12 Week Oly Hypertrophy
12 Week Oly Hypertrophy
12 Week Oly Hypertrophy
Average Intensity
70.00%
60.00%
50.00%
40.00%
30.00%
20.00%
10.00%
0.00%
0 1 2 3 4 5 6 7 8 9
Weekly Schedule Squat/Pull/Lifts %
Week 11-12: Mesocycle 4: Max Prep Week 11-12: Mesocycle 4: Max Prep: Squat: 20%-15%,
Monday
Muscle Snatch 3 3 3
40 45 50
Percent 40% 45% 50%
Tonnage Per Lift 120 135 150
Snatch pulls 8 8 8
70 70 70
Percent 70% 70% 70%
Tonnage Per Lift 560 560 560
Cable rows 12 12 12
55 55 55
Pull ups 1 1 1
BW BW BW
Tuesday
Tall jerk 3 3 3
52 58 58
Percent 45% 50% 50%
Tonnage Per Lift 155 173 173
Back squat 8 8 8
99 99 99
Percent 60% 60% 60%
Tonnage Per Lift 792 792 792
Clean pull 8 8 8
98 98 98
Percent 85% 85% 85%
Tonnage Per Lift 782 782 782
Lateral lunges 12 12 12
10 10 10
Wednesday 3 3 3
High pull + Muscle snatch top
of knee 40 45 50
40% 45% 50%
Percent 120 135 150
Tonnage Per Lift
1 1 1 1
Snatch high pull+Snatch+ OHS 70 70 70 70
70% 70% 70% 70%
Percent 70 70 70 70
Tonnage Per Lift
Push press 5 5 5
75 75 75
Percent 75% 75% 75%
Tonnage Per Lift 375 375 375
Lateral raise 8 8 8
20 20 20
Upright Row 8 8 8
30 30 30
Friday
Clean +Jerk+ Jerk 1 1 1 1
92 92 92 92
Percent 80% 80% 80% 80%
Tonnage Per Lift 92 92 92 92
Press 5 5 5
59 59 59
Percent 65% 65% 65%
Tonnage Per Lift 293 293 293
Push Ups 12 12 12
130 130 130
Percent
Tonnage Per Lift 1560 1560 1560
Floor press 8 8 8
77 77 77
Percent 70% 70% 70%
Tonnage Per Lift 616 616 616
Flys 12 12 12
20 20 20
Percent
Tonnage Per Lift 240 240 240
Clean and
Jerk Bench Deadlift Press Push Press
115 110 210 90 100
Total Tonnage
32273
4: Max Prep: Squat: 20%-15%, Pull: 15%-10%, Lifts: 65%-75%
Total Tonnage
Column I Linear (Column I)
20000
18000
16000
14000
12000
10000
8000
6000
4000
2000
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
AI Squats
65.00%
9 Total Reps
45 Avg. Weight Lifted
45% Average %
405 Total Tonnage
12 Total Reps
70 Avg. Weight Lifted
70% Average %
840 Total Tonnage
15 Total Reps
95 Avg. Weight Lifted
70% Average %
1418 Total Tonnage
24 Total Reps
70 Avg. Weight Lifted
70% Average %
1680 Total Tonnage
36 Total Reps
3 Total Reps
95 Avg. Weight Lifted
9 Total Reps
56 Avg. Weight Lifted
48% Average %
500 Total Tonnage
12 Total Reps
81 Avg. Weight Lifted
70% Average %
966 Total Tonnage
24 Total Reps
99 Avg. Weight Lifted
60% Average %
2376 Total Tonnage
24 Total Reps
98 Avg. Weight Lifted
85% Average %
2346 Total Tonnage
36 Total Reps
10 Avg. Weight Lifted
18 Total Reps
45 Total Reps
75 Avg. Weight Lifted
75% Average %
1125 Total Tonnage
24 Total Reps
20 Avg. Weight Lifted
24 Total Reps
30 Avg. Weight Lifted
12 Total Reps
92 Avg. Weight Lifted
80% Average %
1104 Total Tonnage
15 Total Reps
