Chuieya, Coach Kang Seok-wooFor those who want to increase weight quickly like a weightlifter
For those curious about the top-class training methods in Korea
For those who want to improve their Big 3 lifts in the Olympic style
The most effective weight progression routine from my career as an athlete! Chuichui
Program Roadmap
This is a 4-day workout program: train on Monday, Tuesday, and Wednesday, take Thursday for recovery, and aim to reset your 1RM on Friday. The goal is to achieve a total of 500 kg in the Big 3 lifts, replacing the bench press with the overhead press in an Olympic-style approach.
Shoulders
LegsShouldersLegsShouldersLegsShouldersLegsIf the recommended weight feels too light, you can gradually increase the load and try again. Also, if you feel in excellent condition on the day of your 1RM test, feel free to attempt more challenging weights. Even if you fail, it’s okay—the important thing is to stay safe and avoid injury. Chuichui
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
[Coach Chuieya] Hello, I’m Hee-Yeop Seo, an active weightlifting athlete. I’ve been doing weightlifting for 21 years and have about 10 years of experience as a national team member. I also run the YouTube channel Chuieya TV! Chue-chue ~~
[Coach Kang Seok-woo] Hello! I’m Seok-woo Kang, a national weightlifting trainer. I’m very happy to be able to introduce weightlifting programs through Gymwork. These are programs that elite weightlifting athletes have followed, so you can expect significant results in a short time.
