LARRIOR OLYMPIC WEIGHTLIFTING

LEG STRENGTH AND HYPERTROPHY PROGRAM (4 weeks)

Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for
medical counselling. The information should be used in conjunction with the guidance and care of your
physician. Consult your physician before beginning this program as you would with any exercise and
nutrition program. If you choose not to obtain the consent of your physician and/or work with your
physician throughout the duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions.

By continuing with the program, you recognize that, despite all precautions on the part of Lawrence
Wan, there are risks of injury or illness which can occur because of your use of the aforementioned
information and you expressly assume such risks and waive, relinquish and release any claim which you
may have against Lawrence Wan, or its affiliates as a result of any future physical injury or illness
incurred in connection with, or as a result of, the use or misuse of the program.

Phase 1 (4 weeks)
For the first 4 weeks, I would want to focus on lighter weights and higher reps. I want
everything to be fairly easy and with enough focus and mental toughness, each session
should not be too difficult to complete. We will be training legs 3 times per week and
each session should last 70-90mins. No sacrifice on technique, every rep in a set
should be identical. If technique breakdown, lower the weight. Rest time, as little as
possible (whenever you feel ready, use your instincts).

WEEK 1
Day 1 (Monday)
1. Front squat 8reps 5sets 65% (squat down slow and control, come up with speed)
2. Narrow stance squat 15reps 6sets (40% of back squat, squat down slow and
come up slow and squeeze/contract those VMOs hard for every rep at the
standup position, if you want perfect set, squeeze for 2seconds for every rep)
3. 90 degree wall sit >1min 6sets 25kg plate on thighs 1min rest
4. Rest 10-15mins then Box Jump 5jumps 5sets (Use a reasonable height)

Day 2 (Tuesday)
1. Push Press 3reps 5sets 80%
2. Strict Press 8reps 8sets (Choose a weight that you can complete every rep in a
set)
 3. Dips + Behind Neck Pullup 6+6reps 6sets
4. Push Up – 80reps total

5. Weighted Sit Up 12-15reps 6sets 5-10kg

6. Barbell Side Bends 12-15reps 6sets 20-30kg

Day 3 (Wednesday)
1. Snatch Grip Deadlift 6reps 6sets 65% (Upright torso, initiate the movement with
quads)
2. Clean Grip Deadlift 6reps 6sets 65% (Upright torso, initiate the movement with
quads)
3. Good Morning 6reps 6sets 40kg

4. Leg extension isometric hold >1min 4sets sit on a bench and put 5-10kg on
ankles
5. Pull Up – 80reps total
Day 4 (Thursday)
Rest
Day 5 (Friday)
1. Back Squat 8reps 5sets 65% (squat down slow and control, come up with speed)
2. Wide stance squat 15reps 6sets (40% of back squat, same tempo as narrow
stance)

3. Rest 10-15mins then Barbell Vertical Jump 10reps 5sets 20kg as high as possible
4. 90 degree wall sit >1min 6sets 25kg plate on thighs
5. Back hyperextension 12-15reps 6sets
Day 6 (Saturday)
1. Chinese Row (Barbell, Snatch Grip) – work up to heavy triples, the bar must
touch the bench, then use the weight and do 6 more sets of triples. For the last
set, do a triple drop set until faiure
2. Chinese Row again – Use 50% of the weight used and do total 100reps (focus on
contracting the whole back and stretching it, use as few sets as possible)
3. Plates Reverse Fly – 15reps 6sets 5-10kg
Day 7 (Sunday)
Rest

WEEK 2
Day 1 (Monday)
5. Front squat 6reps 6sets 70% (squat down slow and control, come up with speed)
6. Narrow stance squat 15reps 6sets (45% of back squat, squat down slow and
come up slow and squeeze/contract those VMOs hard for every rep at the
standup position, if you want perfect set, squeeze for 2seconds for every rep)
7. 90 degree wall sit >1min 6sets 25kg plate on thighs 1min rest
8. Rest 10-15mins then Box Jump 5jumps 5sets (Use a reasonable height)

