Weightlifting Programs
3-Phase Cycle
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:
Good For:
- Intermediate to advanced lifters
- Lifters without accurate 1RMs
- Overhead and squat strength
- 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
Week 1 of 18
Questions? Get answers here or post in comments.
- 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
Week 1 of 18
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
15 KB swings
15 pull-ups
Questions? Get answers here or post in comments.
- 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
15 KB swings
15 pull-ups
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Questions? Get answers here or post in comments.
- 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
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
10 sandbag power cleans
10 sandbag push press
Questions? Get answers here or post in comments.
- 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
10 sandbag power cleans
10 sandbag push press
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Questions? Get answers here or post in comments.
- 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.
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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 97,490 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 97,490 athletes around the world!
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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!
Alyssa Sulay
Greg Everett