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Olympic Lifting 5 Week Prep

by Gavin F.

Program Description

**Olympic Lifting Prep** is a comprehensive 5-week program designed to elevate your Olympic lifting skills through 19 focused training sessions. Each week, you'll tackle essential lifts like the Snatch and Clean & Jerk, complemented by strength-building exercises such as squats and deadlifts. Expect a mix of intensity levels, with workouts structured to progressively challenge your technique and power. Whether you're a beginner or looking to refine your skills, this program will prepare you for success in Olympic lifting competitions. Get ready to lift with purpose and precision!

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2025 02:56
  • Last Edited
    Dec 30, 2025 08:51
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Upper Back
14.8%
Glutes
12.9%
Olympic
12.1%
Hamstrings
6.8%
Abs
6.3%
Lower Back
5.6%
Front Delts
5.6%
Triceps
4.4%
Middle Delts
4.2%
Biceps
3%
Lats
2.6%
Chest
1.4%
Adductors
1.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Snatch (Barbell)
5
1 reps
75%
3
Snatch Deadlift
5
3 reps
100%
4
Wide Grip Pull-Up
4
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
77.5%
2
Snatch (Barbell)
5
1 reps
77.5%
3
Snatch Deadlift
5
3 reps
100%
4
Wide Grip Pull-Up
4
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Snatch (Barbell)
4
1 reps
80%
3
Snatch Deadlift
5
3 reps
100%
4
Wide Grip Pull-Up
4
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Snatch (Barbell)
4
1 reps
82.5%
3
Snatch Deadlift
5
3 reps
100%
4
Wide Grip Pull-Up
4
10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
70%
80%
90%
-
2
Front Squat (Barbell)
1
1
1
3
3 reps
2 reps
1 reps
1 reps
70%
80%
90%
-
3
Abs Crunch (Weighted)
3
15 reps
RPE 7
4
Wide Grip Pull-Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 reps
75%
2
Clean Pull
5
3 reps
100%
3
Leg Extension
4
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Overhead Press (Barbell)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 reps
77.5%
2
Clean Pull
5
3 reps
100%
3
Leg Extension
4
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Overhead Press (Barbell)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
80%
2
Clean Pull
5
3 reps
100%
3
Leg Extension
4
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Overhead Press (Barbell)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
82.5%
2
Clean Pull
5
3 reps
100%
3
Leg Extension
4
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
Overhead Press (Barbell)
4
10 reps
RPE 9
6
Upright Row (Barbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
3
1 reps
1 reps
1 reps
1 reps
70%
80%
90%
-
2
Push Press (Barbell)
1
1
1
3
3 reps
2 reps
1 reps
1 reps
70%
80%
90%
-
3
Abs Crunch (Weighted)
3
15 reps
RPE 7
4
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
80%
2
Power Snatch
4
1 reps
75%
3
Power Clean
4
1 reps
75%
4
Push Press (Barbell)
5
3 reps
75%
5
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
82.5%
2
Power Snatch
4
1 reps
77.5%
3
Power Clean
4
1 reps
77.5%
4
Push Press (Barbell)
5
3 reps
77.5%
5
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
85%
2
Power Snatch
4
1 reps
80%
3
Power Clean
4
1 reps
80%
4
Push Press (Barbell)
5
3 reps
80%
5
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
3 reps
87.5%
2
Power Snatch
3
1 reps
82.5%
3
Power Clean
3
1 reps
82.5%
4
Push Press (Barbell)
3
1
3 reps
3 reps
82.5%
82.2%
5
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
2 reps
1 reps
1 reps
70%
80%
90%
-
2
Leg Curl
3
15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Abs Crunch (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Snatch (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
3
Clean and Jerk
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
4
Incline Bench Press (Barbell)
4
12 reps
RPE 9
5
Dumbbell Row
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87.5%
2
Snatch (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
3
Clean and Jerk
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
4
Incline Bench Press (Barbell)
4
12 reps
RPE 9
5
Dumbbell Row
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Snatch (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
3
Clean and Jerk
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
4
Incline Bench Press (Barbell)
4
12 reps
RPE 9
5
Dumbbell Row
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92.5%
2
Snatch (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
3
Clean and Jerk
1
1
1
3
1 reps
1 reps
1 reps
1 reps
75%
80%
85%
-
4
Incline Bench Press (Barbell)
4
12 reps
RPE 9
5
Dumbbell Row
4
12 reps
RPE 9
6
Abs Crunch (Weighted)
3
20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
5 Sets
4 Reps
75%
2
Snatch (Barbell)
5 Sets
1 Reps
75%
3
Snatch Deadlift
5 Sets
3 Reps
100%
4
Wide Grip Pull-Up
4 Sets
10 Reps
@9
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
20 Reps
@9
Day 2
1
Clean and Jerk
5 Sets
1 Reps
75%
2
Clean Pull
5 Sets
3 Reps
100%
3
Leg Extension
4 Sets
15 Reps
@9
4
Leg Curl
3 Sets
15 Reps
@9
5
Overhead Press (Barbell)
4 Sets
10 Reps
@9
6
Upright Row (Barbell)
4 Sets
10 Reps
@9
Day 3
1
Front Squat (Barbell)
4 Sets
3 Reps
80%
2
Power Snatch
4 Sets
1 Reps
75%
3
Power Clean
4 Sets
1 Reps
75%
4
Push Press (Barbell)
5 Sets
3 Reps
75%
5
Abs Crunch (Weighted)
3 Sets
20 Reps
@9
Day 4
1
Squat (Barbell)
3 Sets
2 Reps
85%
2
Snatch (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Reps
1 Reps
1 Reps
1 Reps
75%
80%
85%
-
3
Clean and Jerk
1 Set
1 Set
1 Set
3 Sets
1 Reps
1 Reps
1 Reps
1 Reps
75%
80%
85%
-
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
@9
5
Dumbbell Row
4 Sets
12 Reps
@9
6
Abs Crunch (Weighted)
3 Sets
20 Reps
@9