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4 Week Olympic Weightlifting Program

Embarking on an Olympic weightlifting journey marries power with precision. This 4-week program lays a foundational stone for beginners, encompassing the crucial lifts of snatch and clean & jerk, supplemented with accessory work.

4 Week Olympic Weightlifting Program

Week 1 Review

How to read Olympic weightlifting training plan load

In Olympic weightlifting and strength training there is a standard form of writing planned load. Coach give a prescribtion that athletes need to do on the each training in specific way.

Let`s talke a look on certain example:

It means that in this specific exercise – Back Squat, athlete will do for
1 set for 4 reps on 50%, 3 sets for 4 reps on 65%, 1 set for 4 reps on 75%,

% – counts from actual 1 RM, means that if your current 1 RM 100 kg (220 lbs), athlete work 1 set for 4 reps on 50% – 50 kg (110 lbs), 3 sets for 4 reps on 65% – 65 kg (143 lbs), 1 set for 4 reps on 75% – 75 kg (165 lbs)

Day 1: Snatch Focus

10 minutes of dynamic stretches, prioritizing the shoulders and hips.

SUPERMAN 3 sets / 20 reps
HIP Snatch BALANCE + Snatch Sots PRESS 3 sets / 5+5 reps
Initiating the movement pattern.

SNATCH + Overhead SQUAT 5 sets / 3+1 reps
Working on the power position and the bar receiving & stability overhead.

Snatch PULL 4 sets / 4 reps
Working on strength and angles.

BOX JUMP 5 sets / 8 reps
Developing explosiveness.

Reverse PLANK 4 sets / 30 sec
Core strengthening.

Female Squats

Day 2: Accessory & Conditioning

Warm-up: 10 minutes of full-body dynamics.

HYPEREXTENSION 3 sets / 20 reps

Thruster 3 sets / 8 reps
Total body work.

Good Morning 4 sets / 8 reps
Strengthening the posterior chain.

Split SQUAT 3 sets / 8+8 reps
Enhancing lower body stability and balance.

Incline Bench PRESS 4 sets / 12 reps
Boosting upper body strength.

Iron butterfly 3 sets / 20 reps
Cultivating core strength.

Hack Squat Machine

Day 3: Clean & Jerk Emphasis

Warm-up: 10 minutes, focusing on wrists, hips, and shoulders.

SUPERMAN 3 sets / 20 reps
Enhancing lower back and core strength endurance.

Front SQUAT with straps 3 sets / 8 reps
Upper body mobility setup.

CLEAN & JERK 5 sets / 2+2 reps
Marrying power and precision for total body athleticism.

CLEAN PULL 4 sets / 4 reps
Boosting explosive hip drive and pull strength.

Front SQUAT 4 sets / 4 reps
Improving lower body strength and core stability.

Sitting PRESS 3 sets / 10 reps
Fortifying shoulder and upper body power.

NOTE: as far as this program is for beginners, there is no specific load target. Need to pick the comfortable, but quite challenging weight to be able to perform lifts without form compromising.


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Expanded Further Programming Recommendations

1. Progressive Overload

As you navigate beyond this foundational 4-week plan, aim to increase your loads methodically. A good benchmark is to target a rise of 2-3% each week, but always under the caveat that form remains impeccable.

2. Volume vs. Intensity

While it’s natural to feel inclined to do more as you progress, it’s imperative to strike a balance. If you’re pushing the intensity by lifting heavier, consider dialing back the volume slightly.

3. Accessory Emphasis

Don’t underestimate the power of accessory work. As you advance, delve deeper into exercises that support the primary lifts.

4. Regular Feedback and Check-ins

Make it a habit to record your sessions, preferably from multiple angles.

5. Periodization Planning

As you venture further, look into adopting a periodized approach. This means structuring your training into specific cycles, each with a particular focus.

6. Rest and Recovery

More training demands more recovery. As intensity and volume ramp up, so should your focus on rest days, stretching, mobility work.

Deadlift Outdoor


A well-structured 4-week Olympic weightlifting program offers a robust introduction to this demanding yet rewarding sport. As you build on this foundation, remember that patience, consistency, and technique reign supreme. The journey is as much about mastering one’s own body as it is about lifting external weight.

Also Read:


  1. Narendra Yadav, Anuj Kumar, “Post-intense exercise sleep concerns in weightlifters: A pilot study” 2019 Jul; NCBI 75(3): 325–329.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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