Intermediate Block Periodization Oly Program
(7 reviews)
For intermediate Olympic lifters looking to continue building strength and technique
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.
Program Overview
| Coach | Dr. Kyle Pierce of LSUS Weightlifting  |
| Level | Intermediate |
| Equipment | Full Gym |
| Time Per Workout | 60 minutes |
| Days Per Week | 4 days |
| Program Length | 8 weeks |
Start the program
on Boostcamp for free
on Boostcamp for free
Week 1 · Phase 1
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 5 |
| Squat (Barbell) | 3 | 10 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 3 | 10 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Snatch Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 5 | |
| Squat (Barbell) | 3 | 10 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 3 | 10 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Clean Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Week 2 · Phase 1
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 5 |
| Squat (Barbell) | 3 | 10 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 3 | 10 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Snatch Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 5 | |
| Squat (Barbell) | 3 | 10 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 3 | 10 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Clean Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Week 3 · Phase 1
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 5 |
| Squat (Barbell) | 3 | 10 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 3 | 10 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Snatch Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 5 | |
| Squat (Barbell) | 3 | 10 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 3 | 10 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hip Snatch | 6 | 5 | |
| Hip Clean | 6 | 5 | |
| Clean Deadlift | 6 | 5 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Week 4 · Phase 2
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 3 |
| Squat (Barbell) | 5 | 5 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 5 | 5 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Snatch Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 3 | |
| Squat (Barbell) | 5 | 5 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 5 | 5 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Clean Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Week 5 · Phase 2
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 3 |
| Squat (Barbell) | 5 | 5 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 5 | 5 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Snatch Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 3 | |
| Squat (Barbell) | 5 | 5 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 5 | 5 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Clean Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Week 6 · Phase 2
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Split Jerk | 6 | 3 |
| Squat (Barbell) | 5 | 5 |
| Lunge (Barbell) | 3 | 10 |
| Overhead Press (Barbell) | 5 | 5 |
| Push Up (Weighted) | 2 | 10 |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Snatch Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Split Jerk | 6 | 3 | |
| Squat (Barbell) | 5 | 5 | |
| Lunge (Barbell) | 3 | 10 | |
| Overhead Press (Barbell) | 5 | 5 | |
| Push Up (Weighted) | 2 | 10 | |
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Day 4
| Exercise | Sets | Reps | |
|---|---|---|---|
| Hang Snatch | 6 | 3 | |
| Hang Clean | 6 | 3 | |
| Clean Deadlift | 6 | 3 | |
| Pull-Up (Bodyweight) | 3 | 10 | |
| Box Jump | 3 | 10 | |
| Back Extension | 3 | 10 | |
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Taper week
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Snatch (Barbell) | 1 | 1 |
| Clean & Jerk | 1 | 1 |
| Box Jump | 5 | 5 |
| Push Up (Weighted) | 2 | 10 |
| Back Extension | 2 | 10 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Snatch (Barbell) | 3 | 1 |
| 3 | 1 | |
| 3 | 1 | |
| 3 | 1 | |
| 3 | 1 | |
| Clean & Jerk | 3 | 1 |
| 3 | 1 | |
| 3 | 1 | |
| 3 | 1 | |
| 3 | 1 | |
| Box Jump | 5 | 5 |
| Back Extension | 3 | 10 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Snatch (Barbell) | 2 | 1 |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| Clean & Jerk | 2 | 1 |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| 2 | 1 | |
| Pull-Up (Bodyweight) | 3 | 10 |
| Push Up (Weighted) | 3 | 10 |
| Back Extension | 3 | 10 |
Day 4
| Exercise | Sets | Reps |
|---|---|---|
| Snatch (Barbell) | 4 | 1 |
| 4 | 1 | |
| 4 | 1 | |
| 4 | 1 | |
| 4 | 1 | |
| Clean & Jerk | 4 | 1 |
| 4 | 1 | |
| 4 | 1 | |
| 4 | 1 | |
| 4 | 1 |
Max Out
Day 1
| Exercise | Sets | Reps | |
|---|---|---|---|
| Snatch (Barbell) | 1 | 1 | |
| Clean & Jerk | 1 | 1 | |
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Day 2
| Exercise | Sets | Reps | |
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Day 3
| Exercise | Sets | Reps | |
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Day 4
| Exercise | Sets | Reps | |
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What People Are Saying
4.7/ 5
Alli R.Woman, 42
4 weeks complete
12 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Excellent strength program to incorporate with performance based CrossFit workouts.
2 months ago
영재 권.-
4 weeks complete
No modifications
Good
2 months ago
LillyWoman, 38
4 weeks complete
25 years of prior experience
More than expected strength gains
Marginal modifications
So I was recommended to this app by a coworker, and by the sound, it seemed like a great program! So I think my expectations were set high, so I gotta say that first!
Now I’m not saying the program did not work, because it did! But I think it wasn’t anything I was super wowed about, other than the fact that I stuck to it and followed through w it!
All the benefits (I feel I loved): It def kept me locked in. Following this program actually helped hold me ACCOUNTABLE! So that was amazin! Loved the different VARIETY in EXERCISES! Helped BUILT WEIGHT! It showed me how to STRUCTURE EXERCISES better. Had me SWEATIN, I was super FOCUSED because I wanted to develop my performance! Which it also did, it helped me ADVANCE my PERFORMANCE! The clock was super convenient because it also showed me how long I was taking to complete the workout!
Minor dislike: I guess I just had higher expectations, so I was expecting it to challenge me more, so I get more results! But that could be due to a combination of diff things!
3 months ago
kerobles1Man, 34
5 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program. Will redo in a couple of weeks
5 months ago
Wesley S.Man, 17
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I wish I had a greater technical foundation before starting the program.
6 months ago
Steven D.Man, 22
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Had to make marginal changes sometimes due to equipment limitations and lingering injuries but overall awesome program
6 months ago
홍석 이.Man, 25
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
역도 프러그램 처음 해보는데 좋네요
a year ago