oly lifting

Elevate your lifting game with this comprehensive 3-week Olympic lifting program designed for dedicated athletes. Training four days a week, you'll focus on essential lifts like the Clean and Jerk, Snatch, and Front Squat, ensuring you build strength, power, and technique. Each session combines high-intensity barbell work with accessory movements to enhance your overall performance. Get ready to push your limits and achieve new personal bests in the gym!

this program is designed to gain strength and size

default

Week 1

Week 2

Week 3

Clean and Jerk

Pull-Up (Neutral Grip, Bodyweight)

Front Squat (Barbell)

sunday

Snatch (Barbell)

Overhead Squat

tuesday 

Clean Pull

One Arm Lateral Raise (Dumbbell)

wednesday 

Snatch Deadlift

Skull Crusher (Barbell)

friday

Behind-the-Neck Push Press

Sit Up

Rear Delt Fly (Dumbbell)

Hang Snatch

Barbell Row

Romanian Deadlift (Barbell)

Front Squat (Dumbbell)

Pike Push Up

Push Up

0 reviews for oly lifting