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The San Jose Program

The San Jose Program was designed by Richard Marks who out together this routine for the throwers on the San Jose State track team.

This routine is performed three days per week with 5 x 5 or 5 x 3 as the set/rep scheme. As you know by now if you’ve been here long enough, I believe in flexibility in any program, so use the sets/reps and number of days to workout that our comfortable for you.

The San Jose Program
Day One:
Power Cleans
High Pulls
Squats
Situps

Day Two:
Overhead Press
Pullovers
Bench Press
Dips

Day Three:
Snatch
Shrugs
Front Squats
Pullups

Notes: Perform this workout 2-3 days per week. Get plenty of rest, eat good food and drink lots of water. If three days is too much for you, drop day three and add the snatch to day one instead of the pulls.

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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