4 Week Olympic Lifting & Hypertrophy Hybrid Routine

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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.

After a thorough warm-up of 5-10 minutes you will perform the high intensity, low volume Olympic lifts while your central nervous system is fresh. If you miss an Olympic lift three times at the prescribed weight, stop, and move on to the next exercise.

After completing the Olympic lifts you will move on to performing low to moderate intensity, high volume hypertrophy-oriented exercises. These hypertrophy-oriented exercises are less technical so they can be performed in a slightly fatigued state. Do not go to muscular failure with these exercises; they should complement and not detract from your Olympic lift performance.

Each workout should take about 60 minutes. If you ever feel exceptionally fatigued, sore, or run out of time it’d advised to cut the hypertrophy volume rather than the Olympic lifting volume.

It’s important to note that this routine is designed for someone with weight training experience at the early intermediate level with little or no Olympic lifting experience. More advanced Olympic lifting programs prescribe intensity levels (% of your 1RM) for the set and rep schemes.

Since you’re new to Olympic lifting I’d recommend picking a heavy but manageable weight that allows you to successfully perform all prescribed sets and reps without risk of failure. Once you gain proficiency in Olympic lifts you can begin assigning intensity levels, but right now you’re likely too inefficient in the movement patterns for intensity levels to be applicable. As always, listen to your body and adjust the volume, frequency and intensity based on your goals and recovery ability.

Massive Iron

Click here to purchase Steve Shaw’s “Massive Iron: The Rep Goal System”

This routine will implement a number of tried-and-true training principles:

  • The Rep Goal Method – popularized by Steve Shaw’s e-book “Massive Iron: The Rep Goal System”. For example, if the routine prescribes 3 sets with a rep goal of 25, then you should aim to perform 25 TOTAL reps across all 3 sets. When you perform more than or equal to 25 reps you increase the working weight for the subsequent workout.
  • Progressive Overload – adding reps and weight to bar will force your body to preserve as much lean mass as possible.
  • Superset – perform two exercise back-to-back before resting; this routine will typically superset exercises that target antagonistic muscle groups (e.g. bench & rows)
  • Rest-Pause/Bulldozer Sets – pick a rep goal, number of sets, short rest period (10-45 seconds) and a conservative weight with which you believe you can exceed the rep goal given the set and rep goal parameters.  Adhere strictly to the short rest periods and increase the working weight for the next session when you exceed the rep goal.
  • Drop Sets – perform one set to technical failure, decrease the weight by a reasonable amount, and then perform another set to technical failure. The number of drops can range from as few as 2 to as many as 5. Track total reps and utilize the rep goal method to measure progress.
  • AMRAP – perform as many reps as you can with good form; if you feel as though you may fail on the next rep or be unable to complete it with good form, terminate the set

