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Home » Greg Everett » 3 Day Beginner Olympic Weightlifting Program

3 Day Beginner Olympic Weightlifting Program

January 8, 2012 By Gregor Winter

Greg Everett on The Most Basic Program In The World.

Day 1
Snatch
Snatch Pull
Front Squat

Day 2
Jerk
Push Press
Overhead Squat

Day 3
Clean & Jerk
Clean Pull
Back Squat

Sets and Reps

  • Week 1: start conservative
  • Week 3-4: add weight, decrease reps if necessary

For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week. 

This is the basic outline. Substitute different exercises depending on your deficiencies.

Also check out Glenn Pendlay’s Beginner Weightlifting Program

Filed Under: Greg Everett, routines, training program, weightlifting

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Vadim Nikolajev says

    April 26, 2013 at 20:17

    What rep range should I use for squat variations and the pulls?

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