Workout Routine

Free

2-day Weightlifting

by childishbambino

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Snatch/Squat

snatch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
2
180 sec
2
70% 1RM
105 lbs
2
180 sec
3
75% 1RM
115 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec

snatch

4 sets

Snatch Pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec

Snatch Pull

3×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
180 sec
2
70% 1RM
105 lbs
3
180 sec
3
70% 1RM
105 lbs
3
180 sec

front squat

3×3

Clean/Squat

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
3
180 sec
2
70% 1RM
105 lbs
3
180 sec
3
75% 1RM
115 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec

clean and jerk

4×3

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
180 sec
2
80% 1RM
120 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec

Clean Pull

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec

squat

3×5