Built-in training plan
A 16-week Olympic weightlifting cycle for intermediate lifters, with progressive snatch, clean and jerk, pull, and squat work. How to use: 1. Complete the four sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Keep the technique work crisp and treat the percentages as skill practice rather than max efforts until the later peak weeks. 3. This import now encodes the full 16-week source cycle, including the late peaking and testing progression. Program shape: - 4 Olympic lifting sessions per week - Technique, pull, squat, and core work layered across the full block - Progressive intensification toward the final testing weeks Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Olympic lifting · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Olympic lifting · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Resistance Band, Bodyweight
[Plan at a glance]
A 16-week Olympic weightlifting cycle for intermediate lifters, with progressive snatch, clean and jerk, pull, and squat work. How to use: 1. Complete the four sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Keep the technique work crisp and treat the percentages as skill practice rather than max efforts until the later peak weeks. 3. This import now encodes the full 16-week source cycle, including the late peaking and testing progression. Program shape: - 4 Olympic lifting sessions per week - Technique, pull, squat, and core work layered across the full block - Progressive intensification toward the final testing weeks
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Full Body
% of max snatch
Full Body
Snatch+ over head squat both two reps
Full Body
% of max snatch
Core
Super set with 4B Superset with Bird Dog.
Core
Superset with Side Plank with Reach Through.
Full Body
Quads
Three second tempo down
Back
% of max clean
Quads
Super set with 4B Superset with Hip Airplanes.
Full Body
Superset with Split Squat (Barbell).
Full Body
% of max snatch
Full Body
% of max snatch
Full Body
Muscle clean+ press % of max clean
Full Body
Full Body
30 seconds
Full Body
Five each side
Quads
Full Body
% of max jerk
Back
Super set with 3B Superset with Romanian Deadlift (Barbell).
Back
Superset with Dumbbell Row.
Core
20 seconds
Core
Core
[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 guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 16. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]