HRL Club: Monster Builder
HRL Strength
WeightliftingWelcome to the HRL Club: Monster Builder - this is a simple 4-week, 4-day program that is great for beginner weightlifters or those who are wanting to supplement their training.
Note: This 4-week program does NOT include coaching.
Note: Starting percentages and recommended weight progression are provided. But loading is determined by the athlete and how they are feeling.
A1
Band Pull-Apart
2 x 7
A2
Kneeling Hip Flexor Stretch
2 x 7
A3
Dead Bug
2 x 7
A4
Cat Cow
2 x 7
B
Box Squat
3 x 8 @ 75, 65, 65 %
C
Snatch Deadlift
3 x 5
D
Push Press
4 x 6
E1
Med Ball Twists
3 x 10
E2
Plank to Push-Up
3 x 10
F1
Step-Ups
3 x 8
F2
Banded Clam Shell
3 x 10
A1
Band Pull-Apart
2 x 7
A2
Kneeling Hip Flexor Stretch
2 x 7
A3
Dead Bug
2 x 7
A4
Cat Cow
2 x 7
B
Front Squat
3 x 3 @ 75, 65, 65 %
C
Clean Grip Deadlift
4 x 5
D1
Single Arm KB Press
3 x 10
D2
Farmers carry
3 x 20
E1
KB swings
4 x 12
E2
Single Arm Landmine Row
3 x 10
A1
Band Pull-Apart
2 x 7
A2
Kneeling Hip Flexor Stretch
2 x 7
A3
Dead Bug
2 x 7
A4
Cat Cow
2 x 7
B
Tempo Back Squat
4 x 5
C
Bent Over Row
4 x 8
D
Barbell Hip Thrust
4 x 8
E1
Mcgill Side Plank Rotations
3 x 5 @ 10
E2
Plank
3 x 30
E3
DB Single Leg Deadlift
3 x 8
A1
Band Pull-Apart
2 x 7
A2
Kneeling Hip Flexor Stretch
2 x 7
A3
Dead Bug
2 x 7
A4
Cat Cow
2 x 7
B
Front Squat
5 x 1
C
Deficit Deadlift
4 x 6
D
Inverted Row
4 x 5
E1
Glute Bridge
3 x 10
E2
Seated DB Press
3 x 8
E3
Barbell Bicep Curl
3 x 7
Jorge F. Melero
Just here to help you build better habits, get strong, and feel more confident in weightlifting. I've been Olympic lifting for 8+ years. I'm not the elite of the elite, but I've picked up some things along the way. And I just want to pass that along to people who are new to Olympic weightlifting. NASM-CPT certified. Active-duty Army.
