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Home » Programs » 13 Week Programs » 3 Day 13 Week Olympic Weightlifting Program (Oleksiy Torokhtiy)

Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day)

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By Kyle Risley
Last updated January 12, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

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 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. It is a well-rounded base program, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.

Table of Contents

  • 1 Program Overview
    • 1.1 Programming Back Squat Loads Using Clean & Jerk 1RM
  • 2 Spreadsheet
  • 3 Stuck? Consider Help from an Online Coach

Program Overview

  • The program is 13 weeks long.
  • The program has 3 primary training days per week (Monday, Wednesday, Friday).
    • If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.
  • There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency for the three primary training days:
    • Back extensions: 3 times per week
    • Snatch + variations: 3 times per week
    • C&J + variations: 3 times per week
    • Squatting: 2 times per week
  • If you see an “X” it means to choose the weight yourself.
  • If you see “for technique” beside an exercise, it means to use less weight, slow the movement down, and focus on executing the lift with perfect form.
  • The rep scheme is weight x reps x sets.

Programming Back Squat Loads Using Clean & Jerk 1RM

You may see some notes in the program or the original article on All Things Gym about how the first 4 weeks of the program use the C&J 1RM to calculate back squat loads. Users pointed out that this often led to the back squat loads being too light, so Oleksiy updated this starting in week 5. I went ahead and updates weeks 1-4 so that all weeks calculate back squat loads based on the back squat 1rm.

If you’re reading the above and are confused, don’t worry about it. Just plug in your maxes, follow the program, and you’ll be good. I mainly wrote that for folks that poke around in the spreadsheet formulas.

Spreadsheet

Spreadsheet via All Things Gym, which also has an interesting comments section for the associated article.

Oleksiy Torokhtiy 13 Week Olympic Weightlifting Program | LiftVault.com

Stuck? Consider Help from an Online 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
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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: 13 Week Programs, Olympic Weightlifting Programs, Programs

Squat frequency: 2
Bench press frequency: 0
Deadlift frequency: 0
Overhead press frequency: 0

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