Bodybuilding for

Olympic Weightlifting
Let’s Get Rolling!
Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase
after your goals!

If you would like an individualized program that is built specifically for your needs as an athlete,
sign up for a custom program HERE.

Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).

Percentage Based Training Watch Here

Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Video Links Click the exercise name to be redirected to a video of the exercise

Bench Press
1a Massive press!

For a more detailed explanation of the program template,

scroll to the bottom of the program!
Bodybuilding for
Olympic Weightlifting
 Day 1 Competitive Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 1,
5x1 6x2 5x1
Pause Below Knee 5 x 1 BIG
1a Snatch
5 second pause!

3x2 4x2 4x1

6x2
2x4 1x4 1x4
No Feet Clean
2a TIGHT AF good strength

5x2 4 x 3 BIG 6x2 5 x 2 Hammer

Back Squat Pause
3a Tight and big drive

Snatch Press in 5x5 5x5 5x5 5x5

4a Hole
DRIVE THROUGH HEELS
MORE

5 x 9/9 5 x 9/9 5 x 9/9 5 x 9/9

4b Single Leg RDL
Use Barbell

Bodybuilding for
Olympic Weightlifting
 Day 2 Comp Moderate Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 2,
6x2 5x3 6x2 5x1
Snatch
1a Slide feet and smash

5 x 3/1 6 x 2/1 4 x 3/1 6 x 1/1

Clean and Jerk
2a Tight dip

5x2 6x2 4x3 5x2

Double Bounce
3a Front Squats
Tight gut work

4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

Pass the Plate
4a Gut

4 x 12/12 4 x 12/12 4 x 12/12 4 x 12/12

One Arm Row
4b Use KB

Bodybuilding for
Olympic Weightlifting
 Day 3 Bodybuilding Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 5, 3 x 7, 4x5 3 x 7, 1 x 12,
1 x 17 2 x 12 2 x 17 1 x 17
Z Press
1a Tight AF

12/10/9/7/17 5 x 9-12 5 x 9-12 12/10/9/7/17

Close Grip Bench
2a Swole AF

4 x 4, 4 x 7, 4 x 7, 4 x 4,
Curl Ups 1x9 1 x fail 1 x fail 1x9
2b Lats

4 x 20-25 4 x 20-25 4 x 20-25 4 x 20-25

Telle Extensions
3a Trize

4 x 20 4 x 20 4 x 20 4 x 20
Drag Curls
3b MINIMAL REST PERIOD

Bodybuilding for
Olympic Weightlifting
 Day 4 Athlete Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
PVC Walks
1a Juggling

5x4 5x4 5x4 5x4

Seated Box Jumps
2a Explosive

5 x 3/3 5 x 3/3 3 x 2/2 5 x 3/3

Step Up Jumps
2b Springs

5 times 5 times 5 times 5 times

Box Jump Series
3a Rapid touch and go

Sliding Knees to 5 x 17 5 x 17 5 x 17 5 x 17
3b Chest
Explosive

Slow Pull Power 4x2 4x2 4x2 4x2

4a Snatch
Movement

Bodybuilding for
Olympic Weightlifting
 Day 5 Bodybuilding Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Behind Neck Push 5x5 5x5 5x5 5x5

1a Press
Follow 1:20 rest

Chest Supported 5 x 9/9 5 x 9/9 5 x 9/9 5 x 9/9

1b Row
Follow 1:20 rest

4 x 7, 2 x 7, 2 x 9, 2 x 7, 2 x 9, 4 x 7,
Incline Bench 1 x 12-15 1 x 17 1 x 17 1 x 12-15
2a Gut and Press

5 x 25 5 x 25 5 x 25 5 x 25
Meadow Swings
2b Flat bench is fine

5x7 5x7 5x7 5x7

DB Curl and Press
3a Swole shoulders

5 x 17 5 x 17 5 x 17 5 x 17
Zottman Curls
3b Bize

Bodybuilding for
Olympic Weightlifting
 Day 6 Competitive Day

Block 1

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 3, 6x2 8x1 8 x 1 ramp
4x1
Snatch
1a Miss = easy triple

3 x 2/1,
6 x 2/1 6 x 1/1 6 x 1/1 4 x 1/1
Clean and Jerk
2a Focus like competition

2 x 2,
3x5 5x2 5x2 1 x 5,
Back Squat 1x7
3a Yoked

4 x 20 4 x 20 4 x 20 4 x 20
Ab Roller
4a Lower back flexed

Bodybuilding for
Olympic Weightlifting
 Day 1 Competitive Day

Block 2

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
3 x 3, 3 x 3,
7 x 1 OTM 7 x 1 OTM
Low Hang Snatch 4x1 4x1
1a Knees back at pause

