Weightlifting Programs

4-Block Cycle 3


16 weeks   |   Free   |   Web, Text

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 82,143 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

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Monday
Comments (38)  |  Help  |  Programs  |  Exercises

  • 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
Comments (34)  |  Help  |  Programs  |  Exercises

  • 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
Comments (23)  |  Help  |  Programs  |  Exercises

  • 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 4 Thursday
Comments (14)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (32)  |  Help  |  Programs  |  Exercises

  • 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
Comments (23)  |  Help  |  Programs  |  Exercises

  • 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.
Week 1 Day 7 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.




2 Comments
Please log in to post a comment

Chacha Bocha
May 29 2020
Can I workout 5 days in a row, i.e, Monday to Friday and rest saturday and sunday instead of resting thursday and sunday
Yes, but your 5th day is going to be less successful and therefore so will the program as a whole.

Greg Everett