3 Day Beginner Olympic Weightlifting Program

(12 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 (RIP). It was originally published on Glenn's blog in 2010, which is now defunct.

Program Overview
CoachGlenn Pendlay
LevelBeginner, Novice
GoalOlympic Weightlifting
EquipmentFull Gym
Time Per Workout45 minutes
Days Per Week3 days
Program Length12 weeks
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Week 1 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 2 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
Week 3 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 4 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
Week 5 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 6 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
Week 7 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 8 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
Week 9 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 10 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
Week 11 · A variation
Day 1
ExerciseSetsReps
Snatch (Barbell)10
1
Clean Pull + Hang Clean From Knee5
1
Push Press (Barbell)3
5
Squat (Barbell)3
5
Day 2
ExerciseSetsReps
Snatch Pull + Hang Snatch From Knee5
1
Clean & Jerk10
1
Front Squat (Barbell)3
3
--
Day 3
ExerciseSetsReps
Snatch (Barbell)5
2
Clean Pull + Hang Clean From Hip5
1
Behind The Neck Jerk5
2
Squat (Barbell)3
5
Week 12 · B variation
Day 1
ExerciseSetsReps
Snatch Pull + Hang Snatch From Hip5
1
Clean & Jerk5
2
Squat (Barbell)3
5
--
Day 2
ExerciseSetsReps
Snatch (Barbell)10
1
Hang Clean From Hip + Hang Clean From Knee5
1
Bench Press (Barbell)3
5
Front Squat (Barbell)3
3
Day 3
ExerciseSetsReps
Hang Snatch From Hip + Hang Snatch From Knee5
1
Clean & Jerk10
1
Squat (Barbell)3
5
--
What People Are Saying
3.8/ 5
P V.Man
3 weeks complete
8 years of prior experience
More than expected strength gains
Less than expected muscle gains
None modifications
The squat progression in this is not for the faint of heart. +10lbs every week is a lot to ask for. There needs to be some accessory work but the program has none
2 days ago
Christopher N.Man, 47
5 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love the pump front this one
a month ago
Patrik C.Man, 41
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Like this program, super easy to add in stuff as needed and it is short enough to make sure I finish everything before work. I will probably repeat this program for the next 4 months..
2 months ago
달원 서.Man, 55
0 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Ok
4 months ago
Oscar D.Man
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Learn and practice techniques for snatches and clean
a year ago
J W.Man, 42
2 weeks complete
20 years of prior experience
As expected strength gains
Marginal modifications
It is a fun program. I have some small experience of olympic lifts from before and I use this program to practice the lifts rather than go for higher weights wich makes it a quick workout for about 30 minutes.
a year ago