59 Avg. Weight Lifted
65% Average %
878 Total Tonnage
36 Total Reps
130 Avg. Weight Lifted
24 Total Reps
77 Avg. Weight Lifted
36 Total Reps
130 Avg. Weight Lifted
4680 Total Tonnage
mn I)
0 0 0 0 0
12 13 14 15
3 Total sets
vg. Weight Lifted
otal Tonnage
4 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
4 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
otal Tonnage
4 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
4 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
3 Total sets
vg. Weight Lifted
otal Tonnage
Clean and
Snatch Clean BS FS Jerk Jerk
100 115 165 135 135 115
Monday
Muscle Snatch 3 3 3
40 45 50
Percent 40% 45% 50%
Tonnage Per Lift 120 135 150
Snatch pulls 8 8 8 8
70 70 75 75
Percent 70% 70% 75% 75%
Tonnage Per Lift 560 560 600 600
Cable rows 14 14 14 14
55 55 55 55
Pull ups 2 2 2 2
BW BW BW BW
Tuesday
Tall jerk 3 3 3
52 58 58
Percent 45% 50% 50%
Tonnage Per Lift 155 173 173
Back squat 8 8 8
107 107 107
Percent 65% 65% 65%
Tonnage Per Lift 858 858 858
Clean pull 8 8 8 8
98 98 98 98
Percent 85% 85% 85% 85%
Tonnage Per Lift 782 782 782 782
Lateral lunges 12 12 12 12
10 10 10 10
1 1 1 1 1
Snatch high pull+Snatch+ OHS 75 80 80 80 80
75% 80% 80% 80% 80%
Percent 75 80 80 80 80
Tonnage Per Lift
Push press 6 6 6 6
65 65 65 65
Percent 65% 65% 65% 65%
Tonnage Per Lift 390 390 390 390
Lateral raise 10 10 10 10
20 20 20 20
Upright Row 10 10 10 10
35 35 35 35
Friday
Clean +Jerk+ Jerk 1 1 1 1 1
86 92 92 92 92
Percent 75% 80% 80% 80% 80%
Tonnage Per Lift 86 92 92 92 92
Press 8 8 8 8
59 59 59 59
Percent 65% 65% 65% 65%
Tonnage Per Lift 468 468 468 468
Push Ups 12 12 12 12
130 130 130 130
Percent
Tonnage Per Lift 1560 1560 1560 1560
Floor press 10 10 10 10
77 77 77 77
Percent 70% 70% 70% 70%
Tonnage Per Lift 770 770 770 770
Flys 12 12 12 12
20 20 20 20
Percent
Tonnage Per Lift 240 240 240 240
Bench Deadlift Press Push Press
110 210 90 100
al Tonnage
9 Total Reps 3
45 Avg. Weight Lifted
45% Average %
405 Total Tonnage
15 Total Reps 5
74 Avg. Weight Lifted
74% Average %
1110 Total Tonnage
15 Total Reps 3
101 Avg. Weight Lifted
75% Average %
1519 Total Tonnage
32 Total Reps 4
73 Avg. Weight Lifted
73% Average %
2320 Total Tonnage
56 Total Reps 4
8 Total Reps 4
95 Avg. Weight Lifted
9 Total Reps 3
56 Avg. Weight Lifted
48% Average %
500 Total Tonnage
15 Total Reps 5
85 Avg. Weight Lifted
74% Average %
1277 Total Tonnage
24 Total Reps 3
107 Avg. Weight Lifted
65% Average %
2574 Total Tonnage
32 Total Reps 4
98 Avg. Weight Lifted
85% Average %
3128 Total Tonnage
48 Total Reps 4
10 Avg. Weight Lifted
15 Total Reps 5
79 Avg. Weight Lifted
79% Average %
1185 Total Tonnage
72 Total Reps 4
65 Avg. Weight Lifted
65% Average %
