PRE SZN Elite 12 Weeks
The 12-week PRE SZN athletic base. Strength that transfers.
- Length
- 12 weeks
- Frequency
- 5 days/week
- Session
- ~60 min
- Level
- Advanced
The program
An advanced 12-week hybrid athlete program: five gym sessions a week plus a dedicated running/conditioning day, across four blocks of three weeks with progressive overload through volume accumulation.
Each block introduces new exercise variations that build towards the real thing: dumbbells to barbells, front squat to back squat, power shrugs to full cleans. By Block 4 you are moving loads with a speed and skill Block 1 could not have handled.
Cluster sets, Olympic lift progressions, sled and band work — targeting strength, power, speed and injury prevention together. Companion to PRE SZN Running: run both and you are training like the sport is coming.
Week 1, as written
The actual first-week prescriptions from the app — exercises, sets, tempos and rests, exactly as the program runs them.
Session 1Upper Body▾
| A1DB High Incline Press | 3 × 10 · 3-0-1-0 tempo · 90s rest |
| A2DB 1 Arm Row | 3 × 10 · 3-0-1-0 tempo · 1 min rest |
| A3Med Ball Slam | 3 × 4 · 90s rest |
| B1Single-Arm Overhead Press | 3 × 8–12 · 3-0-1-0 tempo · 1 min rest |
| B2Dumbbell Pullover | 3 × 8–12 · 3-0-1-0 tempo · 1 min rest |
| C1Face Pull | 3 × 12–15 · 2-0-1-0 tempo · 1 min rest |
Session 2Lower Body + Power▾
| A1Hang Power Shrug | 3 × 4 · 90s rest |
| B1Front Squat | 3 × 10 · 3-0-1-0 tempo · 90s rest |
| B2Nordics | 3 × 3 · 4-0-1-0 tempo · 90s rest |
| B3Box Jump | 3 × 4 · 90s rest |
| C1Romanian Deadlift | 3 × 6–8 · 3-0-1-0 tempo · 90s rest |
| C2Front Foot Elevated Split Squat | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Standing Calf Raise | 3 × 15–20 · 2-0-1-0 tempo · 1 min rest |
| D2Banded Pallof Press | 3 × 10 · 2-0-1-0 tempo · 1 min rest |
Session 3Clusters + Upper▾
| A1Overhead Press | 5 × 2 · 3 min rest |
| B1Bent Over Row | 3 × 10 · 3-0-1-0 tempo · 1 min rest |
| B2Landmine Push Press w/ Band | 3 × 10 · 1 min rest |
| C1Landmine Row | 3 × 10 · 3-0-1-0 tempo · 1 min rest |
| C2Push-ups | 3 × 20 · 2-0-1-0 tempo · 1 min rest |
Session 4Olympic + Lower▾
| A1Hang Power Snatch | 3 × 4 · 90s rest |
| B1Snatch Grip Deadlift | 5 × 1 · 3 min rest |
| C1DB Step Down | 3 × 8 · 3-0-1-0 tempo · 1 min rest |
| C2DB Single Leg RDL | 3 × 8–10 · 3-0-1-0 tempo · 1 min rest |
| D1Sled Drag - Reverse | 3 × 25 · 1 min rest |
Session 5Arms + Conditioning▾
| A1Close-Grip Bench Press | 3 × 10 · 3-0-1-0 tempo · 90s rest |
| A2Underhand Pull Downs | 3 × 10 · 3-0-1-0 tempo · 1 min rest |
| B1Incline DB Curls | 4 × 15–20 · 3-0-1-0 tempo · 1 min rest |
| C1Overhead Triceps Extension | 4 × 15–20 · 3-0-1-0 tempo · 1 min rest |
| D1Seated Bent Knee Calf Raise | 3 × 12–15 · 2-0-1-0 tempo · 1 min rest |
| E1Banded Neck Ext | 3 × 10 · 2-0-1-0 tempo · 1 min rest |
| E2Trap 3 Raise | 3 × 12–15 · 3-0-1-0 tempo · 1 min rest |
Week 1 as programmed in the app. Later weeks progress loads, volume and variations block by block.
How it progresses
- —Volume accumulates inside each 3-week block; variations upgrade between blocks.
- —Exercise ladders: DBs → barbells, front squat → back squat, power shrug → full clean.
- —Cluster-set days keep bar speed high at loads straight sets would slow down.
- —One dedicated running/conditioning day — or pair with PRE SZN Running for the full hybrid.
Who it's for
- —Hybrid athletes: you lift seriously and you run seriously.
- —Field-sport players building a pre-season base.
- —Advanced lifters who want power and athleticism, not just mass.
Methods inside
Equipment
Barbell · Dumbbells · Bench · Cable Machine · Squat Rack · Pull-up Bar · Dip Station · Leg Curl Machine · Medicine Ball · Bands · Sled · Trap Bar · GHD Machine · Safety Squat Bar
Questions
What is a hybrid athlete program?
One that trains strength and engine in the same week without letting either eat the other. Elite 12 gives running one dedicated day and keeps the gym work fast and athletic — and its companion, PRE SZN Running, upgrades that day into a full three-day speed program.
What are cluster sets?
Sets broken into small groups of reps with 15–30 seconds' rest inside the set. The mini-rests keep every rep fast and crisp at loads that would grind in a straight set — which is exactly what power development needs.
Do I need Olympic lifting experience?
No — the program ladders you there. You start with power shrugs and pulls and earn the full clean by Block 4.