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
Snatch
Flat Bench
Squat

3x5
3x5
3x5
3x5

70%
70%
70%
70%

75%
75%
75%
75%

80%
80%
80%
80%

85%
85%
85%
85%

Wednesday

Cleans
Snatch
Incline Bench
Squat

3x5
3x5
3x5
3x5

70%
70%
70%
70%

75%
75%
75%
75%

80%
80%
80%
80%

85%
85%
85%
85%

Friday

Cleans
Snatch
Flat Bench
Squat

3x5
3x5
3x5
3x5

70%
70%
70%
70%

75%
75%
75%
75%

80%
80%
80%
80%

85%
85%
85%
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
Lateral DB Raises
Frontal DB Raises
Triceps Extension
Curls
Lat Pulls
Dips
Military Press
Behind Neck Press

2 x 25
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 15
3 x 10
3 x 10

Pull-ups
Chin-ups
Seated/DB Rows
Leg Extensions
Leg Curls
Hip Machine
Heel Raises
Lunge walks
Back Extensions

3 sets
3 sets
3 x 10
3 x 10
3 x 10
3 x 10
3 x 15
3 x 10
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 cycles

Lift
Cycle 1
Cycle 2
Cycle 3
Cycle 4
Squat
Cleans
Snatch
Bench

Incline