Original starter · 6 weeks
Weightlifting Foundations
Learn both Olympic lifts from the hang down to the floor, with squats and pulls to build the base.
6weeks
3days a week
18sessions
372working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 59 | 39 | −34% |
|---|
| Total reps | 265 | 156 | −41% |
|---|
| Reps per set | 4.5 | 4.0 | −11% |
|---|
| Average RPE | 6.2 | 5.9 | −6% |
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Week 1
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 3 × 3 | RPE 5 | 02:00 |
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| Hang power snatch · From above the knee | 5 × 3 | RPE 6 | 02:00 |
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| Overhead squat | 3 × 3 | RPE 5 | 02:00 |
|---|
| Back squat | 3 × 5 | RPE 6.5 | 03:00 |
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| Snatch pull | 3 × 4 | RPE 6.5 | 02:30 |
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| Dead bug · Reps per side | 3 × 10 | RPE 6 | 00:45 |
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CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 5 × 3 | RPE 6 | 02:00 |
|---|
| Power jerk | 5 × 3 | RPE 6 | 02:00 |
|---|
| Push press | 3 × 5 | RPE 6.5 | 03:00 |
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| Front squat | 3 × 5 | RPE 6.5 | 03:00 |
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| Romanian deadlift | 3 × 8 | RPE 7 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 4 × 2 | RPE 6 | 02:30 |
|---|
| Clean and jerk · From the floor | 4 × 2 | RPE 6 | 02:30 |
|---|
| Back squat | 3 × 5 | RPE 6.5 | 03:00 |
|---|
| Clean pull | 3 × 4 | RPE 6.5 | 02:30 |
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| Pull-up | 3 × 8 | RPE 7 | 01:30 |
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| Back extension | 3 × 8 | RPE 7 | 01:30 |
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Week 2
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 3 × 3 | RPE 5.5 | 02:00 |
|---|
| Hang power snatch · From above the knee | 5 × 3 | RPE 6.5 | 02:00 |
|---|
| Overhead squat | 3 × 3 | RPE 5.5 | 02:00 |
|---|
| Back squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Snatch pull | 3 × 4 | RPE 7 | 02:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 6 | 00:45 |
|---|
CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 5 × 3 | RPE 6.5 | 02:00 |
|---|
| Power jerk | 5 × 3 | RPE 6.5 | 02:00 |
|---|
| Push press | 3 × 5 | RPE 7 | 03:00 |
|---|
| Front squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 5 × 2 | RPE 6 | 02:30 |
|---|
| Clean and jerk · From the floor | 5 × 2 | RPE 6 | 02:30 |
|---|
| Back squat | 3 × 5 | RPE 7 | 03:00 |
|---|
| Clean pull | 3 × 4 | RPE 7 | 02:30 |
|---|
| Pull-up | 3 × 8 | RPE 7 | 01:30 |
|---|
| Back extension | 3 × 8 | RPE 7 | 01:30 |
|---|
Week 3
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 3 × 3 | RPE 6 | 02:00 |
|---|
| Hang power snatch · From above the knee | 5 × 2 | RPE 7 | 02:00 |
|---|
| Overhead squat | 3 × 3 | RPE 6 | 02:00 |
|---|
| Back squat | 4 × 5 | RPE 7 | 03:00 |
|---|
| Snatch pull | 4 × 4 | RPE 7 | 02:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 00:45 |
|---|
CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 5 × 2 | RPE 7 | 02:00 |
|---|
| Power jerk | 5 × 2 | RPE 7 | 02:00 |
|---|
| Push press | 4 × 5 | RPE 7 | 03:00 |
|---|
| Front squat | 4 × 5 | RPE 7 | 03:00 |
|---|
