East German Training Model

Core Lifting: (M/W/F). Each week you will use a different percentage of your maximum lift.

Sets/Reps Wk. 1 Wk. 2 Wk. 3 Wk. 4

Monday Cleans 3 x 5 70% 75% 80% 85%Snatch 3 x 5 70% 75% 80% 85%Flat Bench 3 x 5 70% 75% 80% 85%Squat 3 x 5 70% 75% 80% 85%

Wednesday Cleans 3 x 5 70% 75% 80% 85%Snatch 3 x 5 70% 75% 80% 85%Incline Bench 3 x 5 70% 75% 80% 85%Squat 3 x 5 70% 75% 80% 85%

Friday Cleans 3 x 5 70% 75% 80% 85%Snatch 3 x 5 70% 75% 80% 85%Flat Bench 3 x 5 70% 75% 80% 85%Squat 3 x 5 70% 75% 80% 85%

*An additional chest exercise or two can be added M/W/F if desired (i.e., dumbbell bench, incline dumbbell bench, dumbbell flys, etc).

*Since the triceps are worked Tuesday & Thursday, and because they are also involved in the bench press, it is important not to overwork them M/W/F with too many additional chest exercises.

Auxiliary Exercises (Tuesday/Thursday w/ Saturday optional)

Pushups 2 x 25 Pull-ups 3 sets Lateral DB Raises 3 x 10 Chin-ups 3 setsFrontal DB Raises 3 x 10 Seated/DB Rows 3 x 10Triceps Extension 3 x 10 Leg Extensions 3 x 10Curls 3 x 10 Leg Curls 3 x 10 Lat Pulls 3 x 10 Hip Machine 3 x 10Dips 3 x 15 Heel Raises 3 x 15Military Press 3 x 10 Lunge walks 3 x 10Behind Neck Press 3 x 10 Back Extensions 3 sets

The above auxiliary exercises represent options from which you can choose. Auxiliary lifts can be altered or substituted based on preference. If you begin to feel stale and plateau on your core lifts, you should consider altering what you do on Tuesdays & Thursdays.

Auxiliary days can be scaled back and total volume lowered if you begin to feel fatigued. Abdominals can be worked every day. Always warm up prior to lifting and always stretch afterwards.

Record your maxes for each of the 4 four-week cyclesLift Cycle 1 Cycle 2 Cycle 3 Cycle 4

SquatCleansSnatchBenchIncline