Olympic Weightlifting Program Generator

A professional workout generator focusing on Olympic weightlifting movements with RPE (Rate of Perceived Exertion) and percentage-based programming. This program combines strength development through back squats with technical Olympic lifting work.

🏋️ Program Overview

This 5-week program balances high-intensity squatting with technical Olympic lifting work. It's designed to:

• Build strength through RPE-based back squats
• Develop technique in the Olympic lifts at moderate intensities
• Provide adequate volume for both strength and skill development

📅 Weekly Schedule

Day	Exercise	Sets × Reps	Intensity	Notes
Monday	Back Squat	5×5	RPE 8-9.5	Primary strength day
	Power Snatch	3×2	60-70%	Technical focus
	Clean and Jerk	3×1	60-70%	Technical focus
Tuesday	Back Squat	5×5	RPE 8-9.5	Volume day
	Snatch	3×2	60-70%	Full movement
	Power Clean and Jerk	3×1	60-70%	Technical work
Wednesday	Back Squat	5×5	RPE 8-9.5	Volume day
	Power Snatch	3×2	60-70%	Speed focus
	Clean and Jerk	3×1	60-70%	Technical work
Thursday	Rest Day	-	-	Active recovery
Friday	Back Squat	5×5	RPE 8-9.5	Strength focus
	Snatch	3×2	60-70%	Full movement
	Power Clean and Jerk	3×1	60-70%	Technical work
Saturday	Back Squat	5×5	RPE 8-9.5	Volume day
	Power Snatch	3×2	60-70%	Speed focus
	Clean and Jerk	3×1	60-70%	Technical work
Sunday	Back Squat	3×5	65%	Light recovery
	Snatch	3×2	60-70%	Technique
	Power Clean and Jerk	3×1	60-70%	Technical work

🚀 Features

• Automated Workout Generation: Creates complete weekly workout schedules
• RPE-Based Loading: Uses RPE for main strength work
• Percentage-Based Olympic Lifts: Technical work at appropriate intensities
• Calendar Integration: Exports workouts to your favorite calendar app
• Progressive Structure: 5-week program with planned progression
• Rest Day Integration: Strategic placement of recovery days

💻 Usage

Basic Program Generation

# Generate program for week 1
program = WorkoutGenerator.new(1)
program.generate_workout

Calendar Export

# Generate and export to calendar
program = WorkoutGenerator.new(1)
program.generate_workout
ICSGenerator.generate(program)

Customizing Max Lifts

# Custom maxes (in kg)
maxes = {
  squat: 100,        # 100kg squat max
  snatch: 60,        # 60kg snatch max
  clean_and_jerk: 75 # 75kg clean and jerk max
}
program = WorkoutGenerator.new(1, maxes)

📋 Requirements

• Ruby 2.6 or higher
• Date library (standard library)
• SecureRandom library (standard library)

📲 Calendar Integration

The program generates an ICS file compatible with:

• Google Calendar
• Apple Calendar
• Microsoft Outlook
• Most calendar applications

Each workout is scheduled as a 1-hour session at 2 PM with detailed descriptions including:

• Exercise names
• Sets and reps
• Weights and intensities
• Training focuses

🎯 Program Design Notes

• Back Squat: High frequency (6×/week) with RPE-based loading for strength development
• Olympic Lifts: Moderate volume at technical percentages (60-70%) for skill development
• Sunday: Lighter session for active recovery
• Thursday: Complete rest day for recovery
• Power Variations: Used strategically for speed and technique work

🔄 Progressive Overload

The program uses two methods of progression:

1. RPE-Based: Back squats use RPE to auto-regulate intensity
2. Percentage-Based: Olympic lifts use percentages for technical consistency

📝 Notes

• Adjust maxes as needed for appropriate loading
• RPE 8-9.5 should leave 1-2 reps in reserve
• Technical work should prioritize quality over weight
• Rest periods: 2-3 minutes for squats, 1-2 minutes for Olympic lifts