Import-ready template
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions. Review the full schedule, then run the template inside IronFlow.
Fit check
A Intermediate Olympic lifting plan for 4 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 4 days per week.
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Resistance Band, Bodyweight.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
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.
% of max snatch
Snatch+ over head squat both two reps
% of max snatch
Super set with 4B Superset with Bird Dog.
Superset with Side Plank with Reach Through.
Three second tempo down
% of max clean
Super set with 4B Superset with Hip Airplanes.
Superset with Split Squat (Barbell).
% of max snatch
% of max snatch
Muscle clean+ press % of max clean
30 seconds
Five each side
% of max jerk
Super set with 3B Superset with Romanian Deadlift (Barbell).
Superset with Dumbbell Row.
20 seconds
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 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 16 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.