3 Day Beginner Olympic Weightlifting Program
For athletes looking to learn and improve Olympic lifts
Overview
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.
Who it's for
Reviews
Good program, wish there was more isolated and technical work rather than CJ/Sna/Sq only. However not a terrible thing in itself, numbers and technique have improved significantly. Will come back in another few months and see where I’m at. 
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.
Really good program if you’re new to WL.
Great program, you obviously need to be trained in the lifts. But the workload this program sets up is excellent to get volume and practise doing the lifts. The 4.5kg progression on squats, is a bit dramatic. Start light as possible if you have been untrained for a while .
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Snatch (Barbell) | 10 | 1 rep |
| 2 | Clean Pull + Hang Clean From Knee | 5 | 1 rep |
| 3 | Push Press (Barbell) | 3 | 5 reps |
| 4 | Squat (Barbell) | 3 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Snatch Pull + Hang Snatch From Knee | 5 | 1 rep |
| 2 | Clean & Jerk | 10 | 1 rep |
| 3 | Front Squat (Barbell) | 3 | 3 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch (Barbell) | 5 | 2 reps | — |
| 2 | Clean Pull + Hang Clean From Hip | 5 | 1 rep | — |
| 3 | Behind The Neck Jerk | 5 | 2 reps | — |
| 4 | Squat (Barbell) | 3 | 5 reps | +10 lbs |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
One of greatest American weightlifting coaches to ever live (1970 - 2019)
Common questions
Yes, 3 Day Beginner Olympic Weightlifting Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
3 Day Beginner Olympic Weightlifting Program is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
3 Day Beginner Olympic Weightlifting Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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