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Intermediate Block Periodization Oly Program
4.43(7 reviews)
For intermediate Olympic lifters looking to continue building strength and technique
Program Description

This program was developed by Dr. Kyle Pierce for the intermediate Olympic lifter looking to hit new max totals in snatch and clean & jerk. It was developed using Dr. Pierce's research on block periodization to maximize your strength gains. It is divided into 3 phases.

Phase 1 starts with higher volume and lower intensity. The main lifts are done from the hips (hip clean and hip snatch).

Phase 2 volume is dialed back as intensity is dialed up. Main lifts are done from the knee (hang clean and hang snatch).

Phase 3 is a tapering phase in preparation for hitting max attempts on the final day.

Program Overview
Coach
Dr. Kyle Pierce of LSUS Weightliftingverified coach
Level
Intermediate
Equipment
Full Gym
Time Per Workout
60 minutes
Days Per Week
4 days
Program Length
8 weeks
Start the program
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Week 1
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
70%*
Squat (Barbell)
3
10
65%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
65%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
60%*
Hip Clean
6
5
60%*
Snatch Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
60%*
Squat (Barbell)
3
10
55%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
55%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
70%*
Hip Clean
6
5
70%*
Clean Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
75%*
Squat (Barbell)
3
10
70%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
70%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
65%*
Hip Clean
6
5
65%*
Snatch Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
65%*
Squat (Barbell)
3
10
60%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
60%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
75%*
Hip Clean
6
5
75%*
Clean Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
80%*
Squat (Barbell)
3
10
75%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
75%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
70%*
Hip Clean
6
5
70%*
Snatch Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
5
70%*
Squat (Barbell)
3
10
65%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
3
10
65%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hip Snatch
6
5
80%*
Hip Clean
6
5
80%*
Clean Deadlift
6
5
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
85%*
Squat (Barbell)
5
5
80%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
80%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
70%*
Hang Clean
6
3
70%*
Snatch Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
70%*
Squat (Barbell)
5
5
70%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
70%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
85%*
Hang Clean
6
3
85%*
Clean Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Week 5
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
90%*
Squat (Barbell)
5
5
85%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
85%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
75%*
Hang Clean
6
3
75%*
Snatch Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
75%*
Squat (Barbell)
5
5
75%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
75%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
90%*
Hang Clean
6
3
90%*
Clean Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Week 6
Day 1
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
95%*
Squat (Barbell)
5
5
90%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
90%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
80%*
Hang Clean
6
3
80%*
Snatch Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Split Jerk
6
3
80%*
Squat (Barbell)
5
5
80%
Lunge (Barbell)
3
10
-
Overhead Press (Barbell)
5
5
80%
Push Up (Weighted)
2
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Hang Snatch
6
3
95%*
Hang Clean
6
3
95%*
Clean Deadlift
6
3
-
Pull-Up (Bodyweight)
3
10
-
Box Jump
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Taper week
Day 1
Exercise
Sets
Reps
Intensity
Snatch (Barbell)
1
1
100%
Clean & Jerk
1
1
100%
Box Jump
5
5
-
Push Up (Weighted)
2
10
-
Back Extension
2
10
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Snatch (Barbell)
3
1
50%
3
1
65%
3
1
70%
3
1
75%
3
1
80%
Clean & Jerk
3
1
50%
3
1
65%
3
1
70%
3
1
75%
3
1
80%
Box Jump
5
5
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
Snatch (Barbell)
2
1
50%
2
1
65%
2
1
70%
2
1
75%
2
1
80%
2
1
85%
Clean & Jerk
2
1
50%
2
1
65%
2
1
70%
2
1
75%
2
1
80%
2
1
85%
Pull-Up (Bodyweight)
3
10
-
Push Up (Weighted)
3
10
-
Back Extension
3
10
-
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
Snatch (Barbell)
4
1
50%
4
1
55%
4
1
60%
4
1
65%
4
1
70%
Clean & Jerk
4
1
50%
4
1
55%
4
1
60%
4
1
65%
4
1
70%
* 1RM of {Other Exercise}
Max Out
Day 1
Exercise
Sets
Reps
Intensity
Snatch (Barbell)
1
1
-
Clean & Jerk
1
1
-
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
* 1RM of {Other Exercise}
Day 3
Exercise
Sets
Reps
Intensity
* 1RM of {Other Exercise}
Day 4
Exercise
Sets
Reps
Intensity
* 1RM of {Other Exercise}
What People Are Saying
4.43/5
See all
Steven D.Man, 22
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Had to make marginal changes sometimes due to equipment limitations and lingering injuries but overall awesome program
15 days ago
Ramiro G.Man, 33
3 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
5 months ago
홍석 이.Man, 25
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
역도 프러그램 처음 해보는데 좋네요
6 months ago
AnonymousMan, 30
3 weeks complete
No modifications
7 months ago
zian A.Non-binary, 24
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
7 months ago
LeonidasMan, 30
3 weeks complete
No modifications
7 months ago
Andrew Y.
4 weeks complete
No modifications
7 months ago

Learn more about the program on the r/fitness wiki.