5 weeks Olympic Weightlifting Peaking Program

by Manuja Liyanage

1 athletes joined

Program Description

The logic of this macrocycle follows a classic periodization model designed to maximize "Performance Realization." We move from high-volume accumulation—necessary to prep connective tissues—to a peak overreach, followed by a strategic taper to dissipate fatigue and prime the nervous system for a new 1RM.

Program Overview

Level
Intermediate, Novice, Advanced
Goal
Olympic Weightlifting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
10 minutes
Created
Mar 19, 2026 03:03
Last Edited
Mar 19, 2026 05:53

Muscle Engagement

Front

Back

MuscleSet

Upper Back

20.8%

Quadriceps

20%

Glutes

19%

Olympic

17.6%

Lower Back

10.6%

Hamstrings

6.9%

Middle Delts

3.4%

Abs

1.6%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Snatch (Barbell)

2 reps

70%

Snatch Push Press

5 reps

70%

Power Clean And Power Jerk

2 reps

60%

Snatch Deadlift

5 reps

90%

Back Squat

6 reps

75%

Day 1

Snatch Sots Press

5 reps

Hang Snatch

3 reps

75%

Clean and Jerk

1 reps

80%

Snatch High Pulls

3 reps

100%

Front Squat (Paused)

3 reps

80%

Day 1

Snatch Balance

1 reps

85%

90%

100%

Snatch (Barbell)

2 reps

80%

85%

90%

Snatch High Pulls

3 reps

100%

Back Squat

3 reps

85%

Day 1

No Foot Snatch

3 reps

70%

Power Clean And Power Jerk

2 reps

75%

Front Squat (Barbell)

1 reps

80%

85%

Snatch Pulls

3 reps

100%

Day 1

Snatch (Barbell)

2 reps

1 reps

70%

80%

85%

90%

95%

Clean and Jerk

2 reps

1 reps

70%

80%

85%

90%

95%

Day 2

Hang Power Snatch

5 reps

65%

Overhead Squat

3 reps

80%

Rack Jerk

3 reps

2 reps

70%

80%

Snatch Pulls

3 reps

100%

Day 2

Snatch Balance

1 reps

85%

Snatch (Barbell)

1 reps

80%

Power Clean And Press

1 reps

80%

85%

Good Morning

6 reps

80%

Back Squat

3 reps

80%

Day 2

Snatch (Barbell)

2 reps

1 reps

70%

80%

85%

90%

93%

Clean and Jerk

2 reps

1 reps

70%

80%

90%

Back Squat

3 reps

90%

Day 2

Overhead Squat

3 reps

85%

90%

100%

Hang Snatch

2 reps

80%

85%

Power Clean And Power Jerk

2 reps

75%

Day 2

Overhead Squat

5 reps

65%

Tall Snatch

3 reps

Hang Snatch

2 reps

60%

Day 3

Snatch Balance

2 reps

70%

75%

Snatch (Barbell)

70 reps

75 reps

Clean and Jerk

3 reps

2 reps

70%

75%

Back Squat

5 reps

75%

Day 3

Overhead Squat

3 reps

85%

90%

Snatch (Barbell)

3 reps

70%

75%

80%

Rack Jerk

3 reps

2 reps

75%

80%

85%

Clean Pull

4 reps

3 reps

90%

100%

Front Squat (Paused)

3 reps

85%

Day 3

Drop Snatch

3 reps

60%

70%

Hang Snatch

1 reps

80%

Snatch (Barbell)

1 reps

85%

Power Clean And Jerk

1 reps

85%

Front Squat (Barbell)

2 reps

90%

Day 3

Snatch (Barbell)

2 reps

75%

80%

85%

Clean and Jerk

1 reps

75%

80%

85%

Snatch High Pulls

5 reps

3 reps

80%

90%

100%

Back Squat

3 reps

70%

Day 3

Snatch MAX

2 reps

1 reps

50%

70%

80%

85%

90%

95%

100%

Clean And Jerk MAX

2 reps

1 reps

70%

80%

90%

95%

100%

Day 1

Snatch (Barbell)

5 Sets

2 Reps

70%

Snatch Push Press

5 Sets

5 Reps

70%

Power Clean And Power Jerk

5 Sets

2 Reps

60%

Snatch Deadlift

3 Sets

5 Reps

90%

Back Squat

4 Sets

6 Reps

75%

Day 2

Hang Power Snatch

5 Sets

5 Reps

65%

Overhead Squat

5 Sets

3 Reps

80%

Rack Jerk

3 Sets

2 Sets

3 Reps

2 Reps

70%

80%

Snatch Pulls

4 Sets

3 Reps

100%

Day 3

Snatch Balance

1 Set

3 Sets

2 Reps

70%

75%

Snatch (Barbell)

2 Sets

70 Reps

75 Reps

Clean and Jerk

3 Sets

2 Sets

3 Reps

2 Reps

70%

75%

Back Squat

3 Sets

5 Reps

75%