Complete Olympic Lifts Exercise Routine for Bodybuilding


Olympic Lifting | Leg Day Trainer Edition

Video taken from the channel: Steve Cook


My Mobility / Warm Up Routine (Bodybuilding, Powerlifting, Olympic Lifting, Strong Man, Crossfit)

Video taken from the channel: Alex Plamadeala



Video taken from the channel: Abnormal_Beings


Bodybuilder Vs Olympic Weightlifter **BAD IDEA**

Video taken from the channel: MyCoachBen


How do Chinese weightlifters do bodybuilding workout

Video taken from the channel: Snakepham



Video taken from the channel: Chase Irons


Olympic Weightlifting Workout Routine

Video taken from the channel: Dylan Wong

The 4-Week Olympic & Hypertrophy Hybrid is a potent routine to help you develop power and explosiveness through the performance of Olympic lifts and also build mass. Run this program as outlined for 4 weeks, take a break, and repeat as many times as you’d like. In addition to the two competitive lifts, weightlifting programs may include the following movements: Hang cleans Power cleans Power snatches Clean and press Push press Push jerk.

If you’ve got the gear, though, it’s time to start moving toward the big lift. Start by doing a version where you perform a power clean, pause in the rack position, and ride it down into a full front squat. Then set your feet and drive through your legs for a full push-press or split jerk.

Having increased strength and explosion in your lifts will easily translate over to improvements in all your lifts. That includes bodybuilding staples like the bench, squat, and the deadlift. Training the Olympic lifts means overall performance gains.

Easy to add to a routine. The movements can easily be added to any of the routines you do in. The three-time Mr. Olympia trained the Olympic lifts in the 50’s and 60’s at the national level before switching to bodybuilding exclusively. Franco Columbu Mr.

Universe and two time Mr. Olympia voices that he had a 270-pound snatch, and a 400-pound clean-and-jerk. Military Press: 4 sets (8–10 reps) Incline Barbell Triceps Extension: 3 sets (8–10 reps) Side Lateral Raise (with plates): 3 sets (8–12 reps Front Lateral Raise (with plates): 3 sets (8–12 reps) Close-Grip EZ-Bar Press: 3 sets (8 – 10 reps) Shrugs: 3 sets (8–10 reps) Bench Dips: 3 sets (8 – 10. To make gains while training the O-lifts, include assistance work and slow eccentrics (negatives).

Use higher rep ranges as well. Accumulate training volume by lifting at 75-80% of your max instead of going all out, all the time. Isolate the muscles you want to build.

For back, choose bent-over rows or chin-ups. For legs, nothing beats the squat. All of these movements allow you to move heavy weights and overload the muscles without performing endless exercises. Once you choose your exercises, plan your routines so you do 2-to-4 sets of each exercise for 10-to-12 repetitions.

Olympic lifters do the clean and the jerk as one complex lift. Amateur lifters can do them separately. Begin by snapping the weight to the torso until your arms are under the bar. In an explosive movement, push the bar over your head. Also keep in mind that because the Olympic lifts and derivatives are ultimately aimed at building strength, you should never take a set of these lifts to failure.

Use a weight that leaves you feeling fresh after the prescribed number of reps, and save muscle failure for the targeted exercises that follow the Olympic.

List of related literature:

The second training routine consists of dividing the body into upper and lower portions.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Because of the skills required to perform these exercises, guidance should be obtained from a certified Olympic weightlifting coach or a certified strength and conditioning specialist.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Olympic weight lifting has two compulsory lifts: the overhead snatch and the clean-and-jerk.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Then athletes perform a few (2 or 3) single lifts toward the training weight expected for the competition date and several (up to 6) sets with this weight.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

This bodybuilding workout could be considered a once-per-week series of assistance exercises.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Novice individuals should lift whole body routines (composed of both upper and lower body as well as core exercises), while advanced individuals should lift split routines (alternating between upper and lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Resp.Gurumann, At First I Want To Know Are You Wt. Lifting Coach Or Body Building Coach.CanYou Tell Me Snatch Is The One Of The Fastest Game In The World. Say Yes Or No.WithThanks A.Chandra. India

  • Muy muy buen programa, así mismo realizo con lo poco que por ahora tengo, claro como es casero aún tengo que bajar la barra a pulso para que estropee el piso. Saludos y mucho éxito

  • Olympic lifting is a mainstay of my training. Love them. Have you seen the Chinese world class lifters? Bodybuilding physiques, world class strength and power.

  • Alex I gotta ask this sort of long warmup is cause you’re advanced right? I don’t have to do much warmup considering I’m a noob moving bitch weight? I usually just do 2 or 3 light sets for warmup

  • Put your feet together and point your toes when doing hand stands it will make such a big differences. You can thank me later, haha

  • pyros dimas rarely brought one of his legs back during his clean and jerk motions, is this two different schools of practice? seems like 2 legs r better than 1 but I don’t even do this lift.

  • Great form especially like the retained arch in thoracic region of this weightlifters back without being too over-arched in the lumbar region [retaining stomach power]. Chinese weightlifters all have Exceptional form. Bravo!

  • Kudos to you for training in the greatest sport in the world, Olympic weightlifting for strength, power, speed, flexibility, athleticism, enjoy and be prepared for years of trying to perfect the snatch and often failing with very sub maximal kgs!!!

  • Why the need for Jacob to make that ‘retarded’ comment in the video and why was it funny Steve? big fan of yours but found this wrong. People with a disability may make such noises so why use it as a joke?

  • Anybody looking for an effective diet plan ought to Google “sowo hope site. ” My sister dropped 18 lbs on this diet program and I’ve already burned off some 5 pounds and I’ve just started. Read all about it on Google.

