Lift Big Eat Big Weightlifting Program

3x/week Split
-Week 1-
Day 1
Snatch:
3x3 @ 70%
3x3 @ 75%

Back squat:
4x5 @ 75%

Push press behind neck:

3x5 @ 70%

Snatch pulls:
4x5 @ 110% (of snatch 1RM)

Pullups:
3x8

Day 2
Clean & Jerk:
3x3 @ 70%
3x3 @ 75%

Snatch balance:
4x3 @70% (of snatch 1RM)

Front squat:
4x5 @ 75%

Clean pulls:
5x5 @ 115%

50 situps

Day 3

Snatch pull + power snatch + snatch

4x3 @ 70%
3x3 @ 75%
Back squat:
3x8 @ 70%
Push press behind neck:
4x5 @ 75%
Snatch deadlift:
3x7 @ 100%
-Week 2-
Day 1
Snatch:
3x3 @ 75%
3x3 @ 80%

Back squat:
3x5 @ 80%

Push press:
5x3 @ 80%

Clean deadlift (use straps):

4x5 @ 100% of Clean 1RM

Box jumps:
5x5

Day 2
Clean & Jerk:
3x3 @ 75%
3x3 @ 80%

Snatch Balance:
3x3 @ 80%

Front squats:
3x5 @ 80%

Push jerk behind neck:

3x3 @ 80% of jerk 1RM

Hanging leg raise

3x12

Day 3
Clean pull + Power clean + clean:
4x3 @ 75%
4x3 @ 80%

Snatch push press:

5x3 @ 75%

1 1/4 back squats:

5x5 @ 80%
Clean shrugs:
4x6 @ 100%

Week 3:
Snatch
2x3 @ 60%
2x3 @ 65%

Back squat
3x5 @ 65%

Push press
5x3 @ 65%

Snatch deadlift
4x5 @ 70%

Box jumps
5x5

Day 2
Clean & Jerk
2x3 @ 60%
2x3 @ 65%

Snatch Balance
3x3 @ 65%

Front squats
3x5 @ 65%

Push jerk behind neck

3x3 @ 65% of jerk 1RM

Hanging leg raise

3x12

Day 3

Power snatch
4x3 @ 65%

Power clean
4x3 @ 65%

Back squat
5x7 @ 65%

Push press
3x5 @ 65%

-Week 4-
Day 1:
Snatch
2x2 @ 85%

Back squat
3x2 @ 85%

Jerk behind neck

3x2 @ 90%

Snatch pulls
4x3 @ 115%

Day 2
Clean & Jerk
2x2 @ 85%

Snatch balance
3x2 @ 90%

Front squats
3x2 @ 90%

RDL
5x5 @85% of clean

Day 3
Snatch
3x1 @ 90%
Clean & Jerk
3x1 @ 90%
Back squat
4x3 @ 85%
2 clean pull + clean
4x3 @ 80%
50 situps

Cycle 2:
-Week 1-
Day 1
Snatch:
3x3 @ 75%
3x2 @ 80%

Back squat:
4x5 @ 80%

Push press behind neck:

3x5 @ 75%

Snatch pulls:
4x5 @ 110% (of snatch 1RM)

Pullups:
3x8

Day 2
Clean & Jerk:
3x3 @ 75%
3x2 @ 80%

Snatch balance:
4x3 @75% (of snatch 1RM)

Front squat:
4x5 @ 80%

Clean pulls:
5x5 @ 115%

50 situps

Day 3

Snatch pull + power snatch + snatch

4x3 @ 75%
3x3 @ 80%
Back squat:
3x8 @ 75%
Push press behind neck:
4x5 @ 80%
Snatch deadlift:
3x7 @ 105%

-Week 2-
Day 1
Snatch:
3x3 @ 80%
3x2 @ 85%

Back squat:
3x5 @ 80%

Push press:
5x3 @ 85%

Clean deadlift (use straps):

4x5 @ 105% of Clean 1RM

Box jumps:
5x5

Day 2
Clean & Jerk:
3x3 @ 80%
3x2 @ 85%

Snatch Balance:
2x3 @ 85%

Front squats:
3x5 @ 85%

Push jerk behind neck:

