Explore Our Fitness Courses
Choose a course below to view our monthly and annual membership packages. Each membership includes access to 10 exclusive training courses for your track. Select the men’s or women’s track below the course list to see the full workout tables.
Men’s Courses
- M-01 · Weightlifting Fundamentals for Men
- M-02 · Strength Building Basics
- M-03 · Olympic Lifting Technique
- M-04 · Powerlifting Foundations
- M-05 · Intermediate Barbell Training
- M-06 · Advanced Strength Program
- M-07 · Functional Strength & Conditioning
- M-08 · Bodybuilding Basics
- M-09 · Deadlift & Squat Mastery
- M-10 · Elite Performance Lifting
Women’s Courses
- W-01 · Weightlifting Fundamentals for Women
- W-02 · Strength & Tone Fundamentals
- W-03 · Olympic Lifting Technique
- W-04 · Powerlifting Foundations
- W-05 · Intermediate Barbell Training
- W-06 · Advanced Strength Program
- W-07 · Functional Strength & Conditioning
- W-08 · Glute & Lower Body Strength
- W-09 · Deadlift & Squat Mastery
- W-10 · Elite Performance Lifting
The Complete Weightlifting Course Guide
Exercises, Sets & Reps for Every Men's and Women's Course
Select your membership track to see your 10 courses
M-01 · Weightlifting Fundamentals for Men
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squat → Goblet Squat | 3 | 10–12 | 60s | Focus on depth and knee tracking |
| Barbell Deadlift (light) | 3 | 8 | 90s | Neutral spine, bar close to shins |
| Barbell Bench Press (light) | 3 | 8–10 | 90s | Full range of motion, controlled descent |
| Bent-Over Row (light) | 3 | 10 | 60s | Squeeze shoulder blades at top |
| Plank | 3 | 30–45s | 45s | Core bracing for lifts |
Progression: Add 5 lb to lower-body lifts and 2.5 lb to upper-body lifts each week once form is consistent.
M-02 · Strength Building Basics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 6–8 | 2 min | Primary lower-body lift |
| Flat Barbell Bench Press | 4 | 6–8 | 2 min | Primary push lift |
| Conventional Deadlift | 3 | 5 | 2–3 min | Primary hinge lift |
| Overhead Press | 3 | 8 | 90s | Shoulder and core stability |
| Lat Pulldown or Pull-Up | 3 | 8–10 | 90s | Balances pressing volume |
Progression: Linear progression — add small weight increments weekly as long as all reps are completed with good form.
M-03 · Olympic Lifting Technique
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Snatch Grip Deadlift | 4 | 5 | 2 min | Builds pull position strength |
| Power Snatch | 5 | 3 | 2–3 min | Focus on bar speed and receiving position |
| Hang Clean | 5 | 3 | 2–3 min | Emphasize the second pull |
| Clean & Jerk (full lift) | 5 | 2 | 3 min | Combine technique work into full lift |
| Front Squat | 4 | 5 | 2 min | Supports clean receiving position |
| Overhead Squat | 3 | 5 | 90s | Mobility and overhead stability |
Progression: Technical consistency comes before added load — a coach should check positions each session.
M-04 · Powerlifting Foundations
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Competition Squat | 5 | 5 | 2–3 min | Depth to below parallel |
| Competition Bench Press | 5 | 5 | 2–3 min | Pause briefly on chest |
| Competition Deadlift | 4 | 5 | 3 min | Reset each rep from the floor |
| Pause Squat | 3 | 3 | 2 min | Builds bottom-position strength |
| Close-Grip Bench Press | 3 | 8 | 90s | Tricep and lockout strength |
Progression: Follow a simple 5x5 linear progression, deload every 4th week if bar speed slows.
M-05 · Intermediate Barbell Training
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 5 | 2–3 min | Heavy day |
| Front Squat | 3 | 6 | 2 min | Light/technique day |
| Bench Press | 4 | 5 | 2–3 min | Heavy day |
| Incline Dumbbell Press | 3 | 8–10 | 90s | Upper chest accessory |
| Deadlift | 3 | 4 | 3 min | Heavy day, once per week |
| Barbell Row | 4 | 8 | 90s | Back thickness |
| Weighted Dip | 3 | 8 | 90s | Pressing accessory |
Progression: Periodized — alternate heavy/light days across the week to manage fatigue.
M-06 · Advanced Strength Program
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Squat (peaking block) | 5 | 3–5 | 3 min | Intensity increases weekly toward a peak |
| Bench Press (peaking block) | 5 | 3–5 | 3 min | Includes competition-style pause |
| Deadlift (peaking block) | 4 | 2–4 | 3–4 min | Volume tapers as intensity rises |
| Pin Press | 3 | 3 | 2–3 min | Overcome sticking points |
| Deficit Deadlift | 3 | 4 | 2–3 min | Builds off-the-floor strength |
| Accessory Superset (curls/triceps/core) | 3 | 10–12 | 60s | General hypertrophy and joint health |
Progression: Structured 3-phase peaking cycle (volume → intensity → taper) culminating in heavy testing week.
