3 Day Beginner Olympic Weightlifting Program

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