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Rumbler Weightlifting Programming Template V4

This document outlines a 4-week training plan with details on exercises, weights, sets and reps. Week 1 focuses on snatch, clean and jerk, back squat, pulls and additional exercises at 60% intensity. Week 2 increases weights to 65-70% intensity. Week 3 further increases weights to 72-75% intensity. Week 4 incorporates intensity undulation between 40-60%. The overall weekly average intensity is 58% of 1 rep max, with a weekly tonnage of over 5,000 kg.

Uploaded by

Hari Setiawan
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© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
320 views

Rumbler Weightlifting Programming Template V4

This document outlines a 4-week training plan with details on exercises, weights, sets and reps. Week 1 focuses on snatch, clean and jerk, back squat, pulls and additional exercises at 60% intensity. Week 2 increases weights to 65-70% intensity. Week 3 further increases weights to 72-75% intensity. Week 4 incorporates intensity undulation between 40-60%. The overall weekly average intensity is 58% of 1 rep max, with a weekly tonnage of over 5,000 kg.

Uploaded by

Hari Setiawan
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Monthly Reps Day One Day Two Day Three Day Four Day Five

1400 24% 13% 20% 20% 13%


Week One 210 50 27 42 42 27
Week Two 280 67 36 56 56 36
Week three 420 101 55 84 84 55
Week Four 490 118 64 98 98 64

Snatch 21% 11 6 9 9 6
Week One C&J 17% 9 5 7 7 5
Squat 22% 11 6 9 9 6
Pulls 17% 9 5 7 7 5
Additional Exr. 23% 12 6 10 10 6

Snatch 21% 14 8 12 12 8
Week Two C&J 17% 11 6 10 10 6
Squat 22% 15 8 12 12 8
Pulls 17% 11 6 10 10 6
Additional Exr. 23% 15 8 13 13 8

Snatch 21% 21 11 18 18 11
Week Three C&J 17% 17 9 14 14 9
Squat 22% 22 12 18 18 12
Pulls 17% 17 9 14 14 9
Additional Exr. 23% 23 13 19 19 13

Snatch 21% 25 13 21 21 13
Week Four C&J 17% 20 11 17 17 11
Squat 22% 26 14 22 22 14
Pulls 17% 20 11 17 17 11
Additional Exr. 23% 27 15 23 23 15
Day Six
10% Lif Max
21 Snatch 83
28 C&J 101
42 Back Squat 148
49 Front Squat 128
Military Press 60
Push Press 77
4 Klokov Press 50
4 Bench Press 78.5
5 Sotts Press
4 Deadlif 137
5

6
5
6
5
6

9
7
9
7
10

10
8
11
8
11
% kg sets reps % kg sets reps % kg
Snatch Exercise 60% 50 4 3 0 0
C&J Exercise 60% 61 3 3 0 0
Day One Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs

Snatch Exercise 60% 50 3 2 0 0


C&J Exercise 60% 61 3 2 0 0
Day Two Squat Exercise 50% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 60% 0 4 3 0 0
GPP/Abs

Snatch Exercise 60% 50 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Three Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 60% 0 5 2 0 0
Abs

Snatch Exercise 40% 33 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Four Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 60% 0 4 3 0 0
GPP/Abs

Snatch 60% 50 1 1 65% 54 1 1 70% 58


Snatch 82% 68 1 1 0 0
C&J 60% 61 1 1 65% 66 1 1 70% 71
C&J 0 0 0
Day Five Squat Exercise 60% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 60% 0 3 2 0 0
Abs

Snatch Exercise 60% 50 4 3 0 0


C&J Exercise 60% 61 3 3 0 0
Day Six Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs
sets reps % kg sets reps % kg sets reps ARI AAI Tonnage
0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

0 0 60% 50 298.8
0 0 60% 61 363.6
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0
58% 22 662.4

0 0 60% 50 448.2
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 933

0 0 40% 33 298.8
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

54% 19 783.6

1 1 75% 62 1 1 80% 66 1 1 72% 60 358.56


0 0
1 1 0 0 65% 66 196.95
0 0
0 0 60% 0 0
0 0 60% 0 0
0 0 60% 0 0

63% 25 555.51

0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

WEEKLY: 58% 22 5220.51


% kg sets reps % kg sets reps % kg
Snatch Exercise 60% 50 4 3 0 0
C&J Exercise 60% 61 3 3 0 0
Day One Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs

Snatch Exercise 60% 50 3 2 0 0


C&J Exercise 60% 61 3 2 0 0
Day Two Squat Exercise 50% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 0 3 2 0 0
GPP/Abs

Snatch Exercise 60% 50 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Three Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 60% 0 5 2 0 0
Abs

Snatch Exercise 40% 33 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Four Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 5 2
GPP/Abs

Snatch 60% 50 1 1 65% 54 1 1 70% 58


Snatch 82% 68 1 1 0 0
C&J 60% 61 1 1 65% 66 1 1 70% 71
C&J 0 0 0
Day Five Squat Exercise 60% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 60% 0 3 2 0 0
Abs

Snatch Exercise 60% 50 4 3 0 0


C&J Exercise 60% 61 3 3 0 0
Day Six Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs
sets reps % kg sets reps % kg sets reps ARI AAI Tonnage
0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

