3 Day Beginner Olympic Weightlifting Program
360 athletes joined
For athletes looking to learn and improve Olympic lifts
4.37
(43 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
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
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 1
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 1
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 1
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 1
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 1
1
Snatch (Barbell)
10
1
2
Clean Pull + Hang Clean From Knee
5
1
3
Push Press (Barbell)
3
5
4
Squat (Barbell)
3
5
Day 1
1
Snatch Pull + Hang Snatch From Hip
5
1
2
Clean & Jerk
5
2
3
Squat (Barbell)
3
5
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 2
1
Snatch Pull + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Front Squat (Barbell)
3
3
Day 2
1
Snatch (Barbell)
10
1
2
Hang Clean From Hip + Hang Clean From Knee
5
1
3
Bench Press (Barbell)
3
5
4
Front Squat (Barbell)
3
3
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
Day 3
1
Snatch (Barbell)
5
2
2
Clean Pull + Hang Clean From Hip
5
1
3
Behind The Neck Jerk
5
2
4
Squat (Barbell)
3
5
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1
2
Clean & Jerk
10
1
3
Squat (Barbell)
3
5
What People Are Saying(43 ratings)
Only ratings with written feedback are displayed here.
4.37/ 5
Denis D.Man
23 days ago
The program is okay I guess but is also lacking severely in terms of proper periodization and programming/selection for accessory lifts. I've made a few small snatch and c&j PRs, but the lift that progressed the most and by a large margin was back squat (160 kg->200+ish kg based on 5RM in ~10 weeks). That said, this is also my biggest gripe with the program as despite my best attempts to autoregulate I ended up with a patellar tendonitis in my left knee by the week 11 and couldn't finish all 12 weeks.
Tldr
The program is okayish but lacks proper periodization and requires major changes to accessory lifts. Squat progression might not be sustainable for some folks even when autoregulated properly.
Boostcamp UserAge 33, Man
a month ago
Cardio?