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Getting Jacked in a Rush 12 Week Workout
It has been brought to my attention that most of my workouts take 1.5 to 2 hours, and that the volume is extremely high. That is probably true as I am used to programming for elite athletes. Today I have a program for all of you Barbell Lovers that also have a life.
Sometimes I forget that most of you have jobs and families. I am surrounded by people that live in a gym twice per day every day, so reality slips my minds once in a while. That’s funny because I work about seventy hours every week, and I have a family that I adore. Working out is still important, but I only get about one hour three times per week. Well today, I am coming back to earth with this awesome program.
This program still has all of my favorite elements like paused pulls and squats. I am also pausing the jerks in different stages to stabilize those positions. The EMOMs or Every Minute on the Minutes are used for a lot of the Olympic movements and Deadlifts mainly because there isn’t a big eccentric portion of either. The EMOM allows you to focus on each and every rep, while still getting the volume.
There are elements of Olympic Weightlifting and Powerlifting. This shows how easy it is to combine the sports. However if you want to focus on one or the other, feel free! You can always trim out what you don’t want to do.
I have also added sections for you to work on maintaining or achieving muscular balance. At the end, I will list a chart of exercises to choose from. This is just a way to stay jacked all over!
Here is what it looks like:
Week 1
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 10RM, then -10% for 2×10
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 10RM, then -10% for 2×10
Push Press 8RM, then -10% for 2×8
Dip 3 sets x 10 reps
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 5 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x 2, to Snatch with 3 sec Pause in Catch, & OH Squat 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 10RM, then -10% for 2×10
Day 5
Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work
Week 2
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 10RM, then -10% for 2×10
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 10RM, then -10% for 2×10
Push Press 8RM, then -10% for 2×8
Dip 3 sets x 10 reps
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 3 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x 1, to Snatch with 3 sec Pause in Catch, & OH Squat 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 10RM, then -10% for 2×10
Day 5
Clean, Front Squat x 2, and Jerk 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work
Week 3
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 8RM, then -10% for 2×8
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 8RM, then -10% for 2×8
Push Press 6RM, then -10% for 2×6
Dip 3 sets x 10 reps
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 1 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x 1, to Snatch with 3 sec Pause in Catch 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 8RM, then -10% for 2×8
Day 5
Clean, Front Squat, and Jerk 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work Core Muscular Balance Work
Week 4
Day 1
Snatch 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 8RM, then -10% for 8
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 8RM, then -10% for 8
Push Press 6RM, then -10% for 6
Dip 3 sets x 10 reps
Upper Muscular Balance Work
Day 3
Clean & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat 5RM, then -10% for 2×5
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x 1, to Snatch 1RM, then -20% for 2×2
Closegrip Bench 5RM, then -10% for 5
Bentover Rows 8RM, then -10% for 8
Day 5
Clean and Jerk 1RM, then -20% for 2×2
Deadlift 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work Core Muscular Balance Work
Week 5
Day 1
Snatch Paused 3 sec at Knee 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 5 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x 2, to Snatch with 3 sec Pause in Catch, & OH Squat x2 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Clean Pull, Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work
Week 6
Day 1
Snatch Paused 3 sec at Knee 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 3 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x1, to Snatch with 3 sec Pause in Catch, & OH Squat x2 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work
Week 7
Day 1
Snatch Paused 3 sec at Knee 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 1 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch Pull x1, to Snatch with 3 sec Pause in Catch, & OH Squat x1 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5
Day 5
Clean, Front Squat, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work
Week 8
Day 1
Snatch Paused 1 sec at Knee 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work
Day 2
Bench 5RM, then -10% for 5
Push Press 5RM, then -10% for 5
DB Tricep Externsion 4 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean Paused 1 sec at Knee & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat 3RM, then -10% for 3
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week
Day 4
Snatch, & OH Squat x1 1RM, then -20% x 2×2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 5
Day 5
Clean, Front Squat, and Jerk 1RM, then -20% x 2 sets
Deadlift 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work Core Muscular Balance Work
Week 9
Day 1
Snatch Paused 3 sec in Catch Position 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps
Lower Muscular Balance Work
Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Catch of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Front Squat Paused 5 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused
Day 4
Snatch Pull x 2, to Snatch 1RM, then -20% x 2 sets
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps
Day 5
Clean Pull, Clean and 2 Jerks 1RM, then -20% x 2 sets
Deadlift 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Kang Squats 3 sets x 8 Reps
Core Musclar Balance
Week 10
Day 1
Snatch Paused 3 sec in Catch Position 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps
Lower Muscular Balance Work
Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work
Day 3
Clean & Jerk Paused 3 sec in the Catch of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Front Squat Paused 3 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused
Day 4
Snatch Pull to Snatch 1RM, then -20% x 2 sets
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps
Day 5
Clean and 2 Jerks 1RM, then -20% x 2 sets
Deadlift 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Kang Squats 3 sets x 8 Reps
Core Muscular Balance
Week 11
Day 1
Snatch 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps
Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets
Day 3
Clean & Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Front Squat Paused 1 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused
Day 4
Snatch 1RM, then -20% for 2 x 2
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps
Day 5
Clean and Jerk 1RM, then -20% for 2 x 2
Deadlift 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Kang Squats 3 sets x 8 Reps
Week 12
Day 1
Snatch 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but not past 80%
Back Squat 1RM
Day 2
Bench 1RM
Push Press 3RM
Old School Skull Crushers 3 sets x 8 reps with 30 sec rest between sets
Day 3
Clean & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but not past 80%
Front Squat 1RM
Day 4
Snatch Max
KB Bat Wing Rows 3 sets x 8 Reps
Day 5
Clean and Jerk Max
Deadlift Max
Muscular Balance Work:
Upper Body Bro
Muscle Ups 3-8 reps x 3-4 sets
Rope Climb 2-5 reps x 3-4 sets
HSPUs 5-15 reps x 3-4 sets
Hand Stand Walks max distance in 45 sec x 3 sets
Fat Bar Curls 8-15 reps x 3-4 sets
Pullups 8-15 reps x 3-4 sets
KB Upright Rows 8-15 reps x 3-4 sets
Overall Core & Stabilization
OH Carries Axle For Timed Events when you can carry 45 seconds x 3 sets move up in weight
One arm OH Carries For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Unilateral Farmer’s Carry For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Bilateral Farmers Carry For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Lower Body Bro
Suitcase Deadlifts 5-10 reps per side x 3 sets
KB Unilateral OH Squats 5-10 reps x 3-4 sets
DB Waiter Squats 5-10 reps x 3-4 sets
Lunges DB/BB/KB 5-10 reps x 3-4 sets
Overhead Squats 3-5 reps x 3-4 sets
Pick 1-2 in ea section on prescribed day
I am excited for all of you to try this plan, and get some major results. Let me know if you have any questions, and I will try to answer. Good-luck!
Coach Mash