Unlock your potential with this 4-week Olympic weightlifting program designed for serious lifters ready to elevate their game. Committing to four days a week, you'll master key lifts like the Clean and Jerk, Snatch, and Split Jerk, while also incorporating essential accessory movements for overall strength and stability. With a focus on technique and intensity, this program is structured to build explosive power and enhance your lifting efficiency. Get ready to push your limits and achieve new personal bests!

Short programme for time in-between programmes



4 weeks -  Olympic weightlifting 

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Week 1

Week 2

Week 3

Week 4

Behind The Neck Split Jerk

Squat (Barbell)

Snatch Grip Push Press

Bulgarian Split Squat (Dumbbell)

Dip (Weighted)

Sit Up

Tuesday

Hip Snatch

Clean and Jerk

Snatch High Pull

Hanging Knee Raise

Bent Over Row (Barbell)

Jump Squat

Back Extension (Weighted)

Thursday

Power Jerk

Front Squat (Barbell)

Overhead Press (Barbell)

Hack Squat

Overhead Press (Dumbbell)

Hollow Hold

Saturday

Snatch (Barbell)

Hip Clean

Clean High Pull

Reverse Abs Crunch (Bodyweight)

Romanian Deadlift (Dumbbell)

Chin-Up (Bodyweight)

Sunday

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