Beginner 4Day by Greg Everett

Beginner Program by Greg Everett
(Originally found Olympic Weightlifting by Greg Everett)



Program Cliffs:

• True Beginner program, low volume, 4Days/Week, weights by feel (No established 1RM)
• Take weights up to heaviest load for a single with small weight jumps between sets, 1-2minutes of rest
• Total around 15 reps above estimated 60% of max. (Max = 50kg, look for 15 reps at 30kg+)
  • Back-off sets (to get the total 15 reps) encouraged if the rep total cannot be achieved
• Successful lifts are more important than weight
• Positioning is more important than weight regarding pulls
• Add 2-3% weight weekly, adjusted by feel; alternate Week 1 & 2 until you cannot add weight
  • Reduce weight (and sets if needed) by 10-15% for one week (deload week)
• Program can now be repeated using weights from just before the deload week.