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BoostcampPNG

April - June

by Alexandre Buono
1 athletes joined

Program Description

Week 1 - Ramp up Week 2-4 - High Volume, more accessory Week 5-7 - Higher Int, More compouds Week 8 - Test

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 05, 2025 07:15
  • Last Edited
    Apr 05, 2025 07:58
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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
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
-
2
Hang Clean
3
6 reps
-
3
Power Clean
3
6 reps
-
4
Clean (Barbell)
3
3 reps
-
5
Front Squat (Barbell)
3
10 reps
-
6A
Kick Stand Deadlift
3
10 reps
-
6B
Step-Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
3
6 reps
-
2
Split Jerk Balance
3
6 reps
-
3
Split Jerk
3
6 reps
-
4A
Dumbbell Row
3
10 reps
-
4B
Incline Bench Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch High Pulls
3
6 reps
-
2
Drop Snatch
3
6 reps
-
3
Hang Snatch
3
6 reps
-
4
Power Snatch
3
6 reps
-
5
Snatch (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10 reps
-
1B
Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Fly (Dumbbell)
3
10 reps
-
2B
T-Bar Row
3
8 reps
-
3A
Pull-Up (Band)
3
5 reps
-
3B
Wide Grip Pull-Up
3
10 reps
-
4A
Tricep Extension (Cable)
3
12 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3A
Landmine Deadlift
3
10 reps
-
3B
Landmine Squat
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
High Pull
3 Sets
6 Reps
-
2
Hang Clean
3 Sets
6 Reps
-
3
Power Clean
3 Sets
6 Reps
-
4
Clean (Barbell)
3 Sets
3 Reps
-
5
Front Squat (Barbell)
3 Sets
10 Reps
-
6A
Kick Stand Deadlift
3 Sets
10 Reps
-
6B
Step-Up (Weighted)
3 Sets
10 Reps
-
Day 2
1
Behind-the-Neck Push Press
3 Sets
6 Reps
-
2
Split Jerk Balance
3 Sets
6 Reps
-
3
Split Jerk
3 Sets
6 Reps
-
4A
Dumbbell Row
3 Sets
10 Reps
-
4B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Snatch High Pulls
3 Sets
6 Reps
-
2
Drop Snatch
3 Sets
6 Reps
-
3
Hang Snatch
3 Sets
6 Reps
-
4
Power Snatch
3 Sets
6 Reps
-
5
Snatch (Barbell)
3 Sets
3 Reps
-
Day 4
1A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
1B
Bench Press (Barbell)
3 Sets
8 Reps
-
2A
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2B
T-Bar Row
3 Sets
8 Reps
-
3A
Pull-Up (Band)
3 Sets
5 Reps
-
3B
Wide Grip Pull-Up
3 Sets
10 Reps
-
4A
Tricep Extension (Cable)
3 Sets
12 Reps
-
4B
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
Squat (Low Bar)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3A
Landmine Deadlift
3 Sets
10 Reps
-
3B
Landmine Squat
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-