Weightlifting Programs
4-Block Cycle 3
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis using the original format of the Catalyst Athletics online training program.
Register for Instant Access
Our weightlifting training programs are currently used by 85,782 athletes around the world! Register to join them with a free or premium account.- 60 different training programs with new ones added regularly
- Guaranteed response to posted questions from a coach
- Programs available in web, text and Excel spreadsheet format
- Free account: Access to daily workouts and free programs
- Premium account: Access to all programs - only $15/month!
- DOES NOT include app access; purchase directly from app
Register Now Login
Sample Week
Week 1 Day 1 Monday
Week 1S1
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Back squat - 83% x 3 x 5
- Snatch deadlift - 110% (of sn) x 3 x 3
- Push press - 80% x 5 x 5
- Pull-ups - 3 x 10 (add weight if needed)
- Weighted sit-ups (DB or plate behind neck) - 3 x 10
- Lateral planks - 3 x max
Week 1S1
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Muscle snatch - heavy single
- Tall clean + push press + push jerk - 50% (of clean) x 2 x 4
3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Front squat - 73% x 3 x 5
- Snatch pull - 100% x 3 x 3
- Rack jerk behind neck - heavy single; 85% of single x 1 x 3
3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
- Overhead squat - heavy single; 85% of single x 2 x 3
- Chin-ups - 3 x 12 (add weight if needed)
4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Ab work of choice
Post numbers and questions to comments.
Questions? Get answers here or post in comments.
Join an Online Team
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Join one of our online teams and get programming by and feedback from Greg Everett while training virtually alongside teammates for support and friendly competition. Get programming in the industry-leading Train Heroic app.
Choose a Training Program
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 85,782 athletes around the world!
Choose from 60 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 85,782 athletes around the world!
 |
 |
 |
 |
Greg Everett