Day 2 (Tuesday)
7. Push Press 3reps 5sets 80%
8. Strict Press 8reps 8sets (Choose a weight that you can complete every rep in a
set)
9. Dips + Behind Neck Pullup 6+6reps 6sets
10.Push Up – 90reps total
11.Weighted Sit Up 12-15reps 6sets 5-10kg
12.Barbell Side Bends 12-15reps 6sets 20-30kg

Day 3 (Wednesday)
6. Snatch Grip Deadlift 6reps 6sets 70% (Upright torso, initiate the movement with
quads)
7. Clean Grip Deadlift 6reps 6sets 70% (Upright torso, initiate the movement with
quads)
8. Good Morning 6reps 6sets 40kg
9. Leg extension isometric hold >1min 6sets sit on a bench and put 5-10kg on
ankles
10.Pull Up – 90reps total
Day 4 (Thursday)
Rest
Day 5 (Friday)

6. Back Squat 6reps 6sets 70% (squat down slow and control, come up with speed)
7. Wide stance squat 15reps 6sets (45% of back squat, same tempo as narrow
stance)
8. Rest 10-15mins then Barbell Vertical Jump 10reps 5sets 20kg as high as possible
9. 90 degree wall sit >1min 6sets 25kg plate on thighs
10.Back hyperextension 12-15reps 6sets
Day 6 (Saturday)
4. Chinese Row (Barbell, Snatch Grip) – work up to heavy triples, the bar must
touch the bench, then use the weight and do 6 more sets of triples. For the last
set, do a triple drop set until faiure
5. Chinese Row again – Use 50% of the weight used and do total 100reps (focus on
contracting the whole back and stretching it, use as few sets as possible)
6. Plates Reverse Fly – 15reps 6sets 5-10kg
Day 7 (Sunday)
Rest
WEEK 3
Day 1 (Monday)
1. Front squat 5reps 8sets 75% (squat down slow and control, come up with
speed)
2. Narrow stance squat 15reps 6sets (50% of back squat, squat down slow and
come up slow and squeeze/contract those VMOs hard for every rep at the
standup position, if you want perfect set, squeeze for 2seconds for every
rep)
3. 90 degree wall sit >1min 6sets 25kg plate on thighs 1min rest
4. Rest 10-15mins then Box Jump 5jumps 5sets (Use a reasonable height)
Day 2 (Tuesday)
1. Push Press 3reps 5sets 80%
2. Strict Press 8reps 8sets (Choose a weight that you can complete every rep in
a set)
 3. Dips + Behind Neck Pullup 6+6reps 6sets
4. Push Up – 90reps total

5. Weighted Sit Up 12-15reps 6sets 5-10kg

6. Barbell Side Bends 12-15reps 6sets 20-30kg

Day 3 (Wednesday)
1. Snatch Grip Deadlift 6reps 6sets 75% (Upright torso, initiate the movement
with quads)
2. Clean Grip Deadlift 6reps 6sets 75% (Upright torso, initiate the movement
with quads)
3. Good Morning 6reps 6sets 40kg

4. Leg extension isometric hold >1min 6sets sit on a bench and put 5-10kg on
ankles
5. Pull Up – 90reps total
Day 4 (Thursday)
Rest
Day 5 (Friday)
1. Back Squat 5reps 8sets 75% (squat down slow and control, come up with
speed)
2. Wide stance squat 15reps 6sets (50% of back squat, same tempo as narrow
stance)
3. Rest 10-15mins then Barbell Vertical Jump 10reps 5sets 20kg as high as
possible
4. 90 degree wall sit >1min 6sets 25kg plate on thighs
5. Back hyperextension (10reps – hold for 10seconds – 10reps) 6sets
Day 6 (Saturday)
1. Chinese Row (Barbell, Snatch Grip) – work up to heavy triples, the bar must
touch the bench, then use the weight and do 6 more sets of triples. For the
last set, do a triple drop set until faiure
2. Chinese Row again – Use 50% of the weight used and do total 100reps (focus
on contracting the whole back and stretching it, use as few sets as possible)
 3. Plates Reverse Fly – 15reps 6sets 5-10kg
Day 7 (Sunday)

