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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
    Jun 18, 2025 10:26

Summary

Unlock your potential with the April - June program, an 8-week journey designed for serious lifters ready to elevate their Olympic lifting skills. Committing to 5 days a week, you'll tackle a variety of barbell exercises including High Pulls, Snatch High Pulls, and Clean variations, all meticulously structured to build strength and technique. Each session is crafted to challenge your limits while enhancing your overall power and performance. Get ready to transform your lifts and achieve your goals with a program that pushes you to new heights!
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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
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
-