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Home » Programs » 4 Week Powerlifting & Strength Programs » 3 Day Chinese Olympic Weightlifting Program Spreadsheet

3 Day Chinese Olympic Weightlifting Program Spreadsheet

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By Kyle Risley
Last updated March 29, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.

Table of Contents

  • 1 Program Overview
  • 2 Note About Training Loads
  • 3 Spreadsheet
  • 4 Stuck? Consider an Online Weightlifting Coach

Program Overview

  • 4 week peaking mesocycle
  • 3 training days per week
  • Trains a variety lifts, but is designed to peak the snatch and clean & jerk
  • Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
Chinese Olympic Weightlifting Program

Note About Training Loads

There are a few instances in the program where it calls for multiple reps with 100% of a lift’s 1RM. Obviously this is not possible, but it was left in the spreadsheet because that is how the original program was written.

In these instances, there will be a row added beneath the “impossible row” that says “OR 5×3 @ 85%.”

Alternatives to performing 5 sets of 3 reps at 85% include:

  • Performing multiple sets of 3 reps, ramping up to a 3RM.
  • Using another rep scheme entirely, ideally one that utilizes heavy triples.
  • Using a range of loads in the 80% to 85% range for sets of 3 reps.

If you need help with your lifting technique, consider these helpful “how to” guides for the push press and power clean.

Spreadsheet

Source: OWL Sheets

3 Day Chinese Weightlifting Program | LiftVault.com

Stuck? Consider an Online Weightlifting Coach

Personalized Program by Oleksiy Torokhtiy
Online Olympic Weightlifting Coaching
Online Olympic Weightlifting Coaching

Get a training block designed for you buy Olympic weightlifting medalist Oleksiy Torokhtiy.

Includes weekly analysis of your main lifts, personal e-mail check-ins, and more.

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Set New PRs in 12 Weeks
12 Week Olympic Weightlifting Program for Men
12 Week Olympic Weightlifting Program for Men
$34.90

A 12 week Olympic weightlifting peaking program with 5 training sessions per week.

Built to help you smash new PRs in the Snatch and Clean & Jerk in 12 weeks.

Recommended for competition prep.

Learn More
Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.
12 Week Olympic Weightlifting Program for Women
12 Week Olympic Weightlifting Program for Women
$29

This 12 week Olympic weightlifting peaking program modifies the special preparation exercises, volume, and intensity to maximize results for women weightlifters.

Consisting of three 4 week mesocycles (general preparatory, special preparatory, competition), this program is designed to help you prep for a competition and set new PRs.

Learn More
Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.
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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 4 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 2, 3
Bench press frequency: 0
Deadlift frequency: 1
Overhead press frequency: 1

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