• OHS = Overhead Squat
• AK = Above Knee (hang position for cleans/snatches, bar just above the knee)
• BK = Below Knee (hang position, bar just below the knee)
• FL = From Floor
• FGSB = Fucking Garbage Snatch Balance
Day 1
A. Clean Work / Mobility (2–3 Rounds)
• 10s Front Rack Hold @ 80-90% 1RM FS
• 5 Goblet Squats @ 50% bodyweight
• 10s Hanging L-Sit (legs at best height possible)
• 3 Muscle Cleans with 5s hold in front rack @ light to moderate weights each set
B. Power Clean Complex
• Power Clean x1 + Front Squat x1 + Clean x1 (from AK) – 3 heavy sets, build in weight
C. Deadlift
Strap up and belt up if needed.
• 1×5 @ 65%
• 1×5 @ 70%
• 2×5 @ 75%
D. Back Squat
• 4×6 @ 60% 1RM (pause on all even-numbered reps)
E. Barbell or Double KB Strict Press
• 5 heavy sets of 5 (control eccentric for 2s each rep)
F. BB Bent Over Row
• 5 heavy sets of 5
Day 2
A. Muscle Snatch Complex
• 2 Muscle Snatch from AK + 1 OHS (hold as low as possible in bottom – get solid in the bottom position!) – Build to 3–4 challenging sets
B. Back Squat
• 2×4 @ 60%
• 2×3 @ 70%
• 2×2 @ 80%
• 1×5 @ 70%
C. Weighted Chin Ups + DB Pull Overs (4 Rounds)
• 3 Weighted Chin Ups
• 5 DB Pull Overs
D. Ab Accessory (4 Rounds)
• 10 Weighted Sit Ups
• 10s Hollow Body Hold
• 45s Plank (no weight)
E. Conditioning
• Assault Bike: 10 Rounds of 1:30 sprint + 3:00 rest
Day 3 – Rest
Day 4
A. Power Clean Complex
• 1 Power Clean (freeze in catch position) + 1 Front Squat with 3s pause in bottom – 3 heavy sets
B. Bench Press
• 5×10 @ 60–62.5% 1RM
(Between sets: 4 Weighted Pull Ups)
C. Superset (5 Rounds)
• 10 DB Pull Overs
• 20 DB Reverse Flyes
• 15 Wide Grip BB Curls
D. Inverted Rows + Chest Supported DB Row (4 Rounds)
• 10 Inverted Bodyweight Rows (controlled eccentric)
• 10 Chest Supported 2-Arm DB Rows (controlled eccentric)
E. Barbell Strict Press
• 3 heavy sets of 8 (controlled eccentric)
(Between sets: 20 Banded Pull Aparts)
Day 5
A. Deadlift + DB Shrugs (5 Rounds)
• Deadlift 3 reps @ 60%, 65%, 70%, 70%, 70%
(Between sets: 10 DB Shrugs @ challenging weight)
B. Back Squat
• 2×5 @ 60%
• 2×4 @ 70%
• 2×3 @ 80%
• 1×6 @ 70%
C. Bench Press
• 5 reps @ 60%, 70%, 75%, 75%
D. Cable Flies
• 5 challenging sets of 20 (control eccentric 3s each rep)
E. EZ Bar Skull Crushers
• 4 challenging sets of 15
F. Conditioning (2 Rounds)
• 9-7-5: 1-Arm KB Snatch (each arm) @ 25/45# + Burpees Over Box (24”)
• Rest 6:00 between rounds
Day 6
A. Assault Bike
• 5 × 30s sprint + 4:00 rest
B. 5 Rounds
• 5 Strict Pull Ups
• 10 Push Ups
• 15 Air Squats
• 15 Calorie Row
• Rest 1:30 between rounds
Day 7 – Rest
Day 8
A. Clean Work (2–3 Rounds)
• 5s Front Rack Hold @ 110% of best recorded clean
• 25’ Duck Walk (light KB in goblet position)
• 20s Supinated Hang
• 5 Thoracic Rotations each side
B. Power Clean
• Build to 1 heavy set of 5
C. Deadlift
• 5 reps @ 60%, 65%, 70%
• 3 reps @ 75%, 80%, 85%
• 5 reps @ 75%, 75%
D. Back Squat
• 4×5 @ 65–70% 1RM (pause on reps 2 and 4)
E. Cable/DB Reverse Flye + Hands Close Push Ups
• 20 DB/Cable Reverse Flyes
• 10 Hands Close Push Ups (add weight if possible)
F. Dips / Bench Dips
• 5 challenging sets of 10 (control eccentric 3s each rep)
Day 9
A. Snatch Work
• Fucking Garbage Snatch Balance (FGSB): 3 very light sets of 5 (sit in bottom for 2s each rep)
• Snatch Grip Bent Over Row (bar to collar bone): 3 challenging sets of 12 (not heavy!)
