HWC Beginner 12 Week Program: Training by Dan Rose in TrainHeroic

Harrisburg Weightlifting & Rose Performance

Olympic Lifting, Weightlifting, Strength & Conditioning
Coach
Dan Rose

The Harrisburg Weightlifting Club has produced 6 National Champions, a University World Champion, a Masters World and Pan-American Champion, and over 50 National and International Medals.  Our programs have seen consistent success at every level of Weightlifting.  Our Youth, Junior, U25, University, Senior, and Masters lifters have all stepped on the National Medal Podium.  In 2021 alone,  the HWC sent 12 athletes from the home gym to the National Championships week in Detroit.  7 of them brought home a total of 15 National medals.  3 Gold, 8 Silver, 4 Bronze. 

This is a full 12 week training cycle, incorporating Hypertrophy(muscle building), Strength, and Power training phases.

Program is fully comprehensive, with warmups, set/rep schemes, percentages, and cooldowns.

This is for beginners, but intermediate and advance lifters can adapt it as well.  Sleep 8-10 hours a day, and train on a caloric surplus.

This is the generic template.  Custom programs are also available.

https://www.roseperformance.com/weightlifting/

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
benefit-image-0
Experience
Programs designed by a coach with 30 years around the sport of Weightlifting
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Equipment
Recommended
Barbell // Bumper Plates // Squat Rack
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
HWC Beginner Hypertrophy, Week 1 Day 1

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Snatch

3 x 3 @ 45, 55, 65 %

C

Hang Clean & Jerk from Power Position

2 x 2 @ 55, 65 %

D

Hang Snatch Pull from Below Knee

3 x 10 @ 65 %

E

Back Squat

3 x 10 @ 65 %

F

Good Morning

3 x 10

G

Plank

1 x 4:00

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Monday
HWC Beginner Hypertrophy, Week 1 Day 2

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Hang Snatch from Power Position

2 x 2 @ 55, 65 %

C

Hang Clean & Jerk from Below the Knee

3 x 3 @ 45, 55, 65 %

D

Clean Pull HWC

3 x 10 @ 65 %

E

Push Press

3 x 10 @ 65 %

F

Bent Over Row HWC

3 x 10

G

Ab Wheel

1 x 30

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Tuesday
HWC Beginner Hypertrophy, Week 1 Day 3

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Hang Snatch from Below the Knee

3 x 3 @ 45, 55, 65 %

C

Clean & Jerk

2 x 2 @ 55, 65 %

D

Hang Snatch High Pull from Power Position

3 x 10 @ 65 %

E

Front Squat

3 x 10 @ 65 %

F

Good Morning

3 x 10

G

Arms Extended Plank

10 x 20

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Thursday
HWC Beginner Hypertrophy, Week 1 Day 5

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Snatch

2 x 2 @ 55, 65 %

C

Hang Clean & Jerk from Power Position

3 x 3 @ 45, 55, 65 %

D

Hang Clean High Pull from Below the Knee

3 x 10 @ 65 %

E

Strict Press

3 x 10 @ 65 %

F

Bent Over Row HWC

3 x 10

G

Weighted Sit Up

1 x 50

Recovery

H

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

Friday
HWC Beginner Hypertrophy, Week 1 Day 6

Prep

A

General Warmup

Row 250m, or Run 300m, or 50 Jumping Jacks Clam Shells- 15 each side Glute Bridges - 15 double leg, 10 single leg each side Banded Knee Walks - 15 each direction Cable Leg Kickbacks - 10 each leg 10 Banded Shoulder Pass Throughs 10 Banded Overhead Squats 10 Extension Holds with bar - 3 second hold each rep

B

Snatch

3, 2, 1, 1, 1, 3, 3, 3, 3, 3 @ 40, 50, 60, 70, 75, 80, _ , _ , _ , _ %

C

Clean & Jerk

2, 1, 1, 3, 3, 3, 3, 3, 3, 3 @ 60, 70, 75, 80, _ , _ , _ , _ , _ , _ %

D

Spiderman Plank

10 x 20

Recovery

E

General Cooldown

Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm

closer-image-1
closer-image-2
train like the best

HWC programs have been producing National medalists since 2016

Get HWC Beginner 12 Week Program
closer-image-3
The Proof
verified-athlete-avatar Tyler Russin

2021 Youth National Silver Medalist

Verified Athlete

""

verified-athlete-avatar Ansley Amore

2021 Youth National Gold Medalist

Verified Athlete

""

verified-athlete-avatar Jackson Rose

2020 Youth National Bronze Medalist

Verified Athlete

""

verified-athlete-avatar Ava Oteri

2017 Youth National Champion

Verified Athlete

""

HWC Beginner 12 Week Program