3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

530 athletes joined

For athletes looking to learn and improve Olympic lifts

4.43

(16 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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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

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 1

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 1

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 1

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 1

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 1

Snatch (Barbell)

1 reps

Clean Pull + Hang Clean From Knee

1 reps

Push Press (Barbell)

5 reps

Squat (Barbell)

5 reps

Day 1

Snatch Pull + Hang Snatch From Hip

1 reps

Clean & Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

Front Squat (Barbell)

3 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

+5lbs

Front Squat (Barbell)

3 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

+5lbs

Front Squat (Barbell)

3 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

+5lbs

Front Squat (Barbell)

3 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

+5lbs

Front Squat (Barbell)

3 reps

+10lbs

Day 2

Snatch Pull + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Front Squat (Barbell)

3 reps

Day 2

Snatch (Barbell)

1 reps

Hang Clean From Hip + Hang Clean From Knee

1 reps

Bench Press (Barbell)

5 reps

+5lbs

Front Squat (Barbell)

3 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Snatch (Barbell)

2 reps

Clean Pull + Hang Clean From Hip

1 reps

Behind The Neck Jerk

2 reps

Squat (Barbell)

5 reps

+10lbs

Day 3

Hang Snatch From Hip + Hang Snatch From Knee

1 reps

Clean & Jerk

1 reps

Squat (Barbell)

5 reps

+10lbs

WHAT PEOPLE ARE SAYING(16 ratings)

Only ratings with written feedback are displayed here.

4.43 / 5

Otis M.Age 52, Man

a month ago

6 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program, you obviously need to be trained in the lifts. But the workload this program sets up is excellent to get volume and practise doing the lifts. The 4.5kg progression on squats, is a bit dramatic. Start light as possible if you have been untrained for a while .

David F.Age 26, Man

5 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

Show All Reviews