Olympic Weightlifting

The 4-Week Olympic & Hypertrophy Hybrid Routine

Weeks 1 & 3

Day 1
Weeks 1 & 3
Exercise Sets Reps
Clean & Jerk – Rest 60-120s between sets  4  3 per set
Snatch Pull – Rest 60-120s between sets  3  3 per set
Back Squat – Rest 60-120s between sets  5  25 rep goal
Superset: Pull-ups/Dips – Rest 60-120s between sets  3  AMRAP
Facepulls – Use the bulldozer method; rest 30s between sets  5  50
Day 2
Weeks 1 & 3
Exercise Sets Reps
Snatch – Rest 60-120s between sets  4  3 per set
Clean Pull – Rest 60-120s between sets  3  3 per set
Front Squat – Rest 60-120s between sets  5  15 rep goal
Superset: Incline DB Bench Press/Bent Over Barbell Row – Rest 60-120s between sets  3  35 rep goal
6 Way Shoulder Raise – Rest 30-90s between sets  4  10 per set
Day 3
Weeks 1 & 3
Exercise Sets Reps
Power Clean + Power Jerk – 1 set is comprised of 2 rounds – 1 rep of a power clean and 1 rep of power jerk per round. Rest 60-120s between sets  5  2 x (1+1) per set
Hang Snatch – Rest 60-120s between sets  5  2 per set
Superset: Romanian Deadlifts/DB Lunges – Rest 60-120s between sets  3  35 rep goal
Behind the Neck Press – Rest 60-90s between sets  3  30 rep goal
Rear Delt Fly – Perform 1 giant set comprised of 5 drop sets  5  AMRAP
Day 4
Weeks 1 & 3
Exercise Sets Reps
Power Snatch – Rest 60-120s between sets  4  2 per set
Hang Clean – Rest 60-120s between sets  4  2 per set
Overhead Squat – If you don’t have high enough pins to start from the overhead position then perform a behind the neck push press to get in to position. Rest 60-120s between sets  3  15 rep goal
Superset: Flat Barbell Bench Press/DB Shrugs – Rest 60-120s between sets  3  30 rep goal
Machine Chest Fly – Perform 1 giant set comprised of 5 drop sets  5  AMRAP
Day 5
Weeks 1 & 3
Exercise Sets Reps
Jerk – Rest 60-120s between sets  3  3 per set
Deadlift – Rest 90-180s between sets  3  20 rep goal
Leg Press – Rest 45-90s between sets  3  50 rep goal
Superset: Tricep Pushdown/Hammer Curls – Rest 60-120s between sets  5  50 rep goal
Hanging Leg Raises – Rest 60-90s between sets  4  AMRAP
Day 6
Weeks 1 & 3
Exercise Sets Reps
Snatch – You may perform anywhere from 5 to 10 warm up sets to reach the weight for this heavy single. As long as you successfully execute the lift, keep adding weight until you fail three times in a row. Take 1 to 3 minutes of rest between attempts.  1  1
Clean & Jerk – See comments for Snatch  1  1
Front Squat – See comments for Snatch  1  1
Bicep Curls – Use the bulldozer method; rest 30s between sets  5  50
DB Lateral Raises – Perform 1 giant set comprised of 5 drop sets  3  AMRAP
  • Day 7 – Rest Day. Take this day completely off. Sleep in, rest, relax, and put your feet up!

Woman Squatting

Weeks 2 & 4

Day 1
Weeks 2 & 4
Exercise Sets Reps
Clean – Rest 60-120s between sets  4  2 per set
Jerk – Rest 60-120s between sets  4  2 per set
Front Squat – Rest 60-120s between sets  4  12 rep goal
Superset: Flat DB Bench Press/DB Rows – Rest 60-120s between sets  3  35 rep goal
Bent Over DB Reverse Fly – Use the bulldozer method; rest 30s between sets  5  50
Day 2
Weeks 2 & 4
Exercise Sets Reps
Hang Snatch – Rest 60-120s between sets  3  3 per set
Power Clean – Rest 60-120s between sets  3  3 per set
Overhead Squat – If you don’t have high enough pins to start from the overhead position then perform a behind the neck push press to get in to position. Rest 60-120s between sets  4  12 rep goal
Superset: Leg Extensions/Lying Leg Curls – Rest 60-120s between sets  5  50 rep goal
6 Way Shoulder Raise – Rest 30-90s between sets  4  10 per set
Day 3
Weeks 2 & 4
Exercise Sets Reps
Hang Clean – Rest 60-120s between sets  3  3 per set
Power Snatch – Rest 60-120s between sets  3  3 per set
Push Press – Rest 60-120s between sets  5  15 rep goal
Superset: Deficit Deadlifts/DB Step Ups – Rest 60-120s between sets  3  25 rep goal
Pull Ups – Rest 60-120s between sets  5  AMRAP
Day 4
Weeks 2 & 4
Exercise Sets Rep Goal
Power Clean – Rest 60-120s between sets  4  2 per set
Power Jerk – Rest 60-120s between sets  4  2 per set
Back Squat – Rest 60-120s between sets  4  20 rep goal
Superset: Skullcrushers/Hammer Curls – Rest 60-120s between sets  4  40 rep goal
Incline DB Fly – Perform 1 giant set comprised of 5 drop sets  5  AMRAP
Day 5
Weeks 2 & 4
Exercise Sets Reps
Jerk – Rest 60-120s between sets  3  3 per set
Snatch Grip Deadlift – Rest 90-180s between sets  3  20 rep goal
One Leg Press – Rest 45-90s between sets  3  50 rep goal
Flat Bench Press – Rest 60-120s between sets  3  25 rep goal
Rope Cable Crunches – Rest 60-90s between sets  4  50 rep goal
Day 6
Weeks 2 & 4
Exercise Sets Reps
Snatch – Using the heavy single weight from the prior week, perform the prescribed number of singles. Rest 60-120s between sets.  5  1
Clean & Jerk – See comments for Snatch  4  1
Front Squat – See comments for Snatch  3  1
Chin Ups – Rest 60-90s between sets  5  AMRAP
Upright Rows – Rest 60-90s between sets  3  30 rep goal
  • Day 7 – Rest day. Take this day completely off. Sleep in, rest, relax, and put your feet up!

