PR ALL TIME – 8-Week Soviet-Inspired Olympic Weightlifting Program

PR ALL TIME – 8-Week Soviet-Inspired Weightlifting Program

A practical 5-day-per-week program designed to improve strength and performance in the Snatch, Clean, Jerk, Back Squat, and Front Squat.

Simply enter your current 1RM numbers once. The spreadsheet automatically applies the programmed percentages and calculates every training weight for you.

The program includes:

• 6 progressive training weeks

• 1 deload week

• 1 peak and testing week

• Warm-up routines

• Post-work strength exercises

• Automatic percentage-based weight calculation

• Protected formulas to prevent accidental changes

• Clear daily tables with sets, reps, percentages, and weights

Equipment required: Barbell, plates, rack, and blocks.

Suitable for intermediate to advanced weightlifters with stable technique and experience training five days per week.

Digital Excel file only. This program does not replace the supervision of a qualified weightlifting coach.