Weightlifting Programs

3-Phase Cycle


18 weeks   |   $25   |   Web, Text, Excel

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

Good For:
  • Intermediate to advanced lifters
  • Lifters without accurate 1RMs
  • Overhead and squat strength
Notes:
  • This is a tough program, and is not suitable for beginning lifters.
  • Conditioning work at the end of some workouts is optional

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Sample Week

Week 1 Day 1 Monday
Comments (20)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
  • Push Press - heavy 8; 95% x 8, 90% x 8
  • Back Squat - heavy 8; 95% x 8, 90% x 8
  • Jerk dip squat - heavy 8, 95% x 8, 90% x 8
This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.

Week 1 of 18

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Clean - heavy 5, 95% x 5, 90% x 5
  • Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
  • Clean Pull - heavy 8; 95% x 8, 90% x 8
3 sets; no rest:
15 KB swings
15 pull-ups

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Pause Jerk - heavy 5, 95% x 5, 90% x 5
  • OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy 5; 95% x 5, 90% x 5
  • Snatch pull - heavy 8, 95% x 8, 90% x 8
  • Hang muscle snatch - heavy 5; 95% x 5, 90% x 5
3 sets; no rest:
10 sandbag power cleans
10 sandbag push press

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy 3; 90% x 3
  • Clean & Jerk - heavy 3+1; 90% x 3+1
  • Front squat - heavy 5; 95% x 5, 90% x 5
  • Good morning - heavy 8; 95% x 8, 90% x 8


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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3 Comments
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Joey Paladino
December 6 2015
Just wanted to take the time to write a review of this great program...

Im the owner of Crossfit Pace Patriot Pride and head coach of the CF3P Barbell team. We used this program to prepare us for the FL State Championship. I have a youth team consisting of one 10 y/o 31kg, one 14y/o 44kg, and two 69+kg 13 y/os who all seen more than 5kg PRs after completing this program.

easy to follow
hard work
results

thank you for providing the instruction!
Tyler Lofgren
January 11 2018
If we hit a new PR at any point in the program should we update our maxes?
Tyler - Yes, you would update your maxes, and take the prescribed % off you new maxes. 

Alyssa Sulay