B. Bench Press
• 5×8 @ 62–68%
(Between sets: 5–7 Strict Pull Ups – add weight or use assistance as needed)
C. Shoulder Work (4 Rounds)
• 11 DB Lateral Raises
• 11 DB/Cable Reverse Flyes
• 11 DB High Pulls
D. Back Squat
• 1×5 @ 60%
• 1×5 @ 70%
• 1×3 @ 80%
• 2×2 @ 85%
E. Conditioning (5 Rounds)
• 150m Row
• 10 Deadlifts @ challenging weights
• Rest 2:00 between rounds
Day 10 – Rest
Day 11
A. Clean Complex
• Clean from AK – 3 challenging sets of 3
B. Incline Dumbbell Bench Press
• 4 heavy sets of 5 (control eccentric 3s each rep)
• Then 1×8–10 @ 65–67.5% of heavy set weight
C. Barbell Bent Over Row
• 3 heavy sets of 5
• 2 heavy sets of 10 @ 65–72.5% of heaviest set of 5
D. Inclined Bench Biceps Curls
• 5 heavy sets of 5 (control eccentric 4s each rep)
E. Chin Ups
• 4 challenging sets of 6–8 (add weight or assistance as needed)
Day 12
A. Deadlift
• 1×5 @ 55%
• 1×5 @ 65%
• 1×3 @ 75%
• 3–4×2 @ 80%
B. Front Squat
• 3×3 @ 45% of Back Squat 1RM
C. Seated DB Triceps Extensions
• 5 challenging sets of 25 (control eccentric 2s each rep)
D. Conditioning
• 42-30-18: Calorie Row + Wall Balls @ 20#
Day 13
A. Assault Bike
• 7 × 30s sprint + 1:30 rest
B. 5 Rounds
• 5 Sandbag Over Shoulder @ heavy as fuck
• 200’ 2-Arm Farmer Carry @ 35% bodyweight each hand
• Rest 1:00 between rounds
Day 14 – Rest
Day 15
A. Clean Work (2–3 Rounds)
• 20s Bottom of Front Squat Hold @ 15% 1RM Front Squat (in rack)
• 25’ Duck Walk
• 10 Muscle Cleans @ light weight (control every part of movement)
B. Power Clean Complex
• 1 Power Clean from AK + 1 from BK + 1 from Floor – Build to 3–4 heavy sets
C. Deadlift
• 3 reps @ 60%, 70%, 75%
• 2 reps @ 80%, 85%
• 1 rep @ 90%, 92.5%
D. EZ Bar Skull Crushers + DB Shrugs
• EZ Bar Skull Crushers ×12 @ challenging weight
• DB Shrugs ×20
E. Back Squat + 1-Arm DB Row (3 Rounds)
• Back Squat 5 reps @ 50%, 55%, 60%
(Between sets: 5 1-Arm DB Rows with controlled eccentric)
Day 16
A. Back Squat
• 1×3 @ 62.5%
• 1×3 @ 67.5%
• 1×2 @ 75%
• 1×2 @ 82.5%
• 1×1 @ 87.5%
• 1×1 @ 90%
B. Close Grip Bench Press
• 3 heavy sets of 5
• Then 1×10 @ 65–72.5% of heaviest set
C. DB Chest Flye + Inverted Bodyweight Row (4 Rounds)
• 12 DB Flyes (controlled eccentric)
• 8-12 Inverted Bodyweight Rows
D. Ab Work
• Accumulate 3:00 Plank with weight
(Option: If feeling spicy, 3:00 plank with light weight on TRX/rings/straps)
E. 12:00 EMOM
• Odd minutes: 8 Back Squats @ 110% bodyweight
