logo
BoostcampPNG

EliteFTSWeightlifting

by Morgan C.
14 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
    Jun 22, 2025 07:09

Summary

Transform your weightlifting game with the EliteFTSWeightlifting program, a comprehensive 8-week journey designed for serious lifters. Committing four days a week, you'll master Olympic lifts like the Snatch and Clean & Jerk, while also building strength with High Bar Squats and Overhead Presses. Each session is tailored to enhance your technique and power, ensuring you progress safely and effectively. Equip yourself with the knowledge and skills to elevate your performance and achieve your lifting goals!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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