Dominate The Olympic Lifts With This Proven Program

"RAWR Weightlifting Program Is Fail-Proof IF YOU Add The Work Ethic, Desire, And Determination"

To be RAWR Weightlifting trained means more than just going through your average Olympic lifting program. Your journey as a RAWR Weightlifter begins when you join as you continue to unlock your full potential.

Successfully navigating RAWR Weightlifting's proven program, you will find that you have every tool you need to be a successful member of this family and club.

This program is a complete guide to Weightlifting. It is fail-proof IF YOU add the work ethic, desire, and determination.

We are not haphazard in anything we do. The work has been planned for you. Now get after it!

This is a Weightlifting program where you will receive your program every single week through an amazing app called TeamBuildr on your phone.

Exclusively online. No risk, no strings attached, cancel anytime.

Our 3 Main Benefits


Exercise Video Tutorials

Every single exercise from your warm-ups to your main lifts have a video accompanying them so you are never left in the dark.


3 or 4 Day per Week Options

Whether you are a competitive lifter or are doing it on the side, there is an option catered to your lifestyle.


Access To Your Coach

Easily message Mona within the app with any burning questions you may have.

About Your Coach

Mona is the Commonwealth Games 2018 Bronze Medalist, 2018 African Champion, and 4x World Championship competitor in the sport of Weightlifting. She has been competing Internationally for 21 years in the sport of Olympic Weightlifting and is the youngest South African Weightlifter to compete on the International stage.



I started using the RAWR Weightlifting program to help my CrossFit am I am loving it! The videos make it easy and the app calculates your weights based on your 1RM - awesome!

Desiree Beattie Erasmus

/ South Africa


Within the first year of her coaching I qualified for the 2018 U.S. Youth National Championships and placed 7th in the 13 and under 44 kg weight class. Mona has a very high knowledge of the sport and is able to explain complex concepts in a way that I can easily understand. In January 2020 I competed at the Texas Championships and not only won the gold medal but also set three state records in the process."

Elijah Rumfelt

/ Texas, USA


I have always loved Mona’s positive and passionate approach to coaching.  She is incredibly detail-oriented, patient and encouraging.  I have made HUGE progress working with her in my technique and strength. 

Dr. Meghan Faulkner

/ Texas, USA

What You Will Get

Access World Class Coaching

Coaching by Commonwealth Medalist Mona Pretorius de Lacey. Get direct access to the expertise of one of the most experienced International Weightlifters and coaches through the app.

Everything You Need

A complete Olympic Weightlifting program. Everything is programmed for you. From your warm-up, main lifts, and accessory exercises to specifically improve your Weightlifting.

Individualized Loading

Just enter your max! Percentages are given for your main Weightlifting movements. All you need to do is enter your 1RMs in your profile and the exact weights will be given to you for each set of each exercise.

The TeamBuildr App

Works On Any Device

  • Whether you have an iPhone, Android, or another brand smartphone or tablet, TeamBuildr is compatible.

Your Own Profile

  • You will be able to enter your own training information to receive individual loading prescriptions for each exercise.

Ditch The Notebook

  • No longer do you need to manually write down each set. Simply tick complete in the app and it will track all of your historical lifting data.

Next Level Analytics

  • Pull up how much you lifted the weeks prior so you're never guessing. Track your estimated 1RM to see yourself progress weekly.


Not only will you be part of the RAWR Weightlifting Club, but you will also receive the "The Most Effective Supplements For Weightlifters Revealed."

The 5 best supplements specifically for Weightlifters with the evidence to back them up.

This isn't your usual supplement guide. Expect evidence, unheard of supplements, and discounts inside!

Steps To Sign Up

01. Choose The 3 or 4 Day Option

This will take you to the TeamBuildr website. Everything is processed through TeamBuildr and not through the Lift Big Eat Big website.

02. Try Before You Buy

Enter your details on TeamBuildr. No risk, 7-Day free trial that you can cancel at anytime.

03. Create Your Profile

You will have instant access to the program so you can get started without waiting.

Start Your No Obligation 7-Day Trial Now!

Exclusively online. No risk, no strings attached, cancel anytime.

3-Day Program

For the busy Weightlifter or CrossFit Athlete




Billed in NZD equivalent



7-Day No Obligation Free Trial

Try us for free! That's how much we believe in our RAWR Weightlifting program. If you don't like it, no problem. Just cancel and you will not be charged for anything.


What equipment will I need?

You will need the basic Weightlifting equipment. These being a barbell, bumper plates, squat stands or rack, platform, and other basic gym equipment such as a back extension, dumbbells, and a bench.

What if I don't have a piece of equipment?

There will be options within the app to choose alternative exercises that train the same movement patterns and muscles so no need to worry if you don't have certain pieces of equipment.

What if I can't train 4x a week?

That is no problem, you can perform days 1, 2, and 4 and miss day 3. You will still make great progress.

Is there a contract when I sign up?

No contract! No risk. You can cancel anytime.

Is this suitable for my level?

This program is suitable for any level of Weightlifter whether you are a complete beginner or a Weightlifter looking to compete. As the program is percentage based, all loading is individualized to you.

Is the 7-day trial free?

Completely free! Your monthly subscription only starts AFTER the trial so the trial week is completely free.

How will I receive the program?

We use an app named TeamBuildr. It is easily accessible on your smart device. No need to write in a sweaty notebook.

Do I need to calculate my own numbers?

Within your own profile, you can input your 1RMs for each of your lifts. When you read your program, the loads will automatically be calculated from your 1RM when a percentage is prescribed.

3-Day Per Week Weightlifting Program

4-Day Per Week Weightlifting Program