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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.

Click below to get access today!

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 make sure you always know what you're doing
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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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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!
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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 and Bumper Plates // Squat Rack
Recommended
Dumbbells // Bench // 30m Of Walking Space
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Sample Week
Week 1 of 12-week program
Sunday
Volume Block W1D1

A

Platform Warmup

1 x 5:00

B

Snatch Warm Up

C

Snatch

5 x 3

D

Front Squat

5 x 10 @ 55 %

E

RDL

5 x 10

F

Hanging Leg Raise

5 x 6

G

Farmers carry

5 x 30

Monday
Volume Block W1D2

A

Platform Warmup

1 x 5:00

B

Clean and Jerk Warm Up

C

Power Clean + 2 Push Press + Pause in Split Jerk

5 x 1

D

Bench Press

5 x 10 @ 55 %

E

Chin-Up

5 x 6

F

Dip

5 x 6

G

Dual Arm Overhead Carry

5 x 30

Tuesday
Volume Block W1D3

A

Platform Warmup

1 x 5:00

B

Clean Warm Up

C

Clean

5 x 3

D

Clean Deadlift

5 x 10 @ 55 %

E

Single Leg RDL

5 x 10

F

Bulgarian Split Squats

5 x 10

G

Farmers carry

5 x 30

Wednesday
Rest Day
Thursday
Volume Block W1D4

A

Platform Warmup

1 x 5:00

B

Snatch Warm Up

C

Snatch Jump + Power Snatch + Snatch Balance

5 x 2

D

Strict Press

5 x 10 @ 55 %

E

Pull-Up

5 x 6

F

1-Arm DB Row

5 x 10

G

Dual Arm Overhead Carry

5 x 30

Friday
Volume Block W1D5

A

Platform Warmup

1 x 5:00

B

Split Jerk Warm Up

C

Split Jerk

5 x 3

D

Back Squat

5 x 10 @ 55 %

E

Snatch Grip RDL

5 x 10

F

Sissy Squat

5 x 6

G

Farmers carry

5 x 30

Saturday
Rest Day
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Discover Your Potential

What are you waiting for? Click below to start the program today!

Get High-Volume Weightlifting: 12-Week Program
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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
verified-athlete-avatar Nick Verdugo

Hobby Weightlifter

Verified Athlete

"Calvin's programs have helped my add 14kg to my Snatch, and 13kg to my Clean & Jerk!"

verified-athlete-avatar Tyler Cho

University National Weightlifter

Verified Athlete

"Calvin's programs have added 30kg to my Clean & Jerk!"

verified-athlete-avatar Brian Chambers

Weightlifting Coach

Verified Athlete

"My technique got way better, my back and legs feel invincible now, and I love the accessory work! Highly recommend!"

High-Volume Weightlifting: 12-Week Program