Olympic weightlifting Masters program
Simple Olympic weightlifting routine for 40+ lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Snatch (Barbell) | 5 | 1 rep | 75% |
| 2 | Clean and Jerk | 3 | 1 rep | 75% |
| 3 | Clean Pull | 3 | 4 reps | 80% |
| Superset | ||||
| 4A | Pull-Up (Neutral Grip, Bodyweight) | 3 | 8 reps | — |
| 4B | Back Extension (Weighted) | 3 | 20 reps | @8 |
| 4C | Push Up (Weighted) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | 77.5% |
| 2 | Snatch Grip Push Press | 5 | 4 reps | 80% |
| 3 | Overhead Squat | 3 | 4 reps | 77.5% |
| Superset | ||||
| 4A | Dip (Weighted) | 3 | 16 reps | @8 |
| 4B | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @8 |
| 4C | Chin-Up (Bodyweight) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Snatch + Hip Snatch | 4 | 2 reps | 70% |
| 2 | Power Clean + Hip Clean | 4 | 2 reps | 70% |
| 3 | Snatch Pull | 3 | 3 reps | 80% |
| Superset | ||||
| 4A | Bicep Curl (Dumbbell) | 3 | 12 reps | — |
| 4B | Romanian Deadlift (Barbell) | 3 | 12 reps | 55% |
| 4C | Jump Squat | 3 | 4 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Jerk | 4 | 4 reps | 70% |
| 2 | Front Squat (Barbell) | 3 | 3 reps | 82.5% |
| 3 | Push Press (Barbell) | 5 | 3 reps | 82.5% |
| Superset | ||||
| 4A | Overhead Press (Dumbbell) | 3 | 12 reps | 60% |
| 4B | Reverse Lunge (Dumbbell) | 3 | 12 reps | 60% |
| 4C | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps | — |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Olympic weightlifting Masters program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Olympic weightlifting Masters program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Olympic weightlifting Masters program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
