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Kara's 9 Weeks of Heaven
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Kara's 9 Weeks of Heaven


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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: High
Intensity: High
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Experienced/advanced lifters; High volume needs; Leg strength; A lot of Olympic lift reps

This is a very high-volume 9-week cycle adapted from one of coach Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.

Notes: This is NOT appropriate for beginner or intermediate lifters

What People Say

"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg."
- Pedar L

"Great program. Followed this and snatched 123kg (national record)."
- Kyle M.

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Sample Week

Week 1 Day 1 Monday
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  • Back Squat - 60%x4, 70%x4, 75% x 4 x 3
  • Snatch - 60%x4, 70%x4, 75% x 3 x 3
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
  • Snatch Deadlift - 85% x 4 x 4
  • Press - 4 x 5
Week 1 of 9

This is a cycle adapted from a program by Bob Takano. Lots of volume, so be sure to make the extra effort on recovery.


Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Back Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
  • Clean Deadlift - 80% x 5 x 4
3 sets; no rest:
15 Pull Ups
20 KB Swings



Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Back Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • RDL - 80% x 4 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 2 x 2


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Front Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
  • OHS - 60%x3, 70% x 3 x 3
  • Press - 4 x 5

3 sets; no rest:
12 DB Push Press
12 DB High Pull



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Week 1 Day 5 Friday
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Rest Day


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Week 1 Day 6 Saturday
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  • Back Squat - 60%x4, 70%x4, 80%x4, 85%x3
  • Hang Snatch - 60%x3, 70%x3, 75% x 3 x 3
  • Hang Clean - 60%x3, 70%x3, 75% x 3 x 3
  • Snatch Deadlift on Riser - 85% x 4 x 4
  • RDL - 80% x 4 x 5 (% of clean)


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Week 1 Day 7 Sunday
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Rest Day


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