Eleiko Program – Weightlifting #1

Welcome to the Eleiko Strength Station 12-Week Weightlifting Program, designed for those seeking a structured and effective approach to barbell, dumbbell, and bench-based training. This program is ideal for coaches and trainers, enabling them to work seamlessly with 1 to 4 participants simultaneously.

The program is divided into three training sessions per week over a four-week cycle, focusing on building strength, technique, and overall performance. Each session is carefully planned to maximize the use of barbells, dumbbells, and benches, ensuring well-rounded progress for all participants.

Every workout begins with a 5–10 minute warm-up to prepare the body for the session ahead, and concludes with a similar duration of cool down to aid recovery and improve mobility. Whether you’re guiding a small group or following the plan individually, this program offers the tools to help lifters achieve their goals in a collaborative and efficient training environment.