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One Lift a Day Super Workout

The one lift a day workout was made popular by American Olympic lifter Bob Bednarski, a 1969 world champ and 4x U.S. champion. He was voted lifter of the year in 1969 and used this type of training protocol for most of his career.

For those who can handle it, some folks don’t have the recovery ability to lift everyday, this is a workout that builds, strength, size and endurance. If you feel up to it and have been training for at least six months to a year, give it a try and see for yourself.

Lifting is not a complicated process and the champions knew this. Even though Bednarski was competing in the steroid era, there is no evidence or statements to the affect that he took any. When you train hard with heavy weights, you can’t do a whole lot and Bednarski understood this. Less exercise is more growth producing not more – if and only if, you’re working out hard and intense with heavy weights.

The following workout incorporates powerlifting and Olympic lifting for an overall, total body workout.

Monday: Squats 5 x 5
Tuesday: Overhead Press 5 x 3
Wednesday: Snatches 5 x 3
Thursday: Deadlifts 5 x 3
Friday: Off
Saturday: Cleans 5 x 5
Sunday: Bench Press 5 x 3

Notes: Feel free to play around with the routine. You can use 5 x 5, one set to failure or lower reps on each lift. The choice is yours, but try to keep the reps low and the weight heavy. That’s what stimulates growth. Work hard, eat right, get decent rest and heave heavy weights and you’ll do fine on this routine.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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