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20-Week Weightlifting Program Guide

The 20-week program outlines a strength training routine divided into 4 phases: volume/hypertrophy (weeks 1-4), strength (weeks 5-8), power (weeks 9-12), and competition prep (weeks 13-16). Each phase focuses on different exercises and rep/set schemes, gradually increasing the weight and decreasing reps over time. The final competition phase (weeks 17-20) utilizes heavy singles at 85-95% to find 1RM lifts for competition. The routine is performed 3-5 days per week and incorporates Olympic weightlifting movements like cleans, snatches, and jerks along with assistance exercises.

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Marco Torre
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865 views9 pages

20-Week Weightlifting Program Guide

The 20-week program outlines a strength training routine divided into 4 phases: volume/hypertrophy (weeks 1-4), strength (weeks 5-8), power (weeks 9-12), and competition prep (weeks 13-16). Each phase focuses on different exercises and rep/set schemes, gradually increasing the weight and decreasing reps over time. The final competition phase (weeks 17-20) utilizes heavy singles at 85-95% to find 1RM lifts for competition. The routine is performed 3-5 days per week and incorporates Olympic weightlifting movements like cleans, snatches, and jerks along with assistance exercises.

Uploaded by

Marco Torre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
  • Week 1-4: Volume/Hypertrophy
  • Week 9-12: Power
  • Week 13-16: Competition Prep
  • Week 17-20: Competition
  • Week 21: Taper

20 Week Program: aka Gainz for 2020

Cassidy’s Program Q-4 2019

Week 1-4: Volume/Hypertrophy

MONDAY:

Clean From Hip:

(week 1) 5 sets of 5 at 65%, (week 2) 4 sets of 5 at 70%, (week 2) 3 sets of 5 at 75%, (week 4)
Find a 5RM.

Clean DL (from a dead stop):

(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and
week 4 Find a 10RM.

Strict Pull-ups (weighted): 5 sets of 10 AHAP.

Weighted Sit-ups: 5 sets of 10 AHAP.

TUESDAY:

Push Press:

(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and
week 4 Find a 10RM.

Back Squat:

(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and
week 4 Find a 10RM.

Strict Press:

(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and
week 4 Find a 10RM.

Strict Dips (weighted): 5 sets of 10 AHAP.

WEDNESDAY:

Snatch From Hip:

(week 1) 5 sets of 5 at 65%, (week 2) 4 sets of 5 at 70%, (week 2) 3 sets of 5 at 75%, (week 4)
Find a 5RM.

Romanian DL:
(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and
week 4 Find a 10RM.

Bent Over Row: 5 sets of 10 AHAP.

Weighted Planks: 5 sets of 30 second hold.

FRIDAY:

Snatch:

EMOMx10 perform 1 rep at (week 1) 70%, (week 2) 75%, (week 3) 80%, (week 4) find a
1RM.

Clean and Jerk: EMOMx10 perform 1 rep at (week 1) 70%, (week 2) 75%, (week 3) 80%,
(week 4) find a 1RM.

SATURDAY:

Behind Neck Snatch Grip Push Press: (week 1)5 sets of 10 at 60%, (week 2) 4 sets of 10 at
65%, (week 3) 3 set of 10 at 70%, and week 4 Find a 10RM. (*based off regular push press*)

Front Squat: (week 1) 5 sets of 5 at 65%, (week 2) 4 sets of 5 at 70%, (week 2) 3 sets of 5 at
75%, (week 4) Find a 5RM.

Dumbbell Bench Press: 5 sets of 10 AHAP.

Cassidy’s Program Q-4 2019

Week 5-8: Strength

MONDAY:

Clean From Above Knee:

(week 1) 5 sets of 3 at 70%, (week 2) 4 sets of 3 at 75%, (week 2) 3 sets of 3 at 80%, (week 4)
Find a 3RM.

Clean DL (from a dead stop):

(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and week
4 Find a 5RM.

Strict Pull-ups (weighted): 5 sets of 5 AHAP.

Weighted Sit-ups: 5 sets of 10 AHAP.

TUESDAY:

Power Jerk:
(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and (week
4) Find a 5RM.

Back Squat:

(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and (week
4) Find a 5RM.

Push Press:

(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and (week
4) Find a 5RM.

Strict Dips (weighted): 5 sets of 5 AHAP.

WEDNESDAY:

Snatch From Above Knee:

(week 1)5 sets of 3 at 70%, (week 2) 4 sets of 3 at 75%, (week 3) 3 set of 3 at 80%, and (week
4) Find a 3RM.

Romanian DL:

(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and (week
4) Find a 5RM.

Bent Over Row: 5 sets of 5 AHAP.

Weighted Planks: 5 sets of 30 second hold.

FRIDAY:

Snatch:

EMOMx8perform 1 rep at (week 1) 72.5%, (week 2) 77.5%, (week 3) 82.5%, (week 4) find a
1RM.

