Philadelphia Barbell Club Weightlifting: Training by Jim Rutter in TrainHeroic

Philadelphia Barbell Club

Weightlifting
Coach
Jim Rutter

Do you want to train along side a top team in the nation? 

Hop on the Philly Barbell team training and get serious about getting strong! 

This is for an athlete who is looking to take their training to the next level and even qualify for a bigger national level meet. 

Lift with a purpose and with a goal and make real tangible progress. Don't wander into the gym wondering what you're going to train any longer. 

Join now and start today. Remember: 

TODAY IS AN IMPORTANT DAY

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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Get Serious About Getting Strong
Learn what it takes to go to the next level in weightlifting. Build the strength you've dreamed of having. Hammer your weaknesses. Improve technically. Achieve the results you earn with your blood, sweat, and tears.
Features
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Access to your coaches
Shoot your us your questions so there is no confusion. We will get back to you quickly, but definitely look ahead to plan
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Programming 5 days per week
Perfect the positions and movements of Snatch and Clean & Jerk. Grow your legs and power output with with squats, pulls, and their variations.
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Delivered through TrainHeroic
Join us on TrainHeroic today!
Equipment
Recommended
Barbell and bumper plates Change plates are ideal Squat RackJerk Blocks are idealDumbbells and Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-01-24

A

Back Squat

3 x 3 @ 75 %

B

Muscle Snatch + Behind The Neck Press + Overhead Squat

3 x 2 @ 45 %

C

Snatch

5 x 2 @ 80 %

D

Low Block Clean + Jerk

6 x 1 @ 80 %

E1

Snatch High Pull

5 x 5 @ 50 %

E2

Tempo Paused Front Squat

5 x 3 @ 75 %

Monday
2022-01-25

A

Front Squat

4 x 2 @ 80 %

B

No Foot Snatch

4 x 2 @ 80, 80, 85, 85 %

C

Snatch Deadlift

5 x 3 @ 90 %

D1

Snatch High Pull

4 x 4 @ 55 %

D2

BTN Snatch Push Press

4 x 4 @ 75 %

Tuesday
2022-01-26

A

Clean + Front Squat

4 x 3 @ 75 %

B

Jerk from Blocks

4 x 3 @ 75 %

C1

1 Clean Pull + 3 Power Shrug

4 x 1 @ 90, 90, 95, 95 %

C2

Jerk Dip

4 x 4 @ 100 %

D1

Hyperextension

3 x 10 @ 33.07 kg

D2

Reverse Hyperextension

3 x 12 @ 7

D3

Prone Machine Hamstring Curl

3 x 10 @ 7

Thursday
Week 1 Day 4

A

Front Squat

2, 2, 1, 1, 1 @ 75, 80, 85, 85, 85 %

B

Tall Snatch + Snatch

3 x 1 @ 50, 50, 55 %

C

Snatch + Low Hang Snatch

4 x 2 @ 75 %

D

Power Clean + Push Press

4 x 3 @ 70 %

E1

Back Squat

5 x 4 @ 80 %

E2

Romanian Deadlift

6 x 4 @ 75 %

Friday
2022-01-29

A

Pause Snatch

4 x 2 @ 75, 75, 75, 80 %

B

Clean + Front Squat + Jerk

5 x 1 @ 75, 8, 8, 8, 8 %

C

pause jerk

5 x 2 @ 75 %

D

Snatch Deadlift from blocks

4 x 5 @ 100 %

E

Pause Back Squat

5 x 3 @ 75, 75, 75, 80, 80 %

F1

Bird Dog Row

3 x 10 @ 7

F2

Incline DB Bench Press

3 x 8 @ 7

F3

Plank

1 x 0:30 @ 33.07 kg

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Philadelphia Barbell Club Weightlifting
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Philadelphia Barbell Club Weightlifting
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Philadelphia Barbell Club Weightlifting
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Philadelphia Barbell Club Weightlifting