4 weeks · 4 days a week
Four Week Five Lift Training Foundation
A complete editable training block with explicit weekly progression.
Free supertotal programs
Free supertotal programs
Original starter blocks with complete weekly prescriptions. Open one in the builder and make it yours.
What every starter includes
Complete weeks
Every week, day and exercise row is written out, with sets, reps, effort and rest.
A visible progression
Each program page measures how sets, reps and effort change from the first week to the last.
Yours to edit
Open a program in the builder, change anything, then share a short link to your version.
"The clean pull, snatch pull, hang high pull, jump shrug, and mid-thigh pull are weightlifting pulling derivatives that can be used in the teaching progression of the full weightlifting movements and are thus less complex with regard to exercise technique."
Suchomel TJ, Comfort P, Stone MH. Weightlifting pulling derivatives: rationale for implementation and application. Sports Medicine, 2015. PubMed