Olympic Lifts and Upper Body Hypertrophy

This program is designed for athletes who want to improve their Olympic lifts while simultaneously building meaningful upper‑body muscle mass. It combines a structured, progressive weightlifting cycle with dedicated hypertrophy‑focused upper‑body training days, creating a balanced approach that develops both technical performance and physique.
The Olympic lifting portion follows a consistent weekly structure built around snatch work, clean & jerk development, squatting strength, and targeted pulling variations. By repeating the same core movements each week—snatch singles and triples, clean & jerk doubles, front squats, clean pulls, snatch pulls, and overhead stability work—you reinforce motor patterns, improve bar path efficiency, and build the specific strength required for heavier attempts. The progression of volume and intensity across the cycle ensures that you accumulate enough workload to drive adaptation while still peaking effectively for heavy singles and 1RM testing in the final weeks.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Snatch (Barbell)

Snatch Pull

Squat (Barbell)

Full Body - Snatch

Pull-Up (Weighted)

Unilateral Seated Cable Row

Upper - Hypertrophy

Clean and Jerk

Front Squat (Barbell)

Clean Pull

Full Body - Clean & Jerk

Standing Shoulder Press (Dumbbell)

Overhead Squat

Clean (Barbell)

Split Jerk

Full Body - Olympic Lifts

Start

Extra Volume

Heavy Week

Deload

Building Intensity

Taper

Max Out

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