14-Week Weightlifting Program (4 days per week)

35.50 31.50

  • 14-week weightlifting program for intermediate level lifters
  • Includes information on how to follow the program
  • Includes accessory and optional exercises
  • Allows for a flexible schedule – you choose the days you want to train


This 14-week program is designed for intermediate level weightlifters. Weightlifters who can perform the snatch and clean and jerk consistently without big technical errors.

How this works: 

Once you purchase, you will be able to download the 14-week program which includes an excel file and a multiple page pdf.

The excel file allows you to easily calculate the weights you need to lift. The multiple page pdf includes the details of the program and how to follow it.

>>>>Important: Download the file on this website right after purchase, the file won’t be sent to your email. If you have problems with the purchase please contact me: ”” and I’ll sort it out. <<<<

What is the focus of this program: 

The primary focus of the first part of the program is on strength and power. The program allows a lot of practice with different exercises to improve your weightlifting technique. During this program, there is plenty of opportunity for maxing. The focus of the second part is on peaking for a 1RM on both the Olympic lifts.

Who is the program for? 

This program is not intended for pure beginners. To follow this program, your technique should be consistent in the Olympic lifts. If you are struggling with big technical errors and mobility I would not recommend this program. This program is mainly intended for intermediate level lifters, for advanced lifters (3+ years of experience) this can still be used, with increased frequency if desired.


You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. By purchasing this you understand that there is a risk of injury associated with participating and using this program. By purchasing this program you will assume full responsibility for any and all injuries, losses and damages that you incur while following this program. By purchasing this program you waive all claims against Clarence Kennedy for any and all injuries, claims or damages that you might incur. Follow at your own risk.