3 Day Beginner Olympic Weightlifting Program

4.55 (4 reviews)
For athletes looking to learn and improve Olympic lifts
Program Description
Program Overview
CoachGlenn Pendlay
LevelBeginner, Novice
EquipmentFull Gym
Days Per Week3 days
Program Length12 weeks
Start the program
on Boostcamp for free
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Week 1 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 2 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
-
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
Week 3 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 4 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
+5lbs
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
Week 5 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 6 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
+5lbs
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
Week 7 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 8 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
+5lbs
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
Week 9 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 10 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
+5lbs
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
Week 11 · A variation
Day 1
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Clean Pull + Hang Clean From Knee5
1
-
Push Press (Barbell)3
5
-
Squat (Barbell)3
5
-
Day 2
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Front Squat (Barbell)3
3
-
--
Day 3
ExerciseSetsRepsIntensity
Snatch (Barbell)5
2
-
Clean Pull + Hang Clean From Hip5
1
-
Behind The Neck Jerk5
2
-
Squat (Barbell)3
5
+10lbs
Week 12 · B variation
Day 1
ExerciseSetsRepsIntensity
Snatch Pull + Hang Snatch From Hip5
1
-
Clean & Jerk5
2
-
Squat (Barbell)3
5
+10lbs
--
Day 2
ExerciseSetsRepsIntensity
Snatch (Barbell)10
1
-
Hang Clean From Hip + Hang Clean From Knee5
1
-
Bench Press (Barbell)3
5
+5lbs
Front Squat (Barbell)3
3
+10lbs
Day 3
ExerciseSetsRepsIntensity
Hang Snatch From Hip + Hang Snatch From Knee5
1
-
Clean & Jerk10
1
-
Squat (Barbell)3
5
+10lbs
--
What People Are Saying
4.6/5
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
6 months 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.
7 months ago
Eigil O.Man, 20
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
The best free olympic weightlifting program there is
8 months ago
Jessy R.Woman, 32
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
It isn’t bad. I’d like at least one day of deadlift
10 months ago

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