Clean and Jerk: EMOMx8 perform 1 rep at (week 1) 72.5%, (week 2) 77.5%, (week 3)
82.5%, (week 4) find a 1RM.

SATURDAY:

Behind Neck Snatch Grip Push Press: (week 1)5 sets of 5 at 65%, (week 2) 4 sets of 5 at
70%, (week 3) 3 set of 5 at 75%, and week 4 Find a 5RM. (*based off regular push press*)

Front Squat:

(week 1)5 sets of 3 at 70%, (week 2) 4 sets of 3 at 75%, (week 3) 3 set of 3 at 80%, and (week
4) Find a 3RM.
Dumbbell Bench Press: 5 sets of 5 AHAP.

Cassidy’s Program Q-4 2019

Week 9-12: Power

MONDAY:

Clean From below Knee:

(week 1) 5 sets of 2 at 75%, (week 2) 4 sets of 2 at 80%, (week 2) 3 sets of 2 at 85%, (week 4)
Find a 2RM.

Clean Pull+slow down (from a dead stop):

(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3 at 85%, and week
4 Find a 3RM.

Strict Pull-ups (weighted): 5 sets of 3 AHAP.

Weighted Sit-ups: 5 sets of 10 AHAP.

TUESDAY:

Power Jerk+Split Jerk (2+1):

(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3at 85%, and (week
4) Find a 3RM.

Back Squat:

(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3 at 85%, and (week
4) Find a 3RM.

Push Press:

(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3 at 85%, and (week
4) Find a 3RM.

Strict Dips (weighted): 5 sets of 3 AHAP.

WEDNESDAY:

Snatch From below Knee:

(week 1)5 sets of 2 at 75%, (week 2) 4 sets of 2 at 80%, (week 3) 3 set of 2 at 85%, and (week
4) Find a 2RM.

Snatch DL:
(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3 at 85%, and (week
4) Find a 3RM.

Bent Over Row: 5 sets of 5 AHAP.

Weighted Planks: 5 sets of 30 second hold.

FRIDAY:

Snatch:

E2MOMx8perform 1 rep at (week 1) 75%, (week 2) 80%, (week 3) 85%, (week 4) find a
1RM.

Clean and Jerk: E2MOMx8 perform 1 rep at (week 1) 75%, (week 2) 80%, (week 3) 85%,
(week 4) find a 1RM.

SATURDAY:

Behind Neck Snatch Grip Push Press+1 OHS w/pause(2-seconds) at bottom: (week 1)5 sets
of 2 at 70%, (week 2) 4 sets of 2 at 75%, (week 3) 3 set of 2 at 80%, and week 4 Find a 2RM.
(*based off regular push press*)

Front Squat:

(week 1)5 sets of 2 at 75%, (week 2) 4 sets of 2 at 80%, (week 3) 3 set of 2 at 85%, and (week
4) Find a 2RM.

Dumbbell Bench Press: 5 sets of 5 AHAP.

Cassidy’s Program Q-4 2019

Week 13-16: Competition Prep

MONDAY:

Clean:

(week 1) 5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 2) 3 sets of 2 at 90%, (week 4)
Find a 2RM.

3-Position Clean Pull:

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and week
4 Find a 2RM.

Strict Pull-ups (weighted): 5 sets of 2 AHAP.

Weighted Sit-ups: 5 sets of 10 AHAP.

TUESDAY:
Power Jerk+Split Jerk (1+1):

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
4) Find a 2RM.

Back Squat:

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
4) Find a 2RM.

Push Press:

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
4) Find a 2RM.

Strict Dips (weighted): 5 sets of 3 AHAP.

WEDNESDAY:

Snatch:

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
4) Find a 2RM.

Snatch DL:

(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 3 at 85%, (week 3) 3 set of 3 at 90%, and (week
4) Find a 2RM.

Bent Over Row: 5 sets of 3 AHAP.

Weighted Planks: 5 sets of 30 second hold.

FRIDAY:

Snatch:

E2MOMx6perform 1 rep at (week 1) 80%, (week 2) 85%, (week 3) 90%, (week 4) find a
1RM.

Clean and Jerk: E2MOMx6 perform 1 rep at (week 1) 80%, (week 2) 85%, (week 3) 90%,
(week 4) find a 1RM.

SATURDAY:

Behind Neck Snatch grip Push Press + OHS w/ 5 second pause (1+1): (week 1)5 sets of 2 at
75%, (week 2) 4 sets of 2 at 80%, (week 3) 3 set of 2 at 85%, and week 4 Find a 2RM.
(*based off regular push press*)

Front Squat:
(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
4) Find a 2RM.

Dumbbell Bench Press: 5 sets of 5 AHAP.

