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3 Day Beginner Olympic Weightlifting Program
374 athletes joined
For athletes looking to learn and improve Olympic lifts
4.44
(48 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
down_app
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+5lbs
4
Front Squat (Barbell)
3
3 Reps
+10lbs
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
+5lbs
4
Front Squat (Barbell)
3
3 Reps
+10lbs
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
+5lbs
4
Front Squat (Barbell)
3
3 Reps
+10lbs
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
+5lbs
4
Front Squat (Barbell)
3
3 Reps
+10lbs
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
+5lbs
4
Front Squat (Barbell)
3
3 Reps
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
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
+10lbs
What People Are Saying(48 ratings)
Only ratings with written feedback are displayed here.
4.44/ 5
Derrick ColemanAge 23, Man
6 days ago
9 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Pretty good program however I think if you can afford being in the gym a lil more often throwing in a few extra days would definitely help but If you only want to be in the gym 3 days a week it’s great
Nicolas C.Man
14 days ago
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good for starting with oly lift.