Strength Calendar

Leveled Strength Programming

Level 1: Learning how to track strength progress, and basic movements for safety & efficiency.

  • Achieve level 2 by showing competency in the level 1 basic movements.

Level 2: Basic lifts (squat, press, bench press, dead lift & pull – up) with low rounds, reps and progressive weights.

  • Achieve level 3 by lifting 50% of your body weight in the pull up, press & bench press and lifting your body weight in the squat & dead lift.

Level 3: Added reps and introduction to front squat and clean & jerk.

  • Achieve level 4 by lifting body weight in the pull up, press, bench press, clean&jerk and lifting 150% body weight in squat & dead lift.

 Level 4: Added rounds and introduction to the overhead squat and squat clean.

  • Achieve level 5 by overhead squatting body weight.

Level 5: Introduction of the snatch.

Week 1

Monday
Level 1: Squat overview & mobility
Level 2: 3×3 Squat
Level 3: 3×5 Squat
Level 4: 5×5 Squat
Level 5: 5×5 Squat

Tuesday
Level 1: Bench Press & push up overview
Level 2: 3×3 Bench Press
Level 3: 3×5 Bench Press
Level 4: 5×5 Bench Press
Level 5: 5×5 Bench Press

Wednesday
Level 1: Deadlift overview
Level 2: 3×1 Deadlift
Level 3: 3×3 Deadlift
Level 4: 3×5 Deadlift
Level 5: 5×5 Deadlift

Thursday
Level 1: Bench Press overview
Level 2: 3×3 Bent over row
Level 3: 3×5 Bent over row
Level 4: 5×5 Bent over row
Level 5: 5×5 Bent over row

Friday
Level 1: Squat overview & mobility
Level 2: 3×3 Squat
Level 3: 3×5 Squat
Level 4: 5×5 Squat
Level 5: 5×5 Squat

Week 2

(level 2,3,4 & 5 only)
Monday

Level 2: 3×3 Pull up
Level 3: 3×5 Pull up
Level 4: 5×5 Pull up
Level 5: 5×5 Pull up

Tuesday
Level 2: 3×3 Squat
Level 3: 3×5 Front Squat
Level 4: 5×5 Front Squat
Level 5: 5×5 Front Squat

Wednesday

Level 2: 3×3 Deadlift
Level 3: 3×3 Deadlift
Level 4: 3×5 Deadlift
Level 5: 5×5 Deadlift

Thursday

Level 2: 3×3 Squat
Level 3: 3×5 Squat
Level 4: 5×5 Squat
Level 5: 5×5 Squat

Friday

Level 2: 3×3 Shoulder press
Level 3: 3×5 Clean & Jerk
Level 4: 5×5 Clean & Jerk
Level 5: 5×5 Clean & Jerk

Week 3

(level 4 & 5 only)

Monday
Level 4: 3×1 Overhead squat & 3×5 Squat
Level 5: 3×3 Overhead squat & 3×5 Squat

Tuesday
Level 4: 3×5 Shoulder press & 3×5 Bench Press
Level 5: 3×5 Shoulder press & 3×5 Bench Press

Wednesday
Level 4: 3×5 Deadlift
Level 5: 5×5 Deadlift

Thursday
Level 4: 5×5 Pull up
Level 5: 3×1 Snatch & 5×5 pull up

Friday
Level 4: 5×5 Squat
Level 5: 5×5 Squat

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