Clean and Power 3x3

4x4 6x2 6x2
Jerk 4x1
2a Building upon the power
jerks

3 x 3, 3 x 3,
4X5 4X5
Banded Front 2x7 2x7
3a Squats
KEEP KNEES DRIVING

Snatch Press in 4x4 4x4 4x4 4x4

4a Hole
Big upper body

4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

Curtsy Squats
4b Mobile

Bodybuilding for
Olympic Weightlifting
 Day 2 Comp Moderate

Block 2
Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
7 x 2 OTM 3/2/1/3/2/1/3 4x2 3/2/1/3,
4x1
Power Snatch
1a Slide feet and smash

4 x 3/1 6x1 4 x 3/1 6x1

No Feet Clean and
2a Power Jerk
Tight dip

4x4 5x2 4x4 5x2

Maurus Tempo
3a Back Squats
Tight gut work

4 x 20 4 x 20 4 x 20 4 x 20
V-Up Press
4a Use a bar

4 x 12 4 x 12 4 x 12 4 x 12
Leg Curls
4b Hams

Bodybuilding for
Olympic Weightlifting
 Day 3 Bodybuilding Day

Block 2

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp

Back Squat to Box 4x5 5x7 4x5 5x7

1a SLOW eccentric, sit and
pause box

4x5 4x5
5 x 12-15 5 x 12-15
1 x fail 1 x 12
Dips
2a Swole AF

4 x 4, 4 x 4, 4 x 4, 4 x 4,
1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12
Curl Ups
2b Lats

3 x 9, 3 x 9, 3 x 9, 3 x 9,
2 x 17 2 x 17 2 x 17 2 x 17
Miracle Gro
3a Use a barbell if needed

5 x 9/9 5 x 9/9 5 x 9/9 5 x 9/9

Duffin Rows
3b MINIMAL REST PERIOD

Bodybuilding for
Olympic Weightlifting
 Day 4 Athlete Day

Block 2

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
PVC Walks
1a Proprioception

Box Jump Stiff Leg 5x3 5x3 5x3 5x3

2a Land
Explosive

Trap Bar Jumps 5x4 5x4 5x4 5x4

2b Slow Eccentric
Springs

Side Lunge to DB 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3a Snatch Hip Lock
Rapid touch and go

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

Jump Lunges
3b Explosive

4x2 4x2 4x2 5x1

Chun Snatch
4a Movement

Bodybuilding for
Olympic Weightlifting
 Day 5 Bodybuilding Day

Block 2

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4
Single Leg Squat
1a Follow 1:20 rest

5 x 17 5 x 17 5 x 17 5 x 17
Incline Crunches
1b Follow 1:20 rest

7/5/4/7/9 9/6/4/9/17 9/6/4/9/17 7/5/4/7/9

Bench Press
2a Gut and Press

5 x 20 5 x 20 5 x 20 5 x 20
2b Seated Row
Raise high

3 x 25 3 x 25 3 x 25 3 x 25
X-Band Extensions
3a Swole

3 x 17/17 3 x 17/17 3 x 17/17 3 x 17/17

Concentration Curls
3b Bize

Bodybuilding for
Olympic Weightlifting
 Day 6 Competitive Day

Block 2

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 1, 5 x 1,
5x3 5x3
drop to 1 x 5 drop to 1 x 5
Snatch
1a Solid then drop

3 x 2/1, 3 x 2/1,
5 x 3/1 5 x 2/1
5 x 1/1 5 x 1/1
Clean and Jerk
2a Focus like competition

5x3 6x2 5x3 6x2

Snatch Pull to
3a Target
Yoked

4 x 20 4 x 20 4 x 20 4 x 20
Sliding Crunches
4a Core

Bodybuilding for
Olympic Weightlifting
 Day 1 Competitive Day

Block 3

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
12 x 1 6x2
Snatch 6x2 10 x 1 OTM
45 sec rest 70 sec rest
1a Big Finish elbows, get to
heels fast with stable catch

Power Clean and 4 x 1/1, 4 x 1/1, 3 x 2/1,

6 x 2/1
Power Jerk 1 x 4/1 1 x 4/1 4 x 1/1
2a Push weight on this slightly
more

4 x 2, 4 x 2,
4x4 3x4
1x5 1x5
Front Squat
3a Push off the volume program

4 x 10/10 4 x 10/10 4 x 10/10 4 x 10/10

Alternating V Ups
4a Good work

Good Morning 4 x 17 4 x 17 4 x 17 4 x 17
4b Load hammies and low back
with bar

Bodybuilding for
Olympic Weightlifting
 Day 2 Comp Moderate

Block 3
Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
6 x 2/1 3 x 2/1, 6 x 2/1 3 x 2/1,
Dane Snatch 4 x 1/1 4 x 1/1
1a First number pumps, second
snatch

4 x 1/1, 4 x 1/1,
1 Box Clean and 5 x 3/1 5 x 3/1
2 x 4/1 2 x 4/1
2a Jerk
Rapid into catch and tight af
dip and drive