Rest
WEEK 4
Day 1 (Monday)
1. Snatch Grip Deadlift 6reps 5sets 70%
2. Clean Grip Deadlift 6reps 5sets 70%
Day 2 (Tuesday)
1. Push Up + Pull Up 30reps + AMAP 6sets
2. Weighted Sit Up – 20reps 6sets 5-10kg
Day 3 (Wednesday)

1. Back Squat work up to a heavy triple 85-90%

Then use 50% of that weight – 20reps 3sets rest as long as you want between
sets
2. Barbell Vertical Jump 10reps 5sets 20kg
Day 4 (Thursday)
1. Rest
Day 5 (Friday)
1. Front Squat 6reps 5sets 60%
2. Air squat 120reps 1set (key to finish off the first 4 weeks training block, don’t
rush the set but don’t stand still, feel the set, think back all the work you put
in in the past 4 weeks in this one set, tell your body it is time to grow those
legs)
Day 6 and 7 (Saturday and Sunday)
Rest
Here is a surprise for you all.

Instead of giving you just phase 1 of the program, I will also include phase 2 for
everyone who purchased my leg strength and hypertrophy program before Chinese
New Year! I would need you to put 100% focus to this program and I can 100%
guarantee you incredible result or 200% money back!

PHASE 2

WEEK 1

Day 1

a) Back Squat - work up to 90% and perform 2-3reps 3sets

b) Back Squat - use 90% of the weight you used in a) and perform 5reps 3sets
*between each set of back squat, perform 3 standing vertical jumps with max effort, land like a
depth jump as quiet as possible*

c) Bulgarian Split Squat 8reps 6sets each leg slow tempo, come up using rear leg not the front

d) Standing Good Morning 8reps 6sets 40-50kg on Back. Slow tempo. Think glutes here.

e) Weighted Sit Up 100total reps

Day 2

a) Push Jerk 3reps 4sets 40-50kg (we need some new exercises to stimulate the body, this is a
strength plus rhythm exercise and it is perfect for power generation. We keep the weight light)

b) Push Press 3reps 6sets (as heavy as possible with strict form and no grinding, make it
smooth)

c) Strict Press s/s behind the neck weighted Pull Up 8reps each exercise 8sets (use snatch grip
for the pull up)

d) Back Hyperextension 10reps+10secs iso hold+10reps 20kg barbell on the back 6sets

Day 3

a) Shock Jump 24” Box 3reps 6sets (make no sound and stand back up after each rep)

b) Tuck Jump 8reps 4sets

c) Snatch Grip Deadlift 3reps 6sets 85-90%

d) Snatch High Pull from above knee 5reps 6sets 40-50kg

e) Barbell Sidebend 16reps 6sets

Day 4

REST

Day 5

a) Ankle Hops 20reps 2sets

b) Depth Jump onto another Box 4reps 6sets (drop from a 24” box and jump onto another box,
max effort for every rep)

c) Pin Front Squat 3reps 6sets 80-85% (below parallel)

d) Pin Back Squat 3reps 6sets 80-85% (below parallel)

e) Jerk Dip 5reps 6sets 100% of front squat

f) Hanging Leg Raises 100 Total Reps

Day 6

a) Weighted Dips 3reps 4sets (As heavy as possible, go as deep as possible)

b) Weighted Dips 8reps 4sets (As heavy as possible that you can perform 8reps, go as deep as
possible)

c) Bodyweight Dips AMAP 4sets

d) Chinese Rows 3reps 4sets (As heavy as possible, make sure the bar touches the bench
when you pull)

e) Chinese Rows 8reps 4sets (around 80% of weight you used in previous set, adjust if it is too
light or too heavy)