0 0 60% 50 298.8
0 0 60% 61 363.6
0 0 50% 0 0
0 0 60% 0 0
0 0 0 0
58% 22 662.4

0 0 60% 50 448.2
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 933

0 0 40% 33 298.8
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0

53% 23 783.6

1 1 75% 62 1 1 80% 66 1 1 72% 60 358.56


0 0
1 1 0 0 65% 66 196.95
0 0
0 0 60% 0 0
0 0 60% 0 0
0 0 60% 0 0

63% 25 555.51

0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

WEEKLY: 58% 23 5220.51


% kg sets reps % kg sets reps % kg
Snatch Exercise 60% 50 4 3 0 0
C&J Exercise 60% 61 3 3 0 0
Day One Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs

Snatch Exercise 60% 50 3 2 0 0


C&J Exercise 60% 61 3 2 0 0
Day Two Squat Exercise 50% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 0 3 2 0 0
GPP/Abs

Snatch Exercise 60% 50 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Three Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 60% 0 5 2 0 0
Abs

Snatch Exercise 40% 33 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Four Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 5 2
GPP/Abs

Snatch 60% 50 1 1 65% 54 1 1 70% 58


Snatch 82% 68 1 1 0 0
C&J 60% 61 1 1 65% 66 1 1 70% 71
C&J 0 0 0
Day Five Squat Exercise 60% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 60% 0 3 2 0 0
Abs

Snatch Exercise 60% 50 4 3 0 0


C&J Exercise 60% 61 3 3 0 0
Day Six Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs
sets reps % kg sets reps % kg sets reps ARI AAI Tonnage
0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

0 0 60% 50 298.8
0 0 60% 61 363.6
0 0 50% 0 0
0 0 60% 0 0
0 0 0 0
58% 22 662.4

0 0 60% 50 448.2
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 933

0 0 40% 33 298.8
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0

53% 23 783.6

1 1 75% 62 1 1 80% 66 1 1 72% 60 358.56


0 0
1 1 0 0 65% 66 196.95
0 0
0 0 60% 0 0
0 0 60% 0 0
0 0 60% 0 0

63% 25 555.51

0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

WEEKLY: 58% 23 5220.51


% kg sets reps % kg sets reps % kg
Snatch Exercise 60% 50 4 3 0 0
C&J Exercise 60% 61 3 3 0 0
Day One Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs

Snatch Exercise 60% 50 3 2 0 0


C&J Exercise 60% 61 3 2 0 0
Day Two Squat Exercise 50% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 0 3 2 0 0
GPP/Abs

Snatch Exercise 60% 50 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Three Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 60% 0 5 2 0 0
Abs

Snatch Exercise 40% 33 3 3 0 0


C&J Exercise 60% 61 4 2 0 0
Day Four Squat Exercise 50% 0 3 3 0 0
Pull Exercise 60% 0 4 2 0 0
Additional Exercise 5 2
GPP/Abs

Snatch 60% 50 1 1 65% 54 1 1 70% 58


Snatch 82% 68 1 1 0 0
C&J 60% 61 1 1 65% 66 1 1 70% 71
C&J 0 0 0
Day Five Squat Exercise 60% 0 3 2 0 0
Pull Exercise 60% 0 3 2 0 0
Additional Exercise 60% 0 3 2 0 0
Abs

Snatch Exercise 60% 50 4 3 0 0


C&J Exercise 60% 61 3 3 0 0
Day Six Squat Exercise 50% 0 4 3 0 0
Pull Exercise 60% 0 3 3 0 0
Additional Exercise 60% 0 4 3 0 0
Abs
sets reps % kg sets reps % kg sets reps ARI AAI Tonnage
0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

0 0 60% 50 298.8
0 0 60% 61 363.6
0 0 50% 0 0
0 0 60% 0 0
0 0 0 0
58% 22 662.4

0 0 60% 50 448.2
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 933

0 0 40% 33 298.8
0 0 60% 61 484.8
0 0 50% 0 0
0 0 60% 0 0

53% 23 783.6

1 1 75% 62 1 1 80% 66 1 1 72% 60 358.56


0 0
1 1 0 0 65% 66 196.95
0 0
0 0 60% 0 0
0 0 60% 0 0
0 0 60% 0 0

63% 25 555.51

0 0 60% 50 597.6
0 0 60% 61 545.4
0 0 50% 0 0
0 0 60% 0 0
0 0 60% 0 0

58% 22 1143

WEEKLY: 58% 23 5220.51


ARI AAI Tonnage
Snatch 60% 50 2390
C&J 60% 61 2182
Day One Squat 50% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 58% 22 4572

ARI AAI Tonnage


Snatch 60% 50 1195
C&J 60% 61 1454
Day Two Squat 50% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 58% 22 2650

ARI AAI Tonnage


Snatch 60% 50 1793
C&J 60% 61 1939
Day Three Squat 50% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 58% 22 3732

ARI AAI Tonnage


Snatch 40% 33 1195
C&J 60% 61 1939
Day Four Squat 50% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 53% 23 3134

ARI AAI Tonnage


Snatch 72% 60 1434
C&J 65% 66 788
Day Five Squat 60% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0
Totals 63% 25 2222

ARI AAI Tonnage


Snatch 60% 50 2390
C&J 60% 61 2182
Day Six Squat 50% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 58% 22 4572

ARI AAI Tonnage


Snatch 59% 49 10398
C&J 61% 61 10484
Monthly Squat 52% 0 0
Pull 60% 0 0
Add. Exr. 60% 0 0

Totals 58% 22 20882

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