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3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay
verified coach
477 athletes joined

For athletes looking to learn and improve Olympic lifts

4.46
(15 ratings)

PROGRAM DESCRIPTION

This is an outline for beginner athletes looking to learn and train in Olympic lifts by one of the greatest American Olympic weightlifting coaches ever (RIP). It was originally published on Glenn's blog in 2010, which is now defunct.

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Clean Pull + Hang Clean From Knee
5
1 reps
-
3
Push Press (Barbell)
3
5 reps
-
4
Squat (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
-
2
Clean & Jerk
5
2 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
-
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
+5lbs
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
+5lbs
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
+5lbs
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
+5lbs
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Front Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
-
2
Hang Clean From Hip + Hang Clean From Knee
5
1 reps
-
3
Bench Press (Barbell)
3
5 reps
+5lbs
4
Front Squat (Barbell)
3
3 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
-
2
Clean Pull + Hang Clean From Hip
5
1 reps
-
3
Behind The Neck Jerk
5
2 reps
-
4
Squat (Barbell)
3
5 reps
+10lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
-
2
Clean & Jerk
10
1 reps
-
3
Squat (Barbell)
3
5 reps
+10lbs
WHAT PEOPLE ARE SAYING(15 ratings)
Only ratings with written feedback are displayed here.
4.46 / 5
David F.Age 26, Man
3 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Excellent program for me to continue to sharpen my weightlifting skills
Santamaria S.Age 23, Man
4 months ago
3 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Perfect transition from powerlifting
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