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EliteFTSWeightlifting

by Morgan C.
6 athletes joined

Program Description

Build technique and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 05, 2024 10:25
  • Last Edited
    Oct 19, 2024 07:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
3 reps
RPE 7.5
2
Hang Clean
5
3 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
RPE 7
2
Clean and Jerk
5
2 reps
RPE 7.5
3
Front Squat (Barbell)
5
3 reps
RPE 8
4
Overhead Press (Barbell)
5
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 8.5
2
Clean and Jerk
1
2
1 reps
2 reps
RPE 9
RPE 8.5
3
Clean Deadlift
5
5 reps
RPE 7.5
4
Hanging Leg Raise
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
RPE 6
2
Power Clean
3
2 reps
RPE 6
3
Push Press (Barbell)
5
3 reps
RPE 8
4
Pull-Up (Bodyweight)
3
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Snatch (Barbell)
5 Sets
3 Reps
@7.5
2
Hang Clean
5 Sets
3 Reps
@7
3
High Bar Squat (Barbell)
5 Sets
5 Reps
@7.5
4
Hanging Leg Raise
3 Sets
12 Reps
@9
Day 2
1
Hang Snatch
5 Sets
3 Reps
@7
2
Clean and Jerk
5 Sets
2 Reps
@7.5
3
Front Squat (Barbell)
5 Sets
3 Reps
@8
4
Overhead Press (Barbell)
5 Sets
5 Reps
@7.5
Day 3
1
Snatch (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
@9
@8.5
2
Clean and Jerk
1 Set
2 Sets
1 Reps
2 Reps
@9
@8.5
3
Clean Deadlift
5 Sets
5 Reps
@7.5
4
Hanging Leg Raise
3 Sets
12 Reps
@9.5
Day 4
1
Power Snatch
3 Sets
3 Reps
@6
2
Power Clean
3 Sets
2 Reps
@6
3
Push Press (Barbell)
5 Sets
3 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
@10