3 Day Beginner Olympic Weightlifting Program

Free4.67 (6 reviews)
For athletes looking to learn and improve Olympic lifts
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. It was originally published on Glenn's blog in 2010, which is now defunct.

Program Overview
Coach
Level
Equipment
Days Per Week
Program Length
Beginner, Novice
Full Gym
3 days
12 weeks
What People Are Saying
Eigil O. Man, 20
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
The best free olympic weightlifting program there is
2 days ago
Ben Q Man
2 weeks complete
No modifications
5 days ago
Vincent L. Man, 32
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
22 days ago
Shane B. Man, 36
2 weeks complete
No modifications
a month ago
Jessy R. Woman, 32
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
It isn’t bad. I’d like at least one day of deadlift
2 months ago
Samarjit S. Man
2 weeks complete
10 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
2 months ago
A variation
Mon
1. Snatch (Barbell)
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
6
1 reps
-
7
1 reps
-
8
1 reps
-
9
1 reps
-
10
1 reps
-
2. Clean Pull + Hang Clean From Knee
2 reps of clean pull + 1 set of hang clean from knee = 1 set
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
3. Push Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
Wed
1. Snatch Pull + Hang Snatch From Knee
2 reps of snatch pull + 1 rep of hang snatch = 1 rep
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
2. Clean & Jerk
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
6
1 reps
-
7
1 reps
-
8
1 reps
-
9
1 reps
-
10
1 reps
-
3. Front Squat (Barbell)
SetsTargetIntensity
1
3 reps
-
2
3 reps
-
3
3 reps
-
Fri
1. Snatch (Barbell)
SetsTargetIntensity
1
2 reps
-
2
2 reps
-
3
2 reps
-
4
2 reps
-
5
2 reps
-
2. Clean Pull + Hang Clean From Hip
SetsTargetIntensity
1
1 reps
-
2
1 reps
-
3
1 reps
-
4
1 reps
-
5
1 reps
-
3. Behind The Neck Jerk
SetsTargetIntensity
1
2 reps
-
2
2 reps
-
3
2 reps
-
4
2 reps
-
5
2 reps
-
4. Squat (Barbell)
SetsTargetIntensity
1
5 reps
Last Session + 10 lbs
2
5 reps
Last Session + 10 lbs
3
5 reps
Last Session + 10 lbs