f) Chinese Rows 100 total reps (choose a weight to perform 100reps in as few sets as possible)

g) Weighted Sit Up 100 total reps

Day 7

REST

WEEK 2

Day 1

a) Back Squat - work up to 90% and perform 3reps 4sets

b) Back Squat - use 80% of the weight you used in a) and perform 8reps 3sets
*between each set of back squat, perform 3 standing vertical jumps with max effort, land like a
depth jump as quiet as possible*

c) Bulgarian Split Squat 8reps 6sets each leg slow tempo, come up using rear leg not the front

d) Standing Good Morning 8reps 6sets 40-50kg on Back. Slow tempo. Think glutes here.

e) Weighted Sit Up 100total reps

Day 2

a) Push Jerk 3reps 4sets 60kg (we need some new exercises to stimulate the body, this is a
strength plus rhythm exercise and it is perfect for power generation. We keep the weight light)

b) Push Press 3reps 6sets (as heavy as possible with strict form and no grinding, make it
smooth)

c) Strict Press s/s behind the neck weighted Pull Up 8reps each exercise 8sets (use snatch grip
for the pull up)

d) Back Hyperextension 12reps+12secs iso hold+12reps 20kg barbell on the back 6sets

Day 3

a) Shock Jump 24” Box 3reps 6sets (make no sound and stand back up after each rep)

b) Tuck Jump 8reps 4sets

c) Snatch Grip Deadlift 4reps 6sets 85-90%

d) Snatch High Pull from above knee 5reps 6sets 50kg

e) Barbell Sidebend 30kg 16reps 6sets

Day 4

REST

Day 5

a) Ankle Hops 20reps 2sets

b) Depth Jump onto another Box 4reps 6sets (drop from a 24” box and jump onto another box,
max effort for every rep)

c) Pin Front Squat 3reps 6sets 85% (below parallel)

d) Pin Back Squat 3reps 6sets 85% (below parallel)

e) Jerk Dip 5reps 6sets 120% of front squat

f) Hanging Leg Raises 100 Total Reps

Day 6

a) Weighted Dips 3reps 4sets (As heavy as possible, go as deep as possible)

b) Weighted Dips 8reps 4sets (As heavy as possible that you can perform 8reps, go as deep as
possible)

c) Bodyweight Dips AMAP 4sets

d) Chinese Rows 3reps 4sets (As heavy as possible, make sure the bar touches the bench
when you pull)

e) Chinese Rows 8reps 4sets (around 80% of weight you used in previous set, adjust if it is too
light or too heavy)

f) Chinese Rows 100 total reps (choose a weight to perform 100reps in as few sets as possible)

g) Weighted Sit Up 100 total reps

Day 7

REST

WEEK 3

Day 1

a) Back Squat - work up to 80% and perform 5reps 2sets, then lower to 70% and perform 5reps
3sets

b) Narrow Stance Back Squat - use 50% of max squat and perform 15reps 6sets
*between each set of back squat, perform 3 standing vertical jumps with max effort, land like a
depth jump as quiet as possible*

c) DB Single Leg RDL on Blue Pad (Unstable surface) - 12reps 6sets each side

d) Standing Good Morning 8reps 6sets 40-50kg on Back. Slow tempo. Think glutes here.

e) Weighted Sit Up 100total reps

Day 2

a) Push Jerk 3reps 4sets 60-70kg (we need some new exercises to stimulate the body, this is a
strength plus rhythm exercise and it is perfect for power generation. We keep the weight light)

b) Push Press 3reps 6sets (as heavy as possible with strict form and no grinding, make it
smooth)

c) Strict Press s/s behind the neck weighted Pull Up 5reps each exercise 8sets (use snatch grip
for the pull up, use heavier weights)

d) Back Hyperextension 12reps+12secs iso hold+12reps 20kg barbell on the back 6sets