3 x 2, 3 x 2,
5x4 5x3
2x5 2x5
Back Squat
3a Strength

Explosive Knee 3 x 17 3 x 17 3 x 17 3 x 17
4a Planks
Swole gut

Sliding Cossack 3 x 12/12 3 x 12/12 3 x 12/12 3 x 12/12

4b Squats
Use a towel on wood or
sliders

Bodybuilding for
Olympic Weightlifting
 Day 3 Bodybuilding Day

Block 3

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
Snatch Pull 4x5 4x5
6x6 6x6
60-80 seconds rest...closer
1x9 1x9
1a to a deadlift with shrug but
tight af back off floor

4x7 4x7 4x7 4x7

Close Grip incline 1 x 17 1 x 17 1 x 17 1 x 17
2a Bench
Swole

3 x 5, 3 x 5,
5 x 12 5 x 12
Telle Extensions 2 x 17 2 x 17
3a Use a barbell

Lat Pull Down 5 x 17 5 x 17 5 x 17 5 x 17

3b Keep doing these to improve
left leg

3 x 17 3 x 17 3 x 17 3 x 17
Ironklad Abs
4a Gut

Clap Push Ups 3 x 15 3 x 15 3 x 15 3 x 15

4b Use benches or boxes to get
DEEP AF

Bodybuilding for
Olympic Weightlifting
 Day 4 Athlete Day

Block 3

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
PVC Walks
1a Proprioception

Single Leg 5 x 12/12 5 x 12/12 5 x 12/12 5 x 12/12

Explosive Calf
2a Raise
Easy

Side to Side Step 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

2b Up Jumps
Explosive

Side Lunge to DB 5 x 5/5 5 x 5/5 5 x 5/5 5 x 5/5

3a Snatch Hip Lock
Pump

Bilateral Side to 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Side Jump
Explosive

4x4 4x4 4x4 4x4

Taipei Pulls
4a Elbows back hard

Bodybuilding for
Olympic Weightlifting
 Day 5 Bodybuilding Day

Block 3

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
4 x 4/4, 4 x 4/4,
5 x 4/4 5 x 4/4
Single Leg Squat 1 x 7/7 1 x 7/7
1a Keep building

5 x 12/12 5 x 12/12 5 x 12/12 5 x 12/12

Chinese Side Bends
1b Swole

3x4 3x4
5x7 5x7
Close Grip Bench 2 x 17 2 x 17
2a Swole trize

5x9 5x9 5x9 5x9

Bent Over Row
2b Low back and lats

3 x 12/12/12 3 x 12/12/12 3 x 12/12/12 3 x 12/12/12

Triple Trize
3a Swole

3 x 9/9/9 3 x 9/9/9 3 x 9/9/9 3 x 9/9/9

Homers
3b Bize

Bodybuilding for
Olympic Weightlifting
 Day 6 Competitive Day

Block 3

Warm Up
Overhead Deficit Snatch Press In
Hips Foam Roll External Rotations
Split Squat Hole
1:00/1:00 2 x 8/8 2 x 8/8 2x8

Week 1 Week 2 Week 3 Week 4

Lifting Ramp Ramp Static Ramp
5 x 1, 5 x 1,
5x3 5x3
Snatch drop to 1 x 5 drop to 1 x 5
1a Same as block 2, no misses
this program

3 x 2/1, 3 x 2/1,
5 x 3/1 5 x 2/1
5 x 1/1 5 x 1/1
Clean and Jerk
2a Pause for 2 sec in split

4x3 4x3 4x2

1 x 9 banded 5x5 1 x 9 banded 1 x 7 banded
Back Squat on knees
3a Smash

Barbell Over FACE 3 x 20 3 x 20 3 x 20 3 x 20

4a Crunches
Core

Bodybuilding for
Olympic Weightlifting
 mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s

Foam Roll Hips 60-90s Foam Roll Mid Back 60-90s

Foam Roll Groin 60-90s Foam Roll Groin 60-90s

Couch Stretch 3 x 30s Brettzel 3 x 30s

Prayer Stretch 3 x 30s Table Stretch 3 x 10

1x
T-Spine Rotation 3 x 10 Hip opener through

Leg Lowering 3 x 10 Twisting Bear 3 x 10

Day 3 Day 4
Foam Roll IT Band w knee
60-90s Foam Roll ITB w knee bend 60-90s
bend

Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s

Foam Roll Groin 60-90s Foam Roll Lats 60-90s

2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series holds

Seal Stretch 3 x 20s Band Hip Stretch 3 x 10

Trunk Rotation 3 x 10 Arch Hollow Rolls 3 x 5/5

Standing T-spine ext 3 x 20s Spider Crawl 3 x 5/5

Prone Arm Extension 3 x 10 Xiaopeng forward 3 x 10

Bodybuilding for
Olympic Weightlifting
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.

Bodybuilding for
Olympic Weightlifting
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.

Bodybuilding for
Olympic Weightlifting