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Home » Programs » 8 Week Powerlifting & Strength Programs » 6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

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By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 8

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 is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

Table of Contents

  • 1 Intermediate Olympic Weightlifting Program Overview
  • 2 Program Spreadsheet
  • 3 Notes

Intermediate Olympic Weightlifting Program Overview

  • This is an 8 week program, 6 days of training per week.
  • It is designed for intermediate weightlifters.
  • It can be used to peak for a weightlifting competition.
  • It programs for the following lifts (1RM unless noted otherwise):
    • Back squat (5 rep max)
    • Front squat (3 rep max)
    • Push press (5 rep max)
    • Snatch from hip
    • Snatch from knee
    • Clean & Jerk
    • Clean & Jerk (from hip)
    • Clean & Jerk (from knee)
    • Clean
    • Overhead Press
    • Power Snatch
    • Power Clean
  • The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
  • EMOM = every minute on the minute

Program Spreadsheet

Spreadsheet source: OWL Sheets

Pendlay 8 Week Olympic Weightlifting Program | LiftVault.com

Notes

Below is a note from the original spreadsheet creator re: how Glenn Pendlay programmed some sets.

  • On the blog, Glenn sometimes suggested working UP to a certain percentage, say 80%. This is worked up to over the course of multiple sets. Other times he wrote hang snatch at 85%. I have followed the blog as best I could. If the weights are too heavy for too many sets, consider working up to the highest weight listed instead of all the sets at that same weight.
  • Where it says “heavy single,” it means to work up to your approximate one rep max for that day. It may be a PR, but it also may not. If Glenn wants you to go for a PR, it’s stated explicitly. Always use good judgement – if a PR just isn’t there that day, work up to whatever you can manage.
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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: 8 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 3, 4
Bench press frequency: 0
Deadlift frequency: 0
Overhead press frequency: 1, 2, 3

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