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Intermediate Block Periodization Oly Program

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Written by Dr. Kyle Pierce of LSUS Weightlifting
Published on Dec 03, 2023
350 athletes joined

For intermediate Olympic lifters looking to continue building strength and technique

4.32
(11 ratings)

PROGRAM DESCRIPTION

This program was developed by Dr. Kyle Pierce for the intermediate Olympic lifter looking to hit new max totals in snatch and clean & jerk. It was developed using Dr. Pierce's research on block periodization to maximize your strength gains. It is divided into 3 phases.

Phase 1 starts with higher volume and lower intensity. The main lifts are done from the hips (hip clean and hip snatch).

Phase 2 volume is dialed back as intensity is dialed up. Main lifts are done from the knee (hang clean and hang snatch).

Phase 3 is a tapering phase in preparation for hitting max attempts on the final day.

Learn more about the program on the r/fitness wiki.

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PROGRAM OVERVIEW

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
Muscle Engagement
Front
Back
MuscleSets
Quadriceps
19.8%
Olympic
15.9%
Glutes
15.9%
Upper Back
11.9%
Lower Back
8.1%
Middle Delts
6.1%
Front Delts
4%
Triceps
3.8%
Hamstrings
3.7%
Other
2.6%
Lats
2.2%
Abs
1.9%
Chest
1.7%
Adductors
1.5%
Biceps
0.9%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
70%*
2
Squat (Barbell)
3
10 reps
65%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
65%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
75%*
2
Squat (Barbell)
3
10 reps
70%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
70%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
80%*
2
Squat (Barbell)
3
10 reps
75%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
75%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
85%*
2
Squat (Barbell)
5
5 reps
80%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
80%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
90%*
2
Squat (Barbell)
5
5 reps
85%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
85%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
95%*
2
Squat (Barbell)
5
5 reps
90%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
90%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
100%
2
Clean & Jerk
1
1 reps
100%
3
Box Jump
5
5 reps
-
4
Push Up (Weighted)
2
10 reps
-
5
Back Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
-
2
Clean & Jerk
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
60%*
2
Hip Clean
6
5 reps
60%*
3
Snatch Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
65%*
2
Hip Clean
6
5 reps
65%*
3
Snatch Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
70%*
2
Hip Clean
6
5 reps
70%*
3
Snatch Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
70%*
2
Hang Clean
6
3 reps
70%*
3
Snatch Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
75%*
2
Hang Clean
6
3 reps
75%*
3
Snatch Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
80%*
2
Hang Clean
6
3 reps
80%*
3
Snatch Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3
3
3
1 reps
1 reps
1 reps
1 reps
1 reps
50%
65%
70%
75%
80%
2
Clean & Jerk
3
3
3
3
3
1 reps
1 reps
1 reps
1 reps
1 reps
50%
65%
70%
75%
80%
3
Box Jump
5
5 reps
-
4
Back Extension
3
10 reps
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
60%*
2
Squat (Barbell)
3
10 reps
55%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
55%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
65%*
2
Squat (Barbell)
3
10 reps
60%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
60%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
5 reps
70%*
2
Squat (Barbell)
3
10 reps
65%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
65%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
70%*
2
Squat (Barbell)
5
5 reps
70%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
70%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
75%*
2
Squat (Barbell)
5
5 reps
75%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
75%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
3 reps
80%*
2
Squat (Barbell)
5
5 reps
80%
3
Lunge (Barbell)
3
10 reps
-
4
Overhead Press (Barbell)
5
5 reps
80%
5
Push Up (Weighted)
2
10 reps
-
* 1RM of Clean & Jerk
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
2
2
2
2
2
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
65%
70%
75%
80%
85%
2
Clean & Jerk
2
2
2
2
2
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
65%
70%
75%
80%
85%
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Push Up (Weighted)
3
10 reps
-
5
Back Extension
3
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
70%*
2
Hip Clean
6
5 reps
70%*
3
Clean Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
75%*
2
Hip Clean
6
5 reps
75%*
3
Clean Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
5 reps
80%*
2
Hip Clean
6
5 reps
80%*
3
Clean Deadlift
6
5 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
85%*
2
Hang Clean
6
3 reps
85%*
3
Clean Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
90%*
2
Hang Clean
6
3 reps
90%*
3
Clean Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
6
3 reps
95%*
2
Hang Clean
6
3 reps
95%*
3
Clean Deadlift
6
3 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Box Jump
3
10 reps
-
6
Back Extension
3
10 reps
-
* 1RM of Snatch (Barbell), Clean & Jerk
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
4
4
4
4
1 reps
1 reps
1 reps
1 reps
1 reps
50%
55%
60%
65%
70%
2
Clean & Jerk
4
4
4
4
4
1 reps
1 reps
1 reps
1 reps
1 reps
50%
55%
60%
65%
70%
Day 4
No exercises added to this day
WHAT PEOPLE ARE SAYING(11 ratings)
Only ratings with written feedback are displayed here.
4.32 / 5
Shane P.Age 47, Man
2 months ago
5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Little too long near the end because of weight. Snatch skill didn’t match the weight requirement.
riccardoAge 40, Man
6 months ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Go to routine when I am not sure what to do. On the day with lower % I do a variation of the main lift: for example no foot or front squat with the indicated percentage.
Show All Reviews
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4.8 Stars with 10, 000+ Ratings