4 Week beginner programme designed to help you progress with weightlifting. You should be able to perform a snatch, clean and jerk and back squat with reasonable competence before starting this programme.

Starting Snatch Max

Starting Clean and Jerk Max

Starting Back Squat Max

Starting Front Squat Max

Session 1

Exercise 1 - Hang Snatch (5 sets of 3) - Week 1

Exercise 1 - Hang Snatch (5 sets of 2) - Week 2

Exercise 1 - Hang Snatch (4 sets of 3) - Week 3

Exercise 1 - Hang Snatch (3 sets of 3) - Week 4

Exercise 2 - Clean + Front Squat + Push Press + Jerk (3 sets of 3) Week 1

Exercise 2 - Clean + Front Squat + Push Press + Jerk (3 sets of 3) Week 2

Exercise 2 - Clean + Front Squat + Push Press + Jerk (3 sets of 2) Week 3

Exercise 2 - Clean + Front Squat + Push Press + Jerk (3 sets of 2) Week 4

Exercise 3 - Back Squat 6 sets of 2 (week 1 to 4)

Exercise 4 - Snatch 3 sets of 2 (week 1 to 4)

Accessory

Behind Neck Press - 3x10 Glute Ham Raise - 3x10 Sit Ups - 3x10

Session 2

Exercise 1 - Hang Clean and Jerk (5 sets of 3) - Week 1

Exercise 1 - Hang Clean and Jerk (4 sets of 3) - Week 2

Exercise 1 - Hang Clean and Jerk (4 sets of 2) - Week 3

Exercise 1 - Hang Clean and Jerk (3 sets of 2) - Week 4

Exercise 2 - Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 - (3 sets of 3) - Week 1

Exercise 2 - Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 - (3 sets of 3) - Week 2

Exercise 2 - Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 - (3 sets of 2) - Week 3

Exercise 2 - Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 - (3 sets of 2) - Week 4

Exercise 3 - Front Squat (3 sets of 3) Week 1 to 4

Exercise 4 - Clean (3 sets of 2) Week 1 to 4

Accessory

Bench Press - 3x5 Pull Up - 3x5 Hanging Leg Raise - 3x8

Session 3

Snatch - 10 singles of at least - if you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again. Once you have made 10 singles of at least this weight move on (week 1 to 4)

Clean and Jerk - 10 singles of at least - if you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again. Once you have made 10 singles of at least this weight move on (week 1 to 4)

Snatch Pull - (3 sets of 3) - Week 1 to 4

Back Squat - (6 sets of 3) - Week 1 to 4

Jerk out of the Rack (3 sets of 3) - Week 1 to 4

Accessory

Renegade Row - 3x8 Deficit Press Ups - 3x10 Plank or weighted bridge - 3 sets