Mike Burgener 12-Week Olympic Weightlifting
Twelve weeks of four-day Olympic lifting combine snatch and clean-and-jerk ramps with pulls, squats and core work.
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Back squat
Program
Front squat
Snatch
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Train four days with recovery between heavier sessions; Monday, Tuesday, Thursday and Saturday are a guide. Use separate Snatch, Clean & Jerk, Back Squat and Front Squat maxima and a 5lb/2.5kg rounding step. Follow each work-up in order. Snatch pulls, shrugs and push press use the snatch max; clean and jerk variations and RDLs use the clean & jerk max. Pulls and shrugs can intentionally exceed 100%. Choose warm-ups and recovery where they are not set. In complexes, do each part in order at one weight without rest between them. With your coach, choose how to divide reps in three- or two-part and positional complexes where counts are not specified for every part, and choose hang or start positions before lifting. Keep explicit counts such as 3+3 unchanged. On Week 12 Day 4, do the max-out work-up or choose a meet plan yourself, including its extra attempts, weights and recovery. Finish after 48 workouts and choose any continuation or meet plan yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Stable exercise box
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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