The Giant

Geoff Neupert's answer to the lifter who wants strength and conditioning from the clean and press alone. It is five four-week programs: four start from your 10-rep max and one from your 5-rep max, and the four 10RM blocks can be run back to back as a 16-week cycle. Each workout is timed at 20 to 30 minutes, typically three days a week, and you fit in as many quality sets as the clock allows. All you strictly need is one bell, though a pair speeds results. Be honest about that 10RM: it should be a bell you can genuinely clean and press ten times, because the plan asks for a lot of sets with it, and the weekly volume of cleans adds up fast.