Tips That Will Make You Better at Olympic Weightlifting

Olympic Weightlifting Exercises: Sample Program

Sample Olympic Weightlifting Workout Program

Day 1: Chest & Back (3×5)

Exercise Sets Reps A1 Incline Dumbbell Presses 3 10 B1 Barbell Curls 4 12 C1 Decline Bench Dips 5 15 E1 Seated Cable Rows 6 16 F1 Standing Close Grip Pull Downs 7 18 Total = 20 reps

Day 2: Legs (4×10)

Exercise Sets Reps A2 Leg Extensions 3 8 B1 Good Mornings 4 10 C1 Squats 5 12 D1 Lunges 6 14 E1 Step Ups 7 18 Total = 16 reps

Day 3: Shoulders (4×8)

Exercise Sets Reps A2 Overhead Tricep Pushdowns 3 8 B1 Seated Military Presses 4 10 C1 Skull Crushers 5 12 D1 Hammer Strength Curls 6 14 E1 Reverse Hypers 4 16 Total = 12 reps

Day 4: Arms (4×6)

Tips That Will Make You Better at Olympic Weightlifting - Picture

Exercise Sets Reps A2 Barbell Curls 3 8 B1 Lat Pull Down Machine 3 10 C1 Dips 3 12 D1 Ab Wheel Rollouts 4 15 E1 Banded Triceps Extensions 5 18 Total = 24 reps

Day 5: Off Day!

Day 6: Legs (4×10)

Exercise Sets Reps A2 Leg Extensions 3 8 B1 Good Mornings 4 10 C1 Squats 5 12 D1 Lunges 6 14 E1 Step Ups 7 18 Total = 16 reps

Day 7: Off Day!

Day 8: Chest & Back (4×5)

Exercise Sets Reps A2 Incline Dumbbell Presses 3 10 B1 Barbell Curls 4 12 C1 Decline Bench Dips 5 15 E1 Seated Cable Rows 6 16 F1 Standing Close Grip Pull Downs 7 18 Total = 20 reps

Day 9: Off Day!

Day 10: Shoulders (4×8)

Exercise Sets Reps A2 Overhead Tricep Pushdowns 3 8 B1 Seated Military Presses 4 10 C1 Skull Crushers 5 12 D1 Hammer Strength Curls 6 14 E1 Reverse Hypers 4 16 Total = 12 reps

Day 11: Off Day!

Tips That Will Make You Better at Olympic Weightlifting - GYM FIT WORKOUT

Day 12: Off Day!

Day 13: Off Day!

Day 14: Arms (4×6)

Exercise Sets Reps A2 Barbell Curls 3 8 B1 Lat Pull Down Machine 3 10 C1 Dips 3 12 D1 Ab Wheel Rollouts 4 15 E1 Banded Triceps Extensions 5 18 Total = 20 reps

Day 15: Off Day!

Day 16: Legs (4×10)

Exercise Sets Reps A2 Leg Extensions 3 8 B1 Good Mornings 4 10 C1 Squats 5 12 D1 Lunges 6 14 E1 Step Ups 7 18 Total = 16 reps

Day 17: Off Day!

Day 18: Chest & Back (4×5)

Exercise Sets Reps A2 Incline Dumbbell Presses 3 10 B1 Barbell Curls 4 12 C1 Decline Bench Dips 5 15 E1 Seated Cable Rows 6 16 F1 Standing Close Grip Pull Downs 7 18 Total = 20 reps

Tips That Will Make You Better at Olympic Weightlifting - Picture

Day 19: Off Day!

Day 20: Shoulders (4×8)

Exercise Sets Reps A2 Overhead Tricep Pushdowns 3 8 B1 Seated Military Presses 4 10 C1 Skull Crushers 5 12 D1 Hammer Strength Curls 6 14 E1 Reverse Hypers 4 16 Total = 12 reps

Day 21: Off Day!

Day 22: Off Day!

Day 23: Off Day!

Day 24: Off Day!

As you can see from the above sample olympic weightlifting program, the lifts are done once every five days. This allows for ample recovery time and allows you to focus on each muscle group. The program works on a four-week cycle that rotates the exercises and sets, so that you are constantly mixing it up to keep your body from adapting. It’s important to note that this is just a sample program.

You can certainly make adjustments based on your goals. For example, if your goal is to improve your clean and jerk, you would want to work on that more than the snatch. You can make those adjustments as you see fit.

Tips That Will Make You Better at Olympic Weightlifting - gym fit workout

Now that you have a better understanding of how to put together this weightlifting program, get to it!

Sources & references used in this article:

10 Tips to Smash Through a Training Plateau by S McArthur – breakingmuscle.co.uk

Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts—from Beginner to Gold Medal by D Randolph – 2015 – books.google.com

Studies Prove Olympic Lifting Has Less Injuries Than Major League Baseball by L Mulligan