Cassidy’s Program Q-4 2019

Week 17-20: Competition

MONDAY:

Clean (and jerk):

(week 1) 5 sets of 1 at 85%, (week 2) 4 sets of 1 at 90%, (week 2) 3 sets of 1 at 95%, (week 4)
Find a 1RM clean and jerk.

Clean Pull:

(week 1)5 sets of 1 at 85%, (week 2) 4 sets of 1 at 90%, (week 3) 3 set of1 at 95%, and week
4 Find a 1RM deadlift.

Strict Pull-ups (weighted): 5 sets of 1 AHAP.

Weighted Sit-ups: 5 sets of 10 AHAP.

TUESDAY:

Behind neck Jerk+Jerk (1+1):

(week 1)5 sets of 2 at 85%, (week 2) 4 sets of 2 at 90%, (week 3) 3 set of 2 at 95%, and (week
4) Find a 1RM split jerk.

Back Squat:

(week 1)5 sets of 2 at 85%, (week 2) 4 sets of 2 at 90%, (week 3) 3 set of 2 at 95%, and (week
4) Find a 2RM.

Push Press:

(week 1)5 sets of 2 at 85%, (week 2) 4 sets of 2 at 90%, (week 3) 3 set of 2 at 95%, and (week
4) Find a 2RM.

Strict Dips (weighted): 5 sets of 3 AHAP.

WEDNESDAY:

Snatch:

(week 1)5 sets of 1 at 85%, (week 2) 4 sets of 1 at 90%, (week 3) 3 set of 1 at 95%, and (week
4) Find a 1RM.
Snatch Pull:

(week 1)5 sets of 2 at 85%, (week 2) 4 sets of 3 at 90%, (week 3) 3 set of 3 at 95%, and (week
4) Find a 2RM.

Bent Over Row: 5 sets of 3 AHAP.

Weighted Planks: 5 sets of 30 second hold.

FRIDAY:

Snatch:

E2MOMx4perform 1 rep at (week 1) 85%, (week 2) 90%, (week 3) 95%, (week 4) find a
1RM.

Clean and Jerk: E2MOMx4 perform 1 rep at (week 1) 85%, (week 2) 90%, (week 3) 95%,
(week 4) find a 1RM.

SATURDAY:

Snatch Balance : (week 1)5 sets of 1 at 80%, (week 2) 4 sets of 1 at 85%, (week 3) 3 set of 1
at 90%, and week 4 Find a 1RM. (*based off jerk*)

Front Squat:

(week 1)5 sets of 1 at 85%, (week 2) 4 sets of 1 at 90%, (week 3) 3 set of 1 at 95%, and (week
4) Find a 1RM.

Dumbbell Bench Press: 5 sets of 5 AHAP.

Cassidy’s Program Q-4 2019

Week 21: Taper

MONDAY:

Snatch: Up to 90%

Clean and Jerk: up to 90%.

TUESDAY:

Snatch Pull: Up to 105% of 1RM snatch.

Clean Pull: Up to 105% of 1RM clean.

Front Squat: Up to a 1RM.

WEDNESDAY:
Snatch: Up to 80% of 1RM.

Clean and Jerk: Up to 80% of 1RM.

THURSDAY:

Snatch: Up to 70% of 1RM.

Clean and Jerk: Up to 70% of 1RM.

SATURDAY:

CRUSH SOME NEW PR’s THEN DRINK A BEER!

20 Week Program: aka Gainz for 2020 Cassidy’s Program Q-4 2019 Week 1-4: Volume/Hypertrophy MONDAY: Clean From Hip: (wee
(week 1)5 sets of 10 at 65%, (week 2) 4 sets of 10 at 70%, (week 3) 3 set of 10 at 75%, and week 4 Find a 10RM. Bent Over R
(week 1)5 sets of 5 at 70%, (week 2) 4 sets of 5 at 75%, (week 3) 3 set of 5 at 80%, and (week 4) Find a 5RM. Back Squat:
Dumbbell Bench Press: 5 sets of 5 AHAP. Cassidy’s Program Q-4 2019 Week 9-12: Power MONDAY: Clean From below Knee: (week
(week 1)5 sets of 3 at 75%, (week 2) 4 sets of 3 at 80%, (week 3) 3 set of 3 at 85%, and (week 4) Find a 3RM. Bent Over Row
Power Jerk+Split Jerk (1+1): (week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week
(week 1)5 sets of 2 at 80%, (week 2) 4 sets of 2 at 85%, (week 3) 3 set of 2 at 90%, and (week 4) Find a 2RM. Dumbbell Ben
Snatch Pull: (week 1)5 sets of 2 at 85%, (week 2) 4 sets of 3 at 90%, (week 3) 3 set of 3 at 95%, and (week 4) Find a 2RM.
Snatch: Up to 80% of 1RM. Clean and Jerk: Up to 80% of 1RM. THURSDAY: Snatch: Up to 70% of 1RM. Clean and Jerk: Up to 70%

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