12 Week 4 days per week Olympic Weightlifting Program

Devanney Strength

Olympic Lifting, Weightlifting, Strength & Conditioning
Coach
Jordan Devanney

This is a 12-week Olympic weightlifting program that requires four training sessions per week. The system is designed in accordance with soviet weightlifting principles so has a high focus on the full lifts themselves with a high frequency of squatting. I have trimmed the fat to make this program more friendly to athletes who also have other life commitments such as work and family. The program is designed to help you destroy your previous PR's with a max week in the final week. I have set the user guide to intermediate as the program require you to be proficient with the lifts.

$40
Get 12 Week 4 days per week Olympic Weightlifting Program
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Your Performance is our Profession.
Evidence-based programming. Stop leaving your performance up to guesswork. We build all of our programs around tired and tested methods rooted in Sports science. So how about you stop wondering why your progress is stagnating and start smashing PR's.
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A coach in your pocket.
Direct access to strength and conditioning professionals. The reason we use Trainheoric to deliver our programming is that no matter where you are in the world, we can be there to support you all the way. Got a question? We are here to answer it. Need a form check sends us a video in the chatbox and well give you constructive feedback.
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Develop fitness & movement skills
We are client-focused and results-driven. But most importantly, we care about every person we work with. We aim to exceed expectations and help you exceed your goals.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Stands
Recommended
a few resistance bands
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Sample Week
Week 1 of 12-week program
Sunday
12 Week 4 days per week Olympic Weightlifting Program: Week 1 Day 1

A

Power Snatch

3 x 3 @ 70 %

B

Power Clean + Power Jerk

3 x 1 @ 70 %

C

Paused Back Squat

4 x 3 @ 75 %

D

Snatch Pull

3 x 3 @ 85 %

E

Weighted Plank Hold

5 x 30

Monday
12 Week 4 days per week Olympic Weightlifting Program: Week 1 Day 2

A

Snatch

3 x 3 @ 75 %

B

Clean & Jerk

3 x 3 @ 75 %

C

Front Squat

3 x 3 @ 87.5 %

D

Suitcase holds

3 x 30

E

Paused Clean Pull

3 x 3 @ 85 %

Wednesday
12 Week 4 days per week Olympic Weightlifting Program: Week 1 Day 4

A

Power Snatch

3 x 3 @ 70 %

B

Power Clean + Jerk

3 x 3 @ 70 %

C

Back Squat

3 x 3 @ 87.5 %

D

Paused Snatch pull

3 x 3 @ 85 %

E

Isometric Pallof Hold

3 x 30

Thursday
12 Week 4 days per week Olympic Weightlifting Program: Week 1 Day 5

A

Snatch

3 x 1 @ 85 %

B

Clean & Jerk

3 x 1 @ 85 %

C

Paused Front Squat

4 x 3 @ 75 %

D

Clean Pull

3 x 3 @ 85 %

E

Reverse plank

5 x 30

Coach
More from Devanney Strength
coach-avatar Jordan Devanney

Owner and head coach of Devanney Strength dedicated to providing evidence based practical programming to those looking to become their best. Experience working with athletes across multiple strength disciplines as well as a keen interest in bringing strength and conditioning training to the general population to allow them to live life fully as they age.

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12 Week 4 days per week Olympic Weightlifting Program
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