Kaizen Weightlifting
Kaizen Strength
Weightlifting, Olympic LiftingBecome Unstoppable - One Lift, One Day, One Percent at a Time
This isn't just a Weightlifting program - it's a commitment to lifelong mastery. This program is for intermediate athletes who are hungry to improve, dedicated to refining their craft, and ready to train with purpose. You don't need to be chasing a podium - just chasing better.
"Every day is an opportunity to improve, even if only by 1%. It's not about being invincible. It's about being unstoppable."
Circuit
A
General Warmup 90/90 Breathing w/ Low Reach - 2 sets x 5 breath cycles L-Sit variation - 2 sets until technical failure Garhammer Raise - 2 sets x 8-10 reps Weightlifting Plyo Warmup - 2 sets x 30s Snatch Warmup snatch high pull x3 tall muscle snatch x3 btn press x3 overhead squat x3 press in snatch x3 snatch balance x3
B
No Hook No Contact Chun Muscle Snatch + Snatch Balance
3 x 2
C
Halt Power Snatch + Overhead Squat
D
Back Squat
4 x 3
E
Push Press
4 x 5
Circuit
F
Ideally you do 1 exercise at a time, but if you have a time constraint feel free to superset/circuit as needed. Chin-Ups - 2x6-10 Dumbbell Romanian Deadlift - 2x8-12 Lying Cable Curl w/ Low Reach - 2x16-20 EZ Bar Triceps Extension w/ Inversion - 2x16-20 Pinch carries - 3x60 meters, go until failure last set
Circuit
A
General Warmup: Feet-Elevated Floor Side Bend - 2x8-10/side Lateral lunge to rotation - 2x8-10/side WL Plyos - 2x10 C&J Warmup: tall clean high pull x3 tall muscle clean x3 dip cleans x3 front squats x3 strict press x3 push press x3 split jerk x3
B
USAW Clean and Jerk
C
Front Squat
3 x 2
D
Clean Pull
4 x 2
E
Pendlay Row
4 x 5
Circuit
F
Ideally you do 1 exercise at a time, but if you have a time constraint feel free to superset/circuit as needed. Seated Leg Curl - 2x12 Seated Hip Adduction - 2x15 Tall Kneeling Rope Triceps Extension - 2x16-20 SA Tricep Extension w/ High Reach - 2x10-12/side
Circuit
A
General Warmup: Assault Bike - 10-15 mins, ~60% max heart rate WL Plyos - 2x10 Snatch Warmup: snatch high pull x3 tall muscle snatch x3 btn press x3 overhead squat x3 press in snatch x3 snatch balance x3
B
Snatch
5 x 3
C
Snatch Pull
4 x 2
D
Dip
4 x 5
E
Lu Raise
F
Long Seated Alternating Dumbbell Curl
Circuit
A
General Warmup: Assault Bike - 10-15 mins, ~60% max heart rate WL Plyos - 2x10 C&J Warmup: tall clean high pull x3 tall muscle clean x3 dip cleans x3 front squats x3 strict press x3 push press x3 split jerk x3
B
Halt Power Clean + Front Squat + Power Jerk
C
Good Morning
4 x 5
D
Squat Curl w/ Low Reach
E
One Handed Hang
Gabriel Houssou
Gabriel Houssou is a USAW Level 2 Coach and Strength & Conditioning Specialist with 7+ years of experience coaching Olympic lifters, powerlifters, and everyday athletes. His mission: help passionate lifters master their craft through smart programming, focused feedback, and 1% improvement every day.
Join a team built on relentless progress, expert coaching, and a mindset of constant improvement. If you're serious about getting stronger and lifting better — this is your moment. Start your 7-day free trial and become unstoppable, 1% at a time.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Kaizen Weightlifting
Kaizen Weightlifting
Kaizen Weightlifting