M-07 · Functional Strength & Conditioning
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Trap Bar Deadlift | 4 | 6 | 90s | Joint-friendly hinge pattern |
| Dumbbell Thruster | 3 | 10 | 60s | Combines squat and press |
| Kettlebell Swing | 4 | 15 | 45s | Power and conditioning |
| Sled Push/Pull | 4 | 20m | 60s | Full-body conditioning |
| Farmer's Carry | 3 | 40m | 60s | Grip and core stability |
| Circuit Finisher (burpees, rows, jumps) | 3 rds | 30–45s | 30s | Elevates heart rate |
Progression: Increase load or distance weekly; conditioning intervals shorten rest over time.
M-08 · Bodybuilding Basics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8–10 | 90s | Chest — push day |
| Incline Dumbbell Press | 3 | 10–12 | 60s | Chest — push day |
| Lat Pulldown | 4 | 10–12 | 90s | Back — pull day |
| Seated Cable Row | 3 | 10–12 | 60s | Back — pull day |
| Leg Press | 4 | 10–12 | 90s | Legs day |
| Leg Curl | 3 | 12 | 60s | Legs day |
| Dumbbell Shoulder Press | 3 | 10 | 60s | Shoulders |
| Bicep Curl / Tricep Pushdown | 3 ea | 12 | 45s | Arms finisher |
Progression: Upper/lower or push/pull/legs split; add volume before load as technique becomes consistent.
M-09 · Deadlift & Squat Mastery
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat (technique focus) | 5 | 5 | 2–3 min | Video review of bar path and depth |
| Deadlift (technique focus) | 5 | 3 | 2–3 min | Video review of hip hinge and lockout |
| Pause Squat | 3 | 3 | 2 min | Reinforces bottom position |
| Romanian Deadlift | 3 | 8 | 90s | Hamstring and hip-hinge strength |
| Box Squat | 3 | 5 | 2 min | Teaches sitting back into the hip |
Progression: Clinic format — weight increases only after a coach confirms clean technique.
M-10 · Elite Performance Lifting
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Competition Squat | 5 | 2–5 | 3 min | Waves between heavy/moderate weeks |
| Competition Bench Press | 5 | 2–5 | 3 min | Includes speed-work variations |
| Competition Deadlift | 4 | 1–3 | 3–4 min | Peaks toward end of cycle |
| Speed Squat (bands/chains) | 5 | 3 | 90s | Develops bar speed |
| Weighted Pull-Up | 4 | 5 | 2 min | Upper-back and grip strength |
| Recovery Session | — | — | — | Active recovery day (mobility + light cardio) |
Progression: Competition-style 12-week block ending in a testing week or mock meet.
W-01 · Weightlifting Fundamentals for Women
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bodyweight Squat → Goblet Squat | 3 | 10–12 | 60s | Focus on depth and knee tracking |
| Barbell Deadlift (light) | 3 | 8 | 90s | Neutral spine, bar close to shins |
| Dumbbell Bench Press (light) | 3 | 8–10 | 90s | Full range of motion, controlled descent |
| Bent-Over Row (light) | 3 | 10 | 60s | Squeeze shoulder blades at top |
| Plank | 3 | 30–45s | 45s | Core bracing for lifts |
Progression: Add 5 lb to lower-body lifts and 2.5 lb to upper-body lifts each week once form is consistent.
W-02 · Strength & Tone Fundamentals
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 8–10 | 90s | Primary lower-body lift |
| Dumbbell Bench Press | 3 | 10 | 90s | Primary push lift |
| Romanian Deadlift | 3 | 8–10 | 2 min | Hamstring and glute focus |
| Seated Dumbbell Shoulder Press | 3 | 10 | 60s | Shoulder and core stability |
| Lat Pulldown | 3 | 10–12 | 90s | Balances pressing volume |
Progression: Linear progression — add small weight increments weekly as long as all reps are completed with good form.
W-03 · Olympic Lifting Technique
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Snatch Grip Deadlift | 4 | 5 | 2 min | Builds pull position strength |
| Power Snatch | 5 | 3 | 2–3 min | Focus on bar speed and receiving position |
| Hang Clean | 5 | 3 | 2–3 min | Emphasize the second pull |
| Clean & Jerk (full lift) | 5 | 2 | 3 min | Combine technique work into full lift |
| Front Squat | 4 | 5 | 2 min | Supports clean receiving position |
| Overhead Squat | 3 | 5 | 90s | Mobility and overhead stability |
Progression: Technical consistency comes before added load — a coach should check positions each session.
