Weightlifting Workouts

Lift Workout 21

Warm up:

5 benching warm up sets adding weight every time and dropping in reps

Bench max

2 x 10 bench press light


  1. 10 curls
  2. 10 standing flies
  3. 10 incline bench press

x 3



Lift Workout 19


  1. 8 assisted pull-ups
  2. 12 push ups–at bottom, lay down and lift up hands for a second, then push up


  1. 10 incline dumb bell bench press
  2. 10 bent over rows reverse grip
  3. 10 upright rows
  4. 5 each single leg box jumps
  5. 10 reverse flies

As many rounds as possible for 20 minutes

Then we ended with a really tiring but awesome upper body partner rotation:

  1. As many bench reps as possible until you burn out (55 lbs this time)
  2. 10 curls

One partner benched while the other spotted and then switched.  Then immediately we went to the curl bar and did 10 reps as fast as possible and when partner 1 was done then partner 2 took the bar and did 10 reps as well and then go immediately back to the bench.  Repeat this 3-4 times!


Lift Workout 18

Warm up:

4 x 10 snatch lift with the bar


  1. 8 front squat at 80% of squat
  2. 5 hang clean at 70% of squat
  3. 8 box step ups
  4. 21’s with curl bar
  5. 10 skull crushers

Then, we ended with a terrible calf raise exercise!  We stood looking at the wall with our hands on the wall for balance and for 30 seconds straight we had to stand up on our toes as high as possible for as many reps as fast as possible in 30 seconds and boy was it hard!  We did 3 rounds of this and I thought my calf was going to rip… It was a great exercise!

Lift Workout Day 13

Warm up:

  1. 2 x 10   115 lb squat (40%)
  2. 2 x 4     185 lb squat (85)


Today, we did 8 sets of 10 squats at 40% with a partner and we did it for 16 minutes total, so while one partner was squatting for 10 reps, the other was spotting them.  The spotter then went at the start of the next minute and both partners keep switching every minute. So, at the start of each minute one person would be going while the other was spotting and then the leftover time of the 1 minute was your rest period before your partner went at the start of the next minute.

Then, we added 10 lbs to the bar and went at our own pace doing 3 x 6 more squats.

Lift Workout Day 12

Warm up:

10:00 running clock, bench as many reps as you can switching off with a partner when you can no longer bench anymore.  Today, my partner and I used the bar and I got 133, so more than last time!


1) 20 raised leg opposite arm-opposite leg sit ups
2) 15 box jumps (jump as soon as you hit the ground, no rest)
3) 10 heavy goblin squats
4) 20 kettlebell swings
5) 1 minute spin bike sprint

Rotate through the exercises for 20 minutes getting in as much as possible.

Lift Workout 11

Warm up:

45 second plank
45 second right side plank
45 second left side plank
45 second reverse plank

1 minute flutter kicks
10 second rest
1 minute flutter kicks
10 second rest
1 minute flutter kicks

45 second plank
45 second right side plank
45 second left side plank
45 second reverse plank


  1. 10 squats
  2. 6 dead lifts
  3. 21’s curl bar
  4. 10 reverse bench flies

Get as many sets in during a 20 minute time period as possible

Lift Workout 10

Set 1:

-Box jumps: up, down, over, turn around and repeat
-Jump rope:
1.  Two feet
2.  Right foot
3.  Left foot
4. Jumping jacks
5. Running
-Heavy shrug x12 (on last set shrug until you drop)

x5 (in coordination with jump rope sets), 45 seconds each (minus shrug) and rotate stations

Set 2:

-1 arm row x12 each
-Box jumps:
1.  Jump side to side over box
2. 2 Foot ickey shuffle
3. Running: 2 feet up, 2 feet down

x3 (in coordination with box jump sets), 45 seconds each and rotate