Olympic PHUL

Unlock your potential with the Olympic PHUL program, a comprehensive 12-week training plan designed for serious lifters. This 4-day split focuses on building strength and power through Olympic lifts like the Snatch and Clean and Jerk, complemented by essential accessory movements. Each workout is strategically crafted to enhance your performance and muscle growth, ensuring you maximize your gains while honing your technique. Get ready to elevate your lifting game and achieve your fitness goals!

Practice olympic lifts while increasing strength and train hypertrophy

Recommended schedule: 

Monday/Wednesday/Friday/Saturday

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Snatch (Barbell)

Squat (Barbell)

Snatch Pull

Hack Squat

Romanian Deadlift (Dumbbell)

Standing Calf Raise

Lower Strength

Clean and Jerk

Push Press (Barbell)

Pendlay Row

Overhead Press (Dumbbell)

Lat Pulldown

Hammer Curl (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Upper Strength

Hip Snatch

Hip Clean

Front Squat (Barbell)

Lunge (Kettlebell)

Back Extension (Weighted)

Calf Raise (Leg Press)

Lower Hypertrophy

Power Jerk

Overhead Press (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Lying Rear Lateral Raise

Pullover (Dumbbell)

Tricep Extension (Cable)

Bicep Curl (Cable)

Upper Hypertrophy

Clean Pull

Hang Snatch

Hang Clean

Snatch Pull + Hang Snatch

Clean Pull + Hang Clean

Split Jerk

Clean (Barbell)

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