Simplest Weightlifting Program in the World

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

Simple 4-week, 3-day/week program great for beginning lifters or those who are combining weightlifting with additional training. It can also be used as a template for continued use with variations in exercises.

Note that this program does NOT assign percentage-based intensity.

Note: This program does NOT include coaching.

Features
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Programming 3 days per week
3 workouts each week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack
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Sample Week
Week 1 of 4-week program
Sunday
GregEverett Untitled Workout

Technique Primer

A

Snatch technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. tall snatch, muscle snatch, drop snatch, press in snatch)

B

Snatch

5 x 3

C

Snatch Pull

5, 4, 3

D

Front Squat

5 x 3

Tuesday
GregEverett Untitled Workout

Technique Primer

A

Jerk technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. press in split, tall jerk, press, jerk balance)

B

Jerk (Split Jerk)

5 x 3

C

Overhead Squat

5 x 3

D

Push Press

5 x 5

Thursday
GregEverett Untitled Workout

Technique Primer

A

Clean technique primer of choice - 3-5 sets of 3-5 reps light weight (e.g. tall clean, muscle clean, press in clean)

B

Clean & Jerk

5 x 6

C

Clean Pull

5, 4, 3

D

Back Squat

5 x 5

Coach
coach-avatar Greg Everett

In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.

Simplest Weightlifting Program in the World