| Romanian deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Clean and jerk · From the floor | 5 × 2 | RPE 6.5 | 02:30 |
|---|
| Back squat | 4 × 5 | RPE 7 | 03:00 |
|---|
| Clean pull | 4 × 4 | RPE 7 | 02:30 |
|---|
| Pull-up | 3 × 10 | RPE 7 | 01:30 |
|---|
| Back extension | 3 × 10 | RPE 7 | 01:30 |
|---|
Week 4
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 4 × 3 | RPE 6 | 02:00 |
|---|
| Hang power snatch · From above the knee | 6 × 2 | RPE 7 | 02:00 |
|---|
| Overhead squat | 4 × 3 | RPE 6 | 02:00 |
|---|
| Back squat | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Snatch pull | 4 × 3 | RPE 7.5 | 02:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 00:45 |
|---|
CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 6 × 2 | RPE 7 | 02:00 |
|---|
| Power jerk | 6 × 2 | RPE 7 | 02:00 |
|---|
| Push press | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Front squat | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Romanian deadlift | 3 × 10 | RPE 7.5 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 5 × 2 | RPE 7 | 02:30 |
|---|
| Clean and jerk · From the floor | 5 × 2 | RPE 7 | 02:30 |
|---|
| Back squat | 4 × 4 | RPE 7.5 | 03:00 |
|---|
| Clean pull | 4 × 3 | RPE 7.5 | 02:30 |
|---|
| Pull-up | 3 × 10 | RPE 7.5 | 01:30 |
|---|
| Back extension | 3 × 10 | RPE 7.5 | 01:30 |
|---|
Week 5
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 4 × 2 | RPE 6.5 | 02:00 |
|---|
| Hang power snatch · From above the knee | 6 × 2 | RPE 7.5 | 02:00 |
|---|
| Overhead squat | 4 × 2 | RPE 6.5 | 02:00 |
|---|
| Back squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Snatch pull | 4 × 3 | RPE 8 | 02:30 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 7 | 00:45 |
|---|
CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 6 × 2 | RPE 7.5 | 02:00 |
|---|
| Power jerk | 6 × 2 | RPE 7.5 | 02:00 |
|---|
| Push press | 4 × 3 | RPE 8 | 03:00 |
|---|
| Front squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Romanian deadlift | 3 × 12 | RPE 7.5 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Clean and jerk · From the floor | 6 × 1 | RPE 7.5 | 02:30 |
|---|
| Back squat | 4 × 3 | RPE 8 | 03:00 |
|---|
| Clean pull | 4 × 3 | RPE 8 | 02:30 |
|---|
| Pull-up | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Back extension | 3 × 12 | RPE 7.5 | 01:30 |
|---|
Week 6
SNATCH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Muscle snatch · Empty bar to light | 2 × 3 | RPE 5 | 02:00 |
|---|
| Hang power snatch · From above the knee | 3 × 2 | RPE 6 | 02:00 |
|---|
| Overhead squat | 2 × 3 | RPE 5 | 02:00 |
|---|
| Back squat | 2 × 5 | RPE 6 | 03:00 |
|---|
| Snatch pull | 2 × 3 | RPE 6 | 02:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 00:45 |
|---|
CLEAN AND JERK - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power clean · From above the knee | 3 × 2 | RPE 6 | 02:00 |
|---|
| Power jerk | 3 × 2 | RPE 6 | 02:00 |
|---|
| Push press | 2 × 5 | RPE 6 | 03:00 |
|---|
| Front squat | 2 × 5 | RPE 6 | 03:00 |
|---|
| Romanian deadlift | 2 × 8 | RPE 6 | 01:30 |
|---|
FULL LIFTS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · From the floor | 3 × 1 | RPE 6 | 02:30 |
|---|
| Clean and jerk · From the floor | 3 × 1 | RPE 6 | 02:30 |
|---|
| Back squat | 2 × 5 | RPE 6 | 03:00 |
|---|
| Clean pull | 2 × 3 | RPE 6 | 02:30 |
|---|
| Pull-up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Back extension | 2 × 8 | RPE 6 | 01:30 |
|---|