Import-ready template
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet. Review the full schedule, then run the template inside IronFlow.
Fit check
A Intermediate Olympic lifting plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Intermediate level who want a Olympic lifting plan and can train 3 days per week.
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Bodyweight.
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored template
Each block represents one programmed week
Relevant alternatives
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Every exercise below comes from the importable template currently stored in the app.
Source: 15-20kg x10 x3-4.
Choose the load yourself. Source final block is x4 x2-3. (into full squat, without the second pull)
Source lists only !!!. Source lists only !!!.
Source: 15-20kg x10 x3-4.
Source final 90kg block is x2 x2-3.
Source lists only !!!. Source lists only !!!.
Source: 15-20kg x10 x3-4.
Source final set is 84x2+1 x1.
Source lists only !!!. Source lists only !!!.
Progression contract
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 13 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.