Now that you have a pretty good idea of how much volume to do, you need to figure out which exercises you’re actually going to do in your workouts to get that volume. There are hundreds of different weightlifting exercises to choose from, and each one can serve a different purpose and be more or less ideal for certain people’s bodies, goals and experience levels than others.
Compared to traditional weightlifting exercises, such as bench presses, squats and shoulder presses, Olympic lifts and associated lifts are complex movements. They require the co-contraction of several large muscle groups in the right sequence. Additionally, they must be performed quickly and with correct technique in order for the lift to be completed successfully. To that end, coaching from a qualified instructor is more important in the first phase than loading patterns and volume.
Many weight lifting programs focus on way too many isolation exercises. You get faster results in less time with compound weightlifting exercises. And the “show-off” muscle groups like the chest and biceps for men will do even better with compound exercises.