1560 Total Tonnage
40 Total Reps 4
20 Avg. Weight Lifted
40 Total Reps 4
35 Avg. Weight Lifted
15 Total Reps 4
91 Avg. Weight Lifted
79% Average %
1363 Total Tonnage
32 Total Reps 4
59 Avg. Weight Lifted
65% Average %
1872 Total Tonnage
48 Total Reps 4
130 Avg. Weight Lifted
40 Total Reps 4
77 Avg. Weight Lifted
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Clean and
Snatch Clean BS FS Jerk Jerk
100 115 165 135 135 115
Monday
Muscle Snatch 3 3 3
40 45 50
Percent 40% 45% 50%
Tonnage Per Lift 120 135 150
Snatch pulls 8 8 8 8
80 80 80 80
Percent 80% 80% 80% 80%
Tonnage Per Lift 640 640 640 640
Cable rows 16 16 16 16 16
55 55 55 55 55
Pull ups 3 3 3 3 3
BW BW BW BW BW
Tuesday
Tall jerk 3 3 3
52 58 58
Percent 45% 50% 50%
Tonnage Per Lift 155 173 173
Back squat 10 10 10 10
107 107 107 107
Percent 65% 65% 65% 65%
Tonnage Per Lift 1073 1073 1073 1073
Clean pull 8 8 8 8 8
109 109 109 109 109
Percent 95% 95% 95% 95% 95%
Tonnage Per Lift 874 874 874 874 874
Lateral lunges 15 15 15 15 15
10 10 10 10 10
Wednesday 3 3 3 4
High pull + Muscle snatch 40 45 50
40% 45% 50%
Percent 120 135 150
Tonnage Per Lift
1 1 1 1 1
Snatch high pull+Snatch+ OHS 85 85 85 85 85
Percent 85% 85% 85% 85% 85%
Tonnage Per Lift 85 85 85 85 85
Push press 6 6 6 6
65 65 65 65
Percent 65% 65% 65% 65%
Tonnage Per Lift 390 390 390 390
Lateral raise 12 12 12 12
20 20 20 20
Upright Row 12 12 12 12
35 35 35 35
Friday
Clean +Jerk+ Jerk 1 1 1 1 1
98 98 98 98 98
Percent 85% 85% 85% 85% 85%
Tonnage Per Lift 98 98 98 98 98
Press 8 8 8 8
59 59 59 59
Percent 65% 65% 65% 65%
Tonnage Per Lift 468 468 468 468
Push Ups 15 15 15 15
130 130 130 130
Percent
Tonnage Per Lift 1950 1950 1950 1950
Floor press 10 10 10 10
77 77 77 77
Percent 70% 70% 70% 70%
Tonnage Per Lift 770 770 770 770
Flys 15 15 15 15
20 20 20 20
Percent
Tonnage Per Lift 300 300 300 300
Bench Deadlift Press Push Press
110 210 90 100
al Tonnage
9 Total Reps 3
45 Avg. Weight Lifted
45% Average %
405 Total Tonnage
15 Total Reps 5
84 Avg. Weight Lifted
84% Average %
1260 Total Tonnage
20 Total Reps 4
105 Avg. Weight Lifted
78% Average %
2093 Total Tonnage
32 Total Reps 4
80 Avg. Weight Lifted
80% Average %
2560 Total Tonnage
80 Total Reps 5
15 Total Reps 4
95 Avg. Weight Lifted
9 Total Reps 3
56 Avg. Weight Lifted
48% Average %
500 Total Tonnage
15 Total Reps 5
97 Avg. Weight Lifted
84% Average %
1449 Total Tonnage
40 Total Reps 4
107 Avg. Weight Lifted
65% Average %
4290 Total Tonnage
40 Total Reps 5
109 Avg. Weight Lifted
95% Average %
4370 Total Tonnage
75 Total Reps 5
10 Avg. Weight Lifted
26 Total Reps 3
45 Avg. Weight Lifted
45% Average %
810 Total Tonnage
15 Total Reps 5
85 Avg. Weight Lifted
85% Average %
