3 Day Beginner Olympic Weightlifting Program
394 athletes joined
For athletes looking to learn and improve Olympic lifts
4.45
(14 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
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
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 1
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 1
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 1
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 1
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 1
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
1
Snatch Pull + Hang Snatch From Hip
5
1 reps
2
Clean & Jerk
5
2 reps
3
Squat (Barbell)
3
5 reps
Day 2
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
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
Day 2
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
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
Day 2
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
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
Day 2
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
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
Day 2
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
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
Day 2
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
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
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
Day 3
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
Day 3
1
Hang Snatch From Hip + Hang Snatch From Knee
5
1 reps
2
Clean & Jerk
10
1 reps
3
Squat (Barbell)
3
5 reps
WHAT PEOPLE ARE SAYING(14 ratings)
Only ratings with written feedback are displayed here.
4.45 / 5
Santamaria S.Age 23, Man
18 days ago
Perfect transition from powerlifting
Derrick ColemanAge 23, Man
a month ago
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