inconsistent technique.

If you need to hit the reset button on your training, this is the program for you.

Duration: 12-Weeks

Sessions: 5 workouts per week

Length: 60-75 mins per session

Free Beginer Program: (Get Access Here)

$49

Get High-Volume Weightlifting: 12-Week 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 make sure you always know what you're doing

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!

Community Support

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 and Bumper Plates // Squat Rack

Recommended

Dumbbells // Bench // 30m Of Walking Space

Sample Week

Week 1 of 12-week program

Sunday

Volume Block W1D1

Platform Warmup

1 x 5:00

Snatch Warm Up

Snatch

5 x 3

Front Squat

5 x 10 @ 55 %

RDL

5 x 10

Hanging Leg Raise

5 x 6

Farmers carry

5 x 30

Monday

Volume Block W1D2

Platform Warmup

1 x 5:00

Clean and Jerk Warm Up

Power Clean + 2 Push Press + Pause in Split Jerk

5 x 1

Bench Press

5 x 10 @ 55 %

Chin-Up

5 x 6

Dip

5 x 6

Dual Arm Overhead Carry

5 x 30

Tuesday

Volume Block W1D3

Platform Warmup

1 x 5:00

Clean Warm Up

Clean

5 x 3

Clean Deadlift

5 x 10 @ 55 %

Single Leg RDL

5 x 10

Bulgarian Split Squats

5 x 10

Farmers carry

5 x 30

Wednesday

Rest Day

Thursday

Volume Block W1D4

Platform Warmup

1 x 5:00

Snatch Warm Up

Snatch Jump + Power Snatch + Snatch Balance

5 x 2

Strict Press

5 x 10 @ 55 %

Pull-Up

5 x 6

1-Arm DB Row

5 x 10

Dual Arm Overhead Carry

5 x 30

Friday

Volume Block W1D5

Platform Warmup

1 x 5:00

Split Jerk Warm Up

Split Jerk

5 x 3

Back Squat

5 x 10 @ 55 %

Snatch Grip RDL

5 x 10

Sissy Squat

5 x 6

Farmers carry

5 x 30

Saturday

Rest Day

Coach

More from Big Bend Strength

Calvin Lackey

2025 University National Champion, USAW L2

FAQs

Is this program for beginners?

If you're BRAND new to weightlifting, I recommend starting with Weightlifting101 our free beginner program. Otherwise, this is a great next step for those who have a solid foundation of technique.

Do I get video review?

While most people charge for video review, you can join our free discord and post videos of your lifts for coach feedback! If you want me to review your lifts, just tag me @calvinlackey81kg in the #form-checks channel!

Will this prepare me for a competition?

No, this program is best immediately after a major competition or to reset your training.

The Proof