W-04 · Powerlifting Foundations
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Competition Squat | 5 | 5 | 2–3 min | Depth to below parallel |
| Competition Bench Press | 5 | 5 | 2–3 min | Pause briefly on chest |
| Competition Deadlift | 4 | 5 | 3 min | Reset each rep from the floor |
| Pause Squat | 3 | 3 | 2 min | Builds bottom-position strength |
| Glute Bridge / Hip Thrust | 3 | 10 | 90s | Posterior chain accessory |
Progression: Follow a simple 5x5 linear progression, deload every 4th week if bar speed slows.
W-05 · Intermediate Barbell Training
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 6 | 2–3 min | Heavy day |
| Front Squat | 3 | 8 | 2 min | Light/technique day |
| Bench Press | 4 | 6 | 2–3 min | Heavy day |
| Incline Dumbbell Press | 3 | 10 | 90s | Upper chest accessory |
| Deadlift | 3 | 5 | 3 min | Heavy day, once per week |
| Barbell Row | 4 | 8 | 90s | Back thickness |
| Cable Face Pull | 3 | 12 | 60s | Shoulder health |
Progression: Periodized — alternate heavy/light days across the week to manage fatigue.
W-06 · Advanced Strength Program
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Squat (peaking block) | 5 | 3–5 | 3 min | Intensity increases weekly toward a peak |
| Bench Press (peaking block) | 5 | 3–5 | 3 min | Includes competition-style pause |
| Deadlift (peaking block) | 4 | 2–4 | 3–4 min | Volume tapers as intensity rises |
| Bulgarian Split Squat | 3 | 8 ea leg | 90s | Unilateral strength and balance |
| Deficit Deadlift | 3 | 4 | 2–3 min | Builds off-the-floor strength |
| Accessory Superset (rows/curls/core) | 3 | 10–12 | 60s | General hypertrophy and joint health |
Progression: Structured 3-phase peaking cycle (volume → intensity → taper) culminating in heavy testing week.
W-07 · Functional Strength & Conditioning
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Trap Bar Deadlift | 4 | 6 | 90s | Joint-friendly hinge pattern |
| Dumbbell Thruster | 3 | 10 | 60s | Combines squat and press |
| Kettlebell Swing | 4 | 15 | 45s | Power and conditioning |
| Sled Push/Pull | 4 | 20m | 60s | Full-body conditioning |
| Farmer's Carry | 3 | 40m | 60s | Grip and core stability |
| Circuit Finisher (step-ups, rows, jumps) | 3 rds | 30–45s | 30s | Elevates heart rate |
Progression: Increase load or distance weekly; conditioning intervals shorten rest over time.
W-08 · Glute & Lower Body Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 4 | 10–12 | 90s | Primary glute builder |
| Back Squat | 4 | 8–10 | 90s | Quad and glute strength |
| Romanian Deadlift | 3 | 10 | 90s | Hamstring and glute focus |
| Walking Lunge | 3 | 12 ea leg | 60s | Unilateral leg strength |
| Cable Kickback | 3 | 15 ea leg | 45s | Glute isolation |
| Standing Calf Raise | 3 | 15 | 45s | Lower-leg accessory |
Progression: Increase hip-thrust and squat load weekly; add tempo pauses once bodyweight-plus form is solid.
W-09 · Deadlift & Squat Mastery
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Back Squat (technique focus) | 5 | 5 | 2–3 min | Video review of bar path and depth |
| Deadlift (technique focus) | 5 | 3 | 2–3 min | Video review of hip hinge and lockout |
| Pause Squat | 3 | 3 | 2 min | Reinforces bottom position |
| Romanian Deadlift | 3 | 8 | 90s | Hamstring and hip-hinge strength |
| Box Squat | 3 | 5 | 2 min | Teaches sitting back into the hip |
Progression: Clinic format — weight increases only after a coach confirms clean technique.
W-10 · Elite Performance Lifting
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Competition Squat | 5 | 2–5 | 3 min | Waves between heavy/moderate weeks |
| Competition Bench Press | 5 | 2–5 | 3 min | Includes speed-work variations |
| Competition Deadlift | 4 | 1–3 | 3–4 min | Peaks toward end of cycle |
| Speed Squat (bands/chains) | 5 | 3 | 90s | Develops bar speed |
| Weighted Pull-Up | 4 | 5 | 2 min | Upper-back and grip strength |
| Recovery Session | — | — | — | Active recovery day (mobility + light cardio) |
Progression: Competition-style 12-week block ending in a testing week or mock meet.