1275 Total Tonnage
72 Total Reps 4
65 Avg. Weight Lifted
65% Average %
1560 Total Tonnage
48 Total Reps 4
20 Avg. Weight Lifted
48 Total Reps 4
35 Avg. Weight Lifted
15 Total Reps 4
98 Avg. Weight Lifted
85% Average %
1466 Total Tonnage
32 Total Reps 4
59 Avg. Weight Lifted
65% Average %
1872 Total Tonnage
60 Total Reps 4
130 Avg. Weight Lifted
36 Total Reps 4
130 Avg. Weight Lifted
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Total sets
Clean and
Snatch Clean BS FS Jerk Jerk Bench Deadlift
100 115 165 135 135 115 110 210
Undulating 10%
Week Cycle
Goal Sets Goal Actual AI Goals AI Actual Total Tonnage
Week 1 67 67 70% 60.95% 32273
Week 2 80 75% 63.42% 50501
Week 3 93 80%
Week 4 67 70%
Week 5 93 80%
Week 6 106 85%
Week 7 119 85%
Week 8 132 90%
Monday
Muscle
Snatch 3 3 3
40 45 50
Percent 40% 45% 50%
Tonnage
Per Lift 120 135 150
Snatch pull
+ Snatch +
OHS 1 1 1 1 1
75 77 77 77 77
Percent 75% 77% 77% 77% 77%
Tonnage
Per Lift 75 77 77 77 77
Front squat
tempo 5 5 5 5
101 108 108 101
Percent 75% 80% 80% 75%
Tonnage
Per Lift 506 540 540 506
Snatch
pulls 8 8 8 8
80 80 80 80
Percent 80% 80% 80% 80%
Tonnage
Per Lift 640 640 640 640
Cable rows 16 16 16 16 16
55 55 55 55 55
Tonnage
Per Lift 880 880 880 880 880
Pull ups 3 3 3 3 3
BW BW BW BW BW
Tonnage
Per Lift 260 260 260 260
Tuesday
Tall jerk 3 3 3
52 58 58
Percent 45% 50% 50%
Tonnage
Per Lift 155 173 173
Clean pull
to knee +
Clean+Jerk 1 1 1 1 1
86 89 89 89 89
Percent 75% 77% 77% 77% 77%
Tonnage
Per Lift 86 89 89 89 89
Back squat 10 10 10 10
107 107 107 107
Percent 65% 65% 65% 65%
Tonnage
Per Lift 1073 1073 1073 1073
Clean pull 8 8 8 8 8
98 98 98 98 98
Percent 85% 85% 85% 85% 85%
Tonnage
Per Lift 782 782 782 782 782
Lateral
lunges 15 15 15 15 15
10 10 10 10 10
Tonnage
Per Lift 150 150 150 150 150
Wednesday 3 3 3 4
High pull +
Muscle
snatch 40 45 50
40% 45% 50%
Percent 120 135 150
Tonnage
Per Lift
1 1 1 1 1
Snatch
high
pull+Snatch
+ OHS 77 80 80 80 80
Percent 77% 80% 80% 80% 80%
Tonnage
Per Lift 77 80 80 80 80
Push press 6 6 6 6
65 65 65 65
Percent 65% 65% 65% 65%
Tonnage
Per Lift 390 390 390 390
Lateral
raise 12 12 12 12
20 20 20 20
Tonnage
Per Lift 240 240 240 240
Upright
Row 12 12 12 12
35 35 35 35
Tonnage
Per Lift 420 420 420 420
Friday
Clean
+Jerk+ Jerk 1 1 1 1 1
89 92 92 92 92
Percent 77% 80% 80% 80% 80%
Tonnage
Per Lift 89 92 92 92 92
Press 8 8 8 8
59 59 59 59
Percent 65% 65% 65% 65%
Tonnage
Per Lift 468 468 468 468
Push Ups 15 15 15 15
130 130 130 130
Percent
Tonnage
Per Lift 1950 1950 1950 1950
Floor press 10 10 10 10
77 77 77 77
Percent 70% 70% 70% 70%
Tonnage
Per Lift 770 770 770 770
Flys 15 15 15 15
20 20 20 20
Percent
Tonnage
Per Lift 300 300 300 300
Press Push Press
90 100