Starter Program
This is a program we suggest starting with to prepare you to do the Catalyst Athletics training program or other training cycles if you have not done a dedicated weightlifting program before.
This is a program we suggest starting with to prepare you to do the Catalyst Athletics training program or other training cycles if you have not done a dedicated weightlifting program before.
The Simplest Weightlifting Program in the World
This a simple Olympic weightlifting training template for 3 days/week that you can use to create a program for yourself.
This a simple Olympic weightlifting training template for 3 days/week that you can use to create a program for yourself.
On The Minute Cycle
This is a 12-week training cycle (with an additional transition week at the beginning) that uses snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.
"After this cycle, I got a 15# PR on snatch to 240#, 25# PR on C&J to 320#, and a 30# PR on back squat to 505#. So stoked at these numbers." -Nickolas H
This is a 12-week training cycle (with an additional transition week at the beginning) that uses snatch, clean and jerk singles on the minute along with plenty of pull and squat strength work. This cycle is good for technical consistency in the classic lifts.
"After this cycle, I got a 15# PR on snatch to 240#, 25# PR on C&J to 320#, and a 30# PR on back squat to 505#. So stoked at these numbers." -Nickolas H
Jessica's Complex & Competition
This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.
This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.
12-Week Basic Cycle
This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume is moderately high, but not extreme.
"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.
Download Excel Spreadsheet
This is a 12 week cycle with plenty of squatting, pulling and pressing strength work for the first several weeks. This is a good cycle for fairly well-balanced lifters. The volume is moderately high, but not extreme.
"Finished up the 12 week basic cycle after about 15 months off from Crossfit with lifetime PRs of +25lb snatch, +35lb clean & jerk plus PRs in, well, everything from strict press to deadlift." -Jeremy J.
Download Excel Spreadsheet
Kara's 9 Weeks of Heaven
This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.
"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L
Download Excel Spreadsheet
This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.
"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L
Download Excel Spreadsheet
Double Day Squats & Heavy Weights
This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.
"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.
This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.
It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.
This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.
"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.
8-Week General Cycle
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk.
12-Week Traditional Cycle
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle.
This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle.
5-Week Front Squat Emphasis Cycle
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."
Download Excel Spreadsheet
This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday.
"My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."
Download Excel Spreadsheet
6 Week Back Squat Emphasis Prep Cycle
This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6.
4-Week Leg Strength Block 2
This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.
Download Excel Spreadsheet
This is another 4-week heavy squat emphasis training block. It can be used alone, or after the 4-Week Leg Strength Block 1 cycle.
Download Excel Spreadsheet
4-Week Leg Strength Block 1
This is a 4-week block of heavy squat strength emphasis.
"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick
"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon
"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David
"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan
Download Excel Spreadsheet
This is a 4-week block of heavy squat strength emphasis.
"25lb PR for me over my last 1RM test!! Thanks for the program Greg!" - Nick
"That is a 30 lb PR from a previous best. The percentages and volume was just right for my body. Thanks for the blog, Greg." - Brandon
"352 BS, a PR by 30. That's at bw of 168, 49 y/o. Very pleased with the cycle, the volume was managable and was able to be 100% compliant for all 4 weeks. Looking forward to the next cycle." - David
"BS went up 30lbs. C&J went up 25lbs!!!" - Stefan
Download Excel Spreadsheet
12-Week Complete Cycle
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure. (This cycle is in 3 different Excel files listed in order)
Download Excel Spreadsheet (1)
Download Excel Spreadsheet (2)
Download Excel Spreadsheet (3)
This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure. (This cycle is in 3 different Excel files listed in order)
Download Excel Spreadsheet (1)
Download Excel Spreadsheet (2)
Download Excel Spreadsheet (3)
Basic Rep Cycle
This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.
"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.
Download Excel Spreadsheet
This is a basic cycle that uses a lot of triples and doubles in the classic lifts along with plenty of squatting and pulling strength work.
"30lb snatch, 25lb clean & jerk improvement from 6 weeks ago." - Sean M.
Download Excel Spreadsheet
Block & Pull Cycle
This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.
Download Excel Spreadsheet
This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.
Download Excel Spreadsheet
Quick & Classic
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.
3-Phase Cycle
This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.
This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.
Strength by Feel Cycle
9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.
9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.
Classic / Position Cycle
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
See the video demonstrating the warm-up series for this cycle here.
This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.
See the video demonstrating the warm-up series for this cycle here.
10 x 3 Squat Cycle
This program is built around a 10 x 3 squat cycle and its focus is building leg strength.
This program is built around a 10 x 3 squat cycle and its focus is building leg strength.
Classic Cycle
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
This is a 5-week cycle that focuses on snatch and clean & jerk PRs, with an emphasis on pulling strength.
Advanced 2-Phase Cycle
This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
This is a 10-week cycle based on the Advanced Two-Phase cycle from Olympic Weightlifting by Greg Everett. It begins with more of a strength focus and finishes with a Bulgarian-style classic lift focus.
Classic-Squat Wave Cycle
This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.
This is a cycle w 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavy weights.
Strength Cycle
This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
This is a quick 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
Classic Cycle
This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.
This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.
Strength Development Cycle
This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett
This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett
2-Phase Cycle
10 week cycle starting with more strength emphasis and moving into more classic lift emphasis
10 week cycle starting with more strength emphasis and moving into more classic lift emphasis
4-Block Cycle 4
This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.
This is a 16-week cycle of 4-week blocks, alternating between strength emphasis and classic lift emphasis.
4-Block Cycle 3
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.
This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.
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