  • I’m with the mindpump guys on oly lifts. It’s bad for most people and not really a body building exercise so screw them.

    And you got guys on here that cry they dont know how to cook beef and rice. Cant trust them with a oly lift.

  • You may not of seen my comment on the last video and I was just wanting some clarification, do you sell meal plans as I would be very interested in it. Also enlightening video like a lot of yours.

  • That’s the opposite of training like a pussy like the guys in gyms today who’s spending more time on their phones than actually working out.

  • People talk about Chinese genetics, them using steroids. These people are cherrypicked from a pool of 1.5 bill people, of course, it is possible to find supreme genetics. Not saying they do not use, I simply do not know that, but suggesting a racial basis for bad genetics of the Chinese general population sounds ignorant.

  • To all the comment, if these lifters are compete in Olympic, they can’t take juice as they were tested every few months. For those who don’t compete at these level, shut the fuck up and don’t put judgement when you don’t know.

  • What material are those mats? Also, are you using bumper plates?
    I want to do olympics lifts at my school gym but has no platform:(

  • Ok beside all the ideology, group identity, circular reasoning and certainty around, shall we question maybe the possibility of a… spine injury?

  • Why is China more successful than USA and Iran at weightlifting? Chinese people are generally smaller than Aryans and African American

  • The Whole Credit of their amazing Success at the ALL international levels,is,their Hard,Systemic Training under proper Guidance,about EVERYTHING. They are Simply awesome & I RESPECT their Teachers,System a lot,due to which they produce so many Great WORLD CHAMPIONS, Continuously,one after another. Regards to all of them & thanks to you,Snakepham,have already Subscribed to your Channel.Shrineevas Sant,[email protected]

  • Do you guys think it’s also steroids of sorts? Not bagging them out at all just actually asking opinions because they look more than what you can achieve “naturally” but I could be 100% wrong

  • When the gym opens up and I know the location. Me and my wife are flying out next year to train for a couple days just to say we did.

  • Some of these guys have a terrible technique. They may end up with a lot of pain in their bodies in the future, plus, some of these exercises are not good. My opinion.

  • Calisthenics(with proper form) mixed eith weight training (with proper form) and medium intensity cardio is the best way to max out your bodies full fitness potential dont forget sleep,dieting and dynamic stretching

  • What kind of training would you call if your mixing Calisthenics and weightlifting?? I’m starting my journey with mix calisthenics and weightlifting

  • It’s really great to watch the nice workouts & tips, Eventhough it was 23 minutes but never felt the length it was quiet interesting & worth watching ��

  • Good video. Just felt it needed more weights in it for a further breakdown. Kalos mean beauty sthenics means strength. Calisthenics cheers

  • 1 rep max hang power snatch*

    The reason why you find yourself jumping forward to catch the snatch is because your thrusting your hips forward to push the bar up. Focus on doing a jump straight upward and fold under instead of doing a thrust forward!

    Love steve for life though,

  • How often do u train abs? I used to train them daily but now with calisthenics i don’t feel like i need to because ur core is involved in almost everything

  • If you have to drop the weights you are lifting too heavy and it’s bad gym etiquette. You are not in a powerlifting competition ��

  • Great video, very relatable for a lot of people!

    Also if u want a different type of workout try climbing, you have the perfect body type 😉

  • Cool video man, good commentary.
    I end up with a tightness across the back of my shoulders from the God awful chairs in college. Anytime I crack my back and it snaps my classmates give me very questioning looks. What is your stance on the idea that the snapping and popping is bad for you, i.e. the whole cracking your knuckles will give you arthritis theory going around.

  • Steve you should change the name of your vlog to something like Olympic Lifting, Swimming and Handstands to show people that you’re talking about a hell lot of stuff! A lot people and bodybuilders are interested in flexibility or strength.
    Anyways, I (and a shit ton of people) love what you do! Keep it up, keep doing you, you’re an inspiration and a pure motivation. Sending you a whole lot of love!!

  • Flexibility training is a complicated thing,most tutorials are garbage it took me 4 years to learn splits because it took me that long to get the knowledge for it.

  • jacob hutton is a crossfit athlete, he went to the games as a member of tommy hackenbruck’s UTE team.. thought you disliked crossfit? why wont you talk about his crossfit accomplishments? its not even in his bio on your site???

  • Hey! Quick question and also I love the video and I personally also train both power lifting and calisthenics. I’m very good at both, im able to do 12 strict muscle ups and I have huge numbers in power lifting. In May I am going for a powerlifting championship and would you say its a good idea to continue training calisthenics as well? Or should I mainly focus on powerlifting for the comp?

  • i can guarantee none of them are on gears…all natty nu cn just see the hard work they put into…n dedication…musclesr not extremely big nut super ripped n good quality hard muscles.,,very motivational..

  • how long have you been olympic lifting? great video by the way. also does olympic lifting alone build muscle mass like some of the heavy lifters I’ve seen

  • Clearly they use concentric lifts/pushes that help the main movement hat they are competing in, they ar enot doing a bodybuilding workout because the eecentric part of the lift is being left out, concentrics plus statics and extreme stretching is being used for strength training. It’s really interesting, but they do not look like bodybuilders.

  • excellent performance:-). Could you please put here some video or explainig which are the best exercises for strength core and stability? Thanks

  • It’s a hang power snatch! But damn good job Steve you’ve got good form. A lot of guys your size can’t get their arms locked out with wide grip!

  • Cool Little workout.
    I’m impressed with your friends tuck front lever row and his ability to still be able to do muscle ups after a tough workout

  • that was a awesome video. can’t wait for more. much respect goes to both of them. and I can’t wait for my shirt and tank top to come.