Elevate your strength and technique with the Olympic Weightlifting x 531 x Upper/Lower program, a comprehensive 7-week plan designed for dedicated lifters. This 4-day split focuses on mastering Olympic lifts like the Snatch and Clean and Jerk, while integrating essential strength-building exercises such as Front Squats and Romanian Deadlifts. Each session is strategically crafted to enhance your power and stability, pushing you to new personal bests. Join us and transform your lifting game with structured intensity and progressive overload!

Combine 5-3-1 progression for strength lifts with Olympic Weightlifting.
After every day add Push/Pull/One side leg/abs exercises of choice for 25-50 reps each.

Olympic Weightlifting x 531 x Upper/Lower

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Snatch (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Clean and Jerk

Push Press (Barbell)

Pendlay Row

Floor Press (Barbell)

Hip Snatch

Snatch Pull

Squat (Barbell)

Hang Below Knee Power Clean + Power Jerk

Snatch Grip Push Press

Chin-Up (Weighted)

Overhead Press (Barbell)

Hang Snatch

Hang Clean

Hip Clean

Chin-Up (Bodyweight)

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