The pre-workout combination of MTS Clash and Vasky allows you to improve your energy, performance, focus and muscle pumps, all at an economical price. Order this stack now.

3500 Calorie Sample Meal Plan and Supplement Schedule

Pair the 4-Week Olympic & Hypertrophy Hybrid workout program with the sample meal plan and supplement schedule below to build as much lean mass as possible with minimal fat gain.

Designed for a 180lb male, this plan provides at least 1g of protein per pound of bodyweight to maximize lean mass preservation and at least 0.5g of fat per pound of bodyweight to ensure normal hormonal function. Shoot for a weight gain of 0.5 to 1 pound of bodyweight per week. Adjust calories and macronutrients if you are under- or overshooting this benchmark.

  • 8:00am – 1 serving MTS Machine Greens + Multi, 2-3g EPA/DHA Fish Oil, and 5000IU vitamin D. 6 eggs, 1 cup fresh blueberries, 3 slices turkey bacon, 1 cup cooked oatmeal. Nutrition:  740 calories, 45g protein, 50g carbs, 40g fats
  • 12pm – 5 ounces cooked steak, 2 cups raw spinach, 1 ounce feta cheese, 1 cup cherry tomatoes, 1 cup sliced mushrooms, 2 tbsp. balsamic vinegar, ½ cup dry-measure jasmine rice. Nutrition: 715 calories, 45g protein, 100g carbs, 15g fats
  • 3pm – 1 large banana, 1 whole wheat pita, 2 tbsp. almond butter, 2 tbsp. honey. Nutrition:  615 calories, 15g protein, 105g carbs, 15g fats
  • 5pm – 1 serving (2 scoops) of MTS Clash + 1 serving MTS VaskyNutrition: 0 calories, 0g protein, 0g carbs, 0g fats
  • 5:30pm – Workout as outlined above + 1 scoop MTS Machine Fuel intra-workoutNutrition: 24 calories, 6g protein, 0g carbs, 0g fats
  • 7pm – 6 ounces cooked turkey, 1 whole wheat hamburger bun, 5 ounces sweet potato fries, 2 cups steamed broccoli. Nutrition:  770 calories, 45g protein, 80g carbs, 30g fats
  • 9pm – 1 scoop MTS Machine Whey Protein, 1 serving Mygoenix Pro Fiber, 1 medium apple, 2 tbsp. peanut butter, 1 cup whole milk. Nutrition:  650 calories, 40g protein, 55g carbs, 30g fats

Total Nutrition

  • Calories: 3,515
  • Protein: 196 grams
  • Carbs: 390 grams
  • Fats: 130 grams
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Name: Nick Ludlow

Bio: When it comes to fitness I enjoy reading about historic weight lifters, non-conventional weightlifting approaches, nutritional protocols, and the science behind supplements.