• Even minutes: Bench Press @ 95–105% bodyweight
Day 17 – Rest
Day 18
A. Clean Complex
• Power Clean from Floor + 1 Clean from AK + 1 Clean from BK – 3 challenging sets (60–82.5% of last week’s AK clean weight)
B. Sumo Deadlift
• 4×10 @ 55–62.5% 1RM DL (control eccentric 3s each rep)
C. Glute Bridge with Barbell
• 4 heavy sets of 5 (hold at top for 1s each rep)
D. Arms Accessory Work (4 Rounds)
• 20 DB Hammer Curls
• 20 DB Shrugs
• 15 DB Overhead Triceps Extensions
E. DB Goblet Squat + BB Strict Press (3 Rounds)
• 10 DB Goblet Squats @ 15–20% Back Squat 1RM
• 10 Strict Press @ challenging weight
Day 19
A. Snatch Work
• 3 Muscle Snatch + 3 OHS – 5 very light sets (move through full solid range)
B1. Incline Bench Press
• 5 reps @ 62.5%, 67.5%, 72.5%
• 4 reps @ 65%, 70%, 75%
• 3 reps @ 70%, 75%, 77.5%
• Then 2×8 @ 60–65%
B2. DB Rear Foot Elevated Split Squat
• 4×5 each leg @ 10–12% Back Squat 1RM
B3. Cable/Band Hip Rotations
• 20 each side (4 sets)
C. 20:00 EMOM
• Odd minute: 2 Power Snatch + 5 Strict Pull Ups
• Even minute: 2 Power Clean @ 60% 1RM + 5 Strict Chin Ups
Day 20
A. Assault Bike
• 8 × 30s sprint + 3:00 rest
B. 3 Rounds
• 8 Back Rack Walking Lunges @ 35% Back Squat 1RM
• 12 Calorie Ski Erg
• 8 No Push-Up Burpees
• Rest 2-3:00 between rounds
Day 21 – programmed rest day
Day 22
A. Deadlift
• 1×5 @ 55%
• 1×4 @ 65%
• 1×3 @ 77%
• 1×1 @ 82.5%
• 1× Max Reps @ 85%
B. DB Bench Press
• 4 heavy sets of 8 (control eccentric 3s each rep)
(Between sets: 20 Banded Pull Aparts)
Cooldown Note – 85% AMRAP Feedback
• 3–4 reps → drop max 5%
• 5–6 reps → leave max alone
• 7–8 reps → raise max 3–5%
• 9–10 reps → raise max 5–7%
• 11+ reps → raise max 10%
Day 23 – Rest Day
Day 24 – Rest Day
Day 25
A. Back Squat
• 5 @ 55%
• 5 @ 65%
• 2 @ 75%
• 2 @ 80%
• 1× AMRAP @ 85%
B. 1-Arm DB Row
• 4 heavy sets of 5 each arm
C. Superset (3 Rounds)
• 20 Barbell Curls
• 20 DB Shrugs
Cooldown Note – 85% AMRAP Feedback (same as Day 22)
Day 26 – Rest
Day 27
A. 45:00 AMRAP (broken into three 15:00 AMRAPs)
• First 15:00 AMRAP
Bike 2 miles
Then 15-12-9: Strict Pull Ups + No Push-Up Burpees
• Second 15:00 AMRAP
2k Row
Then 20-15-10: Russian KB Swings + Step Ups
• Third 15:00 AMRAP
1.5 mile Run
(With any remaining time: 200m repeats at sustainable pace)
This program was formatted, written, and inspired from @salvatorestrength – Coach Danny Salvatore
Gonzo Strength 