3x3 @ 82% of jerk 1RM

Hanging leg raise

3x12

Day 3
Clean pull + Power clean + clean:
4x3 @ 80%
4x3 @ 82%

Snatch push press:

5x3 @ 80%

1 1/4 back squats:

5x5 @ 80%
Clean shrugs:
4x6 @ 105%

Week 3:
Snatch
2x3 @ 65%
2x3 @ 70%

Back squat
3x5 @ 70%

Push press
5x3 @ 70%

Snatch deadlift
4x5 @ 75%

Box jumps
5x5

Day 2
Clean & Jerk
2x3 @ 65%
2x3 @ 70%

Snatch Balance
3x3 @ 70%

Front squats
3x5 @ 70%

Push jerk behind neck

3x3 @ 70% of jerk 1RM

Hanging leg raise

3x12

Day 3

Power snatch
4x3 @ 70%

Power clean
4x3 @ 70%

Back squat
5x7 @ 70%

Push press
3x5 @ 70%

-Week 4-
Day 1:
Snatch
2x2 @ 90%

Back squat
3x2 @ 87%

Jerk behind neck

3x2 @ 92%

Snatch pulls
4x3 @ 115%

Day 2
Clean & Jerk
2x2 @ 90%

Snatch balance
3x2 @ 92%

Front squats
4x1 @ 95%

RDL
5x5 @85% of clean
Day 3
Snatch
3x1 @ 95%
Clean & Jerk
3x1 @ 95%
Back squat
4x3 @ 87%
2 clean pull + clean
4x3 @ 85%
50 situps

Cycle 3:
-Week 1-
Day 1
Snatch:
3x2 @ 80%
3x2 @ 85%

Back squat:
4x4 @ 85%

Push press behind neck:

3x5 @ 80%

Snatch pulls:
4x5 @ 105% (of snatch 1RM)

Pullups:
3x8

Day 2
Clean & Jerk:
3x2 @ 80%
3x2 @ 85%

Snatch balance:
4x2 @80% (of snatch 1RM)

Front squat:
4x4 @ 85%

Clean pulls:
5x5 @ 105%

50 situps

Day 3

Snatch pull + power snatch + snatch

3x3 @ 80%
2x3 @ 85%
Back squat:
3x8 @ 75%
Push press behind neck:
4x4 @ 85%
Snatch deadlift:
3x7 @ 115%

-Week 2-
Day 1
Snatch:
3x2 @ 85%
3x1 @ 90%

Back squat:
4x3 @ 87%

Push press:
5x3 @ 87%

Clean deadlift (use straps):

4x5 @ 115% of Clean 1RM

Box jumps:
5x5

Day 2
Clean & Jerk:
3x2 @ 85%
3x1 @ 90%

Snatch Balance:
3x2 @ 87%

Front squats:
5x3 @ 87%

Push jerk behind neck:

3x3 @ 85% of jerk 1RM

Hanging leg raise

3x12

Day 3
Clean pull + Power clean + clean:
4x3 @ 85%
4x3 @ 87%

Snatch push press:

5x3 @ 85%

1 1/4 back squats:

5x4 @ 85%
Clean shrugs:
4x5 @ 110%

Week 3:
Snatch
2x3 @ 70%
2x3 @ 75%

Back squat
3x5 @ 75%

Push press
5x3 @ 75%

Snatch deadlift
4x5 @ 80%

Box jumps
5x5

Day 2
Clean & Jerk
2x3 @ 70%
2x3 @ 75%

Snatch Balance
3x3 @ 75%

Front squats
3x5 @ 75%

Push jerk behind neck

3x3 @ 75% of jerk 1RM

Hanging leg raise

3x12

Day 3

Power snatch
4x3 @ 75%

Power clean
4x3 @ 75%

Back squat
5x7 @ 70%

Push press
2x5 @ 75%

-Week 4-
Day 1:
Snatch
2x1 @ 90%
Back squat
3x1 @ 87%

Jerk behind neck

3x1 @ 92%

Snatch pulls
4x2 @ 115%

Day 2
Clean & Jerk
2x1 @ 90%

Snatch balance
3x1 @ 92%

Front squats
4x1 @ 90%

Day 3
Attempt new Snatch max
Attempt new CJ max
Attempt new back squat max