Intermediate Block Periodization Oly Program
For intermediate Olympic lifters looking to continue building strength and technique
Overview
This program was developed by Dr. Kyle Pierce for the intermediate Olympic lifter looking to hit new max totals in snatch and clean & jerk. It was developed using Dr. Pierce's research on block periodization to maximize your strength gains. It is divided into 3 phases.
Phase 1 starts with higher volume and lower intensity. The main lifts are done from the hips (hip clean and hip snatch).
Phase 2 volume is dialed back as intensity is dialed up. Main lifts are done from the knee (hang clean and hang snatch).
Phase 3 is a tapering phase in preparation for hitting max attempts on the final day.
Learn more about the program on the r/fitness wiki.
Who it's for
Reviews
Little too long near the end because of weight. Snatch skill didn’t match the weight requirement.
Go to routine when I am not sure what to do. On the day with lower % I do a variation of the main lift: for example no foot or front squat with the indicated percentage.
Best for intermediate lifters to make their foundation strong.
Only half way through and on the come back from an injury. I’m new to the snatch and clean and jerk and the volume is helping to really learn sections of the lifts. Looking forward to the rest of the program.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Jerk | 6 | 5 reps | 70%* |
| 2 | Squat (Barbell) | 3 | 10 reps | 65% |
| 3 | Lunge (Barbell) | 3 | 10 reps | — |
| 4 | Overhead Press (Barbell) | 3 | 10 reps | 65% |
| 5 | Push Up (Weighted) | 2 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Snatch | 6 | 5 reps | 60%* |
| 2 | Hip Clean | 6 | 5 reps | 60%* |
| 3 | Snatch Deadlift | 6 | 5 reps | — |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps | — |
| 5 | Box Jump | 3 | 10 reps | — |
| 6 | Back Extension | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Jerk | 6 | 5 reps | 60%* |
| 2 | Squat (Barbell) | 3 | 10 reps | 55% |
| 3 | Lunge (Barbell) | 3 | 10 reps | — |
| 4 | Overhead Press (Barbell) | 3 | 10 reps | 55% |
| 5 | Push Up (Weighted) | 2 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Snatch | 6 | 5 reps | 70%* |
| 2 | Hip Clean | 6 | 5 reps | 70%* |
| 3 | Clean Deadlift | 6 | 5 reps | — |
| 4 | Pull-Up (Bodyweight) | 3 | 10 reps | — |
| 5 | Box Jump | 3 | 10 reps | — |
| 6 | Back Extension | 3 | 10 reps | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Intermediate Block Periodization Oly Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Intermediate Block Periodization Oly Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Intermediate Block Periodization Oly Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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