The Rosenberg Protocol

Formerly known as the “Lincoln Program”

Thanks to MLL for putting this together.

Day One
Warm Up
Overhead Squats A few Sets of Three
High Pull Cleans
High Pull Snatches

Three sets of Three with weights 5% under best of the lifts.(Do three sets of three clean high pulls followed by three sets of three snatch high pulls from the floor. The emphasis here is on perfect form. Use a weight 5% or UNDER your best clean or snatch. Concentrate on the shrug at the end of the pull.

Back Squat:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. Thes sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.
Military Press …3 sets of three
Situps

Day Two
Warm Up
Overhead Squats A few Sets of Three
Clean Style Deadlifts with a weight that allows you to maintain strict form: 3 sets of 3.
Front Squats:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. These sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.
Military Press …3 Sets of 3

Day Three
Warm Up
Overhead Squats A few Sets of Three
Snatch: With weights from 60-85% depending on how you feel. Twenty singles. Each one perfect. One minute rest in between.
Clean and Jerk: 10 singles 60-85% with one minute rest. All full lifts.
Back Squat:
You won’t do more than 20 reps total including warm up. Do triples then doubles as the weights get heavier. Your objective is to do one, two or three sets of max doubles. Usually one or two–on those rare occasions when you feel really strong you can do three sets. These sets should be just under your limit. You shouldn’t have to REALLY worry about whether you make them.

Do this for three weeks, then take a week off. Don’t do anything!

Then, when you come back, achieve new maxes in squat and proceed as before. You probably could also add some weight to your cleans and snatches and all other lifts still keeping the lifts within ranges specified.

Do this for three more weeks and take five days off and then snatch up to max, clean and jerk up to max.

In other words, you do max lifts only once every two months to check things out…As you relax your way into weightlifting greatness.

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