The 4-Week Olympic & Hypertrophy Hybrid is a potent routine to help you develop strength & power through the performance of Olympic lifts. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you'd like.
After a thorough warm-up of 5-10 minutes you will perform the high intensity, low volume Olympic lifts while your central nervous system is fresh. If you miss an Olympic lift three times at the prescribed weight, stop, and move on to the next exercise.
After completing the Olympic lifts, you will move on to performing low to moderate intensity, high volume hypertrophy-oriented exercises. These hypertrophy-oriented exercises are less technical so they can be performed in a slightly fatigued state. Do not go to muscular failure with these exercises; they should complement and not detract from your Olympic lift performance.
Each workout should take about 60 minutes. If you ever feel exceptionally fatigued, sore, or run out of time it'd advised to cut the hypertrophy volume rather than the Olympic lifting volume.
It is important to note this routine is designed for someone with weight training experience at the intermediate level with prior Olympic lifting experience. More advanced Olympic lifting programs prescribe intensity levels (% of your 1RM) for the set and rep schemes.
Since you are relatively new to Olympic lifting I'd recommend picking a heavy but manageable weight that allows you to successfully perform all prescribed sets and reps without risk of failure. Once you gain proficiency in Olympic lifts you can begin assigning intensity levels, but right now you're likely too inefficient in the movement patterns for intensity levels to be applicable.
As always, listen to your body and adjust the volume, frequency and intensity based on your goals and recovery ability.
This routine will implement a number of tried-and-true training principles:
The Rep Goal Method - popularized by Steve Shaw. If the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets. When you perform more than or equal to 25 reps, you increase the working weight for the subsequent workout.
Progressive Overload - adding reps and weight to bar will force your body to adapt and gain muscle/strength.
Superset - perform two exercise back-to-back before resting; this routine will typically superset exercises that target antagonistic muscle groups (e.g. bench & rows)
Rest-Pause/Bulldozer Sets - pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters. Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal.
Drop Sets - perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure. The number of drops can range from as few as 2 to as many as 5. Track total reps and utilize the rep goal method to measure progress.
AMRAP - perform as many reps as you can with good form; if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set.
The 4-Week Olympic & Hypertrophy Hybrid Routine
Weeks 1 & 3
Day 1
Weeks 1 & 3
Exercise
Sets
Reps
Clean & Jerk - Rest 60-120s between sets
4
3 per set
Snatch Pull - Rest 60-120s between sets
3
3 per set
Back Squat - Rest 60-120s between sets
5
25 rep goal
Superset: Pull-ups/Dips - Rest 60-120s between sets
3
AMRAP
Facepulls - Use the bulldozer method; rest 30s between sets
5
50
Day 2
Weeks 1 & 3
Exercise
Sets
Reps
Snatch - Rest 60-120s between sets
4
3 per set
Clean Pull - Rest 60-120s between sets
3
3 per set
Front Squat - Rest 60-120s between sets
5
15 rep goal
Superset: Incline DB Bench Press/Bent Over Barbell Row - Rest 60-120s between sets
3
35 rep goal
6 Way Shoulder Raise - Rest 30-90s between sets
4
10 per set
Day 3
Weeks 1 & 3
Exercise
Sets
Reps
Power Clean + Power Jerk - 1 set is comprised of 2 rounds ? 1 rep of a power clean and 1 rep of power jerk per round. Rest 60-120s between sets
5
2 x (1+1) per set
Hang Snatch - Rest 60-120s between sets
5
2 per set
Superset: Romanian Deadlifts/DB Lunges - Rest 60-120s between sets
3
35 rep goal
Overheard BB Press - Rest 60-90s between sets
3
30 rep goal
Rear Delt Fly - Perform 1 giant set comprised of 5 drop sets
Machine Chest Fly - Perform 1 giant set comprised of 5 drop sets
5
AMRAP
Day 5
Weeks 1 & 3
Exercise
Sets
Reps
Jerk - Rest 60-120s between sets
3
3 per set
Deadlift - Rest 90-180s between sets
3
20 rep goal
Leg Press - Rest 45-90s between sets
3
50 rep goal
Superset: Tricep Pushdown/Hammer Curls - Rest 60-120s between sets
5
50 rep goal
Hanging Leg Raises - Rest 60-90s between sets
4
AMRAP
Day 6
Weeks 1 & 3
Exercise
Sets
Reps
Snatch - You may perform anywhere from 5 to 10 warm-up sets to reach the weight for this heavy single. As long as you successfully execute the lift, keep adding weight until you fail three times in a row. Take 1 to 3 minutes of rest between attempts.