Day 3

a) Shock Jump 24” Box 3reps 6sets (make no sound and stand back up after each rep)

b) Tuck Jump 8reps 4sets

c) Snatch Grip Deadlift 4reps 6sets 85-90%

d) Snatch High Pull from above knee 5reps 6sets 50kg

e) Barbell Sidebend 30kg 16reps 6sets

Day 4

REST

Day 5

a) Ankle Hops 20reps 2sets

b) Depth Jump onto another Box 4reps 6sets (drop from a 24” box and jump onto another box,
max effort for every rep)

c) Pin Front Squat 3reps 6sets 90% (below parallel)

d) Pin Back Squat 3reps 6sets 90% (below parallel)

e) Jerk Dip 5reps 6sets 125-130% of front squat

f) Hanging Leg Raises 100 Total Reps

Day 6

a) Weighted Dips 3reps 4sets (As heavy as possible, go as deep as possible)

b) Weighted Dips 8reps 4sets (As heavy as possible that you can perform 8reps, go as deep as
possible)

c) Bodyweight Dips AMAP 4sets

d) Chinese Rows 3reps 4sets (As heavy as possible, make sure the bar touches the bench
when you pull)

e) Chinese Rows 8reps 4sets (around 80% of weight you used in previous set, adjust if it is too
light or too heavy)

f) Chinese Rows 100 total reps (choose a weight to perform 100reps in as few sets as possible)

g) Weighted Sit Up 100 total reps

Day 7

REST

WEEK 4

Day 1

a) Back Squat - work up to 80% and perform 5reps 2sets, then lower to 70% and perform 5reps
3sets

b) Wide Stance Back Squat - use 50% of max squat and perform 12reps 6sets
*between each set of back squat, perform 3 standing vertical jumps with max effort, land like a
depth jump as quiet as possible*

c) DB Single Leg RDL on Blue Pad (Unstable surface) - 12reps 6sets each side

d) Standing Good Morning 8reps 6sets 40-50kg on Back. Slow tempo. Think glutes here.

e) Weighted Sit Up 100total reps

Day 2

a) Push Jerk 3reps 4sets 60-70kg (we need some new exercises to stimulate the body, this is a
strength plus rhythm exercise and it is perfect for power generation. We keep the weight light)

b) Push Press 3reps 6sets (as heavy as possible with strict form and no grinding, make it
smooth)

c) Strict Press s/s behind the neck weighted Pull Up 3reps each exercise 8sets (use snatch grip
for the pull up, use heavier weights than last week)

d) Back Hyperextension 12reps+12secs iso hold+12reps 20-30kg barbell on the back 6sets

Day 3

a) Shock Jump 24” Box 3reps 6sets (make no sound and stand back up after each rep)

b) Tuck Jump 8reps 4sets

c) Snatch Grip Deadlift 6reps 6sets 70%

d) Snatch High Pull from above knee 5reps 6sets 55kg

e) Barbell Sidebend 30-40kg 16reps 6sets

Day 4

REST

Day 5

a) Ankle Hops 20reps 2sets

b) Depth Jump onto another Box 4reps 6sets (drop from a 24” box and jump onto another box,
max effort for every rep)

c) Front Squat 3reps 6sets (110-120kg)

e) Jerk Dip 5reps 6sets 125-130% of front squat

f) Hanging Leg Raises 100 Total Reps

Day 6

a) Weighted Dips 3reps 4sets (As heavy as possible, go as deep as possible)

b) Weighted Dips 8reps 4sets (As heavy as possible that you can perform 8reps, go as deep as
possible)

c) Bodyweight Dips AMAP 4sets

d) Chinese Rows 3reps 4sets (As heavy as possible, make sure the bar touches the bench
when you pull)

e) Chinese Rows 8reps 4sets (around 80% of weight you used in previous set, adjust if it is too
light or too heavy)

f) Chinese Rows 100 total reps (choose a weight to perform 100reps in as few sets as possible)

g) Weighted Sit Up 100 total reps

Day 7

REST