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3 Day Beginner Olympic Weightlifting Program

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Written by Glenn Pendlay
verified coach
Published on Dec 03, 2023
650 athletes joined

For athletes looking to learn and improve Olympic lifts

4.41
(18 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.

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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
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
28%
Olympic
27.5%
Lower Back
14.4%
Upper Back
11%
Glutes
9.5%
Hamstrings
3.5%
Adductors
1.6%
Middle Delts
1%
Front Delts
1%
Triceps
1%
Chest
1%
Abs
0.8%
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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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+5 lbs
4
Front Squat (Barbell)
3
3 reps
+10 lbs
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
+5 lbs
4
Front Squat (Barbell)
3
3 reps
+10 lbs
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
+5 lbs
4
Front Squat (Barbell)
3
3 reps
+10 lbs
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
+5 lbs
4
Front Squat (Barbell)
3
3 reps
+10 lbs
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
+5 lbs
4
Front Squat (Barbell)
3
3 reps
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
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
+10 lbs
WHAT PEOPLE ARE SAYING(18 ratings)
Only ratings with written feedback are displayed here.
4.41 / 5
ChildofapolloAge 37, Man
18 hours ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
This was such a great and straight forward intro to Olympic lifting program. I have always wanted to delve into a solid OL program with a sensical build up. This accomplished this.
Boostcamp UserMan
8 months ago
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Really good program if you’re new to WL.
Show All Reviews
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