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6 Day Olympic Weightlifting Program

Olympic weightlifting, an intricate blend of power, technique, and determination, requires dedicated training.

For those eager to dive deep into this discipline or refine their edge, a meticulous six-day regimen can be a good plan for comprehensive competition preparation. 

6 Day Olympic Weightlifting Program

Make sure to provide 10-15 min warmup before and cool down and stretching after each session.

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

Specific Warm-up (2 rounds)
Good Morning 8 reps
Box Jump 6 reps
PVC Muscle Snatch + OHS – 6+6 reps

50% 2/3+2; 60% 2/2+2; 70% 3/2+1

Snatch High PULL
60% 2/4; 70% 3/3

50% 3/3; 60% 1/3; 70% 2/3; 75% 2/2

Female Squat Back View

Day 2

Specific Warm-up (2 rounds)
Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Clean BALANCE 6 reps

CLEAN from blocks + Front SQUAT
50% 2/3+2; 60% 2/3+2; 70% 3/2+2

CLEAN Pull from blocks
70% 2/3; 80% 2/3; 90% 2/2

Military PRESS with Rubber Bands 3 sets / 5 reps

Day 3

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
PVC Snatch Balance 6 reps
PVC Snatch onto the plates 6 reps

SNATCH + Hang SNATCH above knee
50% 2/1+3; 60% 1/1+); 70% 2/1+1; 75% 2/1+1

Snatch Hang PULL above knee
60% 1/3; 70% 2/3; 80% 2/

50% 2/3; 60% 1/3; 70% 2/3; 80% 1/2; 90% 2/2

Depth Jump 3 sets /5 reps

Deadlift Outdoor

Day 4

Specific Warm-up (2 rounds)
Good Morning 8 reps
PVC Elbows Rotation 8 reps
PVC Muscle Clean + Sots Press 6+6 reps

50% 2/3; 60% 2/2; 70% 3/2;

50% 2/2+3; 60% 1/1+3; 70% 2/1+2; 75-80% 2/1+2

Back SQUAT with pause
50% 2/3; 60% 1/3; 70% 3/2

Day 5

Specific Warm-up (2 rounds)
Reverse Hyperextension 10 reps
Gakk Squat 15 reps
PVC HIP Snatch BALANCE from the toes 6 reps

​​Hip SNATCH + Overhead SQUAT up to 40% 10/3+2

Barbell Squat JUMP 15-20 kg 5 sets /5 reps

Day 6

Active Recovery & Mobility

Light Cardio (20 min)
Maintaining an elevated heart rate but allowing muscles to recover.

Stretching & Flexibility (20 min)
Focusing on muscle groups heavily worked during the week.

Squat on Competitions

Streamlined Recommendations for Steady Progression

Progressive Overload: Increase loads by 2-2% either weekly or bi-weekly, ensuring consistent yet manageable growth.

Deload Weeks: Every 4-6 weeks, reduce weights by 40-50% for recovery and muscle adaptation.

Volume-Intensity Trade-off: When raising intensity, slightly reduce volume, and vice versa.

Self-assessment: Periodically film and review your lifts to refine technique and form.

Technique Variations: Introduce lifts like pause squats or hang snatches after mastering basics to challenge and progress further.

Rotate Accessory Work: Change accessory exercises every 4-6 weeks to target diverse muscles and avoid plateaus.

Active Recovery: Incorporate sessions focusing on mobility and light activity, aiding in muscle recovery.

Listen & Adapt: Pay heed to your body’s signals and adjust when needed.

Prioritize safety and technique above all, ensuring long-term success and reduced injury risks.

Gym Heavy Squats


Get started on your weightlifting journey with the Torokhtiy Free Olympic Weightlifting Program! Perfect for beginners, this FREE 2-week program focuses on Snatch and Clean & Jerk techniques. Suitable for all levels, it’s designed for muscle and technical preparation.


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This six-day Olympic weightlifting template can offer profound growth in strength, form, and technique. For more details, check this weightlifting program, designed to improve your power & speed in the snatch and clean. Keep in mind, commitment, correct progression, and rest are as vital as the workouts themselves.

Also Read:


  1. Marianne Huebner, “How Do Master Weightlifters Train? A Transnational Study of Weightlifting Training Practices and Concurrent Training”, 2022, Mar NCBI, 19(5): 2708.

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By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

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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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