4-week Catalyst-style Olympic weightlifting wave, 4 days per week: technique doubles, power variations, heavy singles and a power complex day. Load rises weekly via RPE (wk1 base, wk2 +0.5, wk3 +1), week 4 is a deload at RPE 6, then the wave repeats.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Week 1
Day 1 — Snatch & Clean and Jerk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 5×2 | 180 sec |
| Barbell Clean And Jerk | 5×2 | 180 sec |
| Barbell Full Squat | 5×3 | 180 sec |
| Snatch Pull | 3×3 | 120 sec |
| Weighted Front Plank | 3×45 sec | 60 sec |
| Sit Up II | 3×15 | 60 sec |
Day 2 — Power & Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Power Snatch | 5×2 | 180 sec |
| Push Press | 5×3 | 120 sec |
| Barbell Overhead Squat | 3×3 | 120 sec |
| Barbell Clean Pull | 3×3 | 120 sec |
| Hyperextension | 3×10 | 60 sec |
Day 3 — Heavy Singles
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 6×1 | 180 sec |
| Barbell Clean And Jerk | 6×1 | 180 sec |
| Barbell Front Squat | 5×2 | 180 sec |
| Barbell Romanian Deadlift | 3×5 | 90 sec |
Day 4 — Power Complex
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×1 | 120 sec |
| Barbell Power Jerk | 5×1 | 120 sec |
| Barbell Snatch Balance | 4×2 | 120 sec |
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 120 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 2 (Heavier)
Day 1 — Snatch & Clean and Jerk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 5×2 | 180 sec |
| Barbell Clean And Jerk | 5×2 | 180 sec |
| Barbell Full Squat | 5×3 | 180 sec |
| Snatch Pull | 3×3 | 120 sec |
| Weighted Front Plank | 3×45 sec | 60 sec |
| Sit Up II | 3×15 | 60 sec |
Day 2 — Power & Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Power Snatch | 5×2 | 180 sec |
| Push Press | 5×3 | 120 sec |
| Barbell Overhead Squat | 3×3 | 120 sec |
| Barbell Clean Pull | 3×3 | 120 sec |
| Hyperextension | 3×10 | 60 sec |
Day 3 — Heavy Singles
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 6×1 | 180 sec |
| Barbell Clean And Jerk | 6×1 | 180 sec |
| Barbell Front Squat | 5×2 | 180 sec |
| Barbell Romanian Deadlift | 3×5 | 90 sec |
Day 4 — Power Complex
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×1 | 120 sec |
| Barbell Power Jerk | 5×1 | 120 sec |
| Barbell Snatch Balance | 4×2 | 120 sec |
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 120 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 3 (Peak)
Day 1 — Snatch & Clean and Jerk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 5×2 | 180 sec |
| Barbell Clean And Jerk | 5×2 | 180 sec |
| Barbell Full Squat | 5×3 | 180 sec |
| Snatch Pull | 3×3 | 120 sec |
| Weighted Front Plank | 3×45 sec | 60 sec |
| Sit Up II | 3×15 | 60 sec |
Day 2 — Power & Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Power Snatch | 5×2 | 180 sec |
| Push Press | 5×3 | 120 sec |
| Barbell Overhead Squat | 3×3 | 120 sec |
| Barbell Clean Pull | 3×3 | 120 sec |
| Hyperextension | 3×10 | 60 sec |
Day 3 — Heavy Singles
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 6×1 | 180 sec |
| Barbell Clean And Jerk | 6×1 | 180 sec |
| Barbell Front Squat | 5×2 | 180 sec |
| Barbell Romanian Deadlift | 3×5 | 90 sec |
Day 4 — Power Complex
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×1 | 120 sec |
| Barbell Power Jerk | 5×1 | 120 sec |
| Barbell Snatch Balance | 4×2 | 120 sec |
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 120 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 4 (Deload)
Day 1 — Snatch & Clean and Jerk
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 5×2 | 180 sec |
| Barbell Clean And Jerk | 5×2 | 180 sec |
| Barbell Full Squat | 5×3 | 180 sec |
| Snatch Pull | 3×3 | 120 sec |
| Weighted Front Plank | 3×45 sec | 60 sec |
| Sit Up II | 3×15 | 60 sec |
Day 2 — Power & Overhead
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Power Snatch | 5×2 | 180 sec |
| Push Press | 5×3 | 120 sec |
| Barbell Overhead Squat | 3×3 | 120 sec |
| Barbell Clean Pull | 3×3 | 120 sec |
| Hyperextension | 3×10 | 60 sec |
Day 3 — Heavy Singles
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Snatch | 6×1 | 180 sec |
| Barbell Clean And Jerk | 6×1 | 180 sec |
| Barbell Front Squat | 5×2 | 180 sec |
| Barbell Romanian Deadlift | 3×5 | 90 sec |
Day 4 — Power Complex
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Power Clean | 5×1 | 120 sec |
| Barbell Power Jerk | 5×1 | 120 sec |
| Barbell Snatch Balance | 4×2 | 120 sec |
| Barbell Full Squat | 3×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 3×5 | 120 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 5 — Rest
Rest day — recover and get ready for the next session.
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Olympic Weightlifting Starter is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.