1
1
Clean & Jerk - See comments for Snatch
1
1
Front Squat - See comments for Snatch
1
1
Bicep Curls - Use the bulldozer method; rest 30s between sets
5
50
DB Lateral Raises - Perform 1 giant set comprised of 5 drop sets
3
AMRAP
Day 7 - Rest Day. Take this day completely off. Sleep in, rest, relax, and put your feet up!
Weeks 2 & 4
Day 1
Weeks 2 & 4
Exercise
Sets
Reps
Clean - Rest 60-120s between sets
4
2 per set
Jerk - Rest 60-120s between sets
4
2 per set
Front Squat - Rest 60-120s between sets
4
12 rep goal
Superset: Flat DB Bench Press/DB Rows - Rest 60-120s between sets
3
35 rep goal
Bent Over DB Reverse Fly - Use the bulldozer method; rest 30s between sets
5
50
Day 2
Weeks 2 & 4
Exercise
Sets
Reps
Hang Snatch - Rest 60-120s between sets
3
3 per set
Power Clean - Rest 60-120s between sets
3
3 per set
Front Squat Squat - Rest 60-120s between sets
4
12 rep goal
Superset: Leg Extensions/Lying Leg Curls - Rest 60-120s between sets
5
50 rep goal
6 Way Shoulder Raise - Rest 30-90s between sets
4
10 per set
Day 3
Weeks 2 & 4
Exercise
Sets
Reps
Hang Clean - Rest 60-120s between sets
3
3 per set
Power Snatch - Rest 60-120s between sets
3
3 per set
Push Press - Rest 60-120s between sets
5
15 rep goal
Superset: Deficit Deadlifts/DB Step Ups - Rest 60-120s between sets
3
25 rep goal
Pull Ups - Rest 60-120s between sets
5
AMRAP
Day 4
Weeks 2 & 4
Exercise
Sets
Rep Goal
Power Clean - Rest 60-120s between sets
4
2 per set
Power Jerk - Rest 60-120s between sets
4
2 per set
Back Squat - Rest 60-120s between sets
4
20 rep goal
Superset: Skullcrushers/Hammer Curls - Rest 60-120s between sets
4
40 rep goal
Incline DB Fly - Perform 1 giant set comprised of 5 drop sets
5
AMRAP
Day 5
Weeks 2 & 4
Exercise
Sets
Reps
Jerk - Rest 60-120s between sets
3
3 per set
Snatch Grip Deadlift - Rest 90-180s between sets
3
20 rep goal
One Leg Press - Rest 45-90s between sets
3
50 rep goal
Flat Bench Press - Rest 60-120s between sets
3
25 rep goal
Rope Cable Crunches - Rest 60-90s between sets
4
50 rep goal
Day 6
Weeks 2 & 4
Exercise
Sets
Reps
Snatch - Using the heavy single weight from the prior week, perform the prescribed number of singles. Rest 60-120s between sets.
5
1
Clean & Jerk - See comments for Snatch
4
1
Front Squat - See comments for Snatch
3
1
Chin Ups - Rest 60-90s between sets
5
AMRAP
Upright Rows - Rest 60-90s between sets
3
30 rep goal
Day 7 - Rest day. Take this day completely off. Sleep in, rest, relax, and put your feet up!
