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BoostcampPNG

Olympic PHUL

by riccardo

Program Description

Practice olympic lifts while increase strength and hypertrophy recommended schedule monday/wednesday/friday/saturday

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2025 09:09
  • Last Edited
    Aug 14, 2025 06:43
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3 reps
80%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
85%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1 reps
90%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
70%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
12
1 reps
65%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
3-5 reps
RPE 9
4
Hack Squat
3
10-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 9
6
Standing Calf Raise
3
15-25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
3 reps
80%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
85%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 reps
90%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
70%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 9
3
Pendlay Row
3
3-5 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown
3
6-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
3
5 reps
70%
2
Hip Clean
3
5 reps
70%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
3
5 reps
75%
2
Hip Clean
3
5 reps
75%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
3
5 reps
80%
2
Hip Clean
3
5 reps
80%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
4
4 reps
75%
2
Hip Clean
4
4 reps
75%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
4
4 reps
80%
2
Hip Clean
4
4 reps
80%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
4
4 reps
85%
2
Hip Clean
4
4 reps
85%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
3 reps
80%
2
Hip Clean
5
3 reps
80%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
3 reps
82.5%
2
Hip Clean
5
3 reps
82.5%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
3 reps
85%
2
Hip Clean
5
3 reps
85%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
2 reps
85%
2
Hip Clean
6
2 reps
85%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
2 reps
87.5%
2
Hip Clean
6
2 reps
87.5%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
6
2 reps
90%
2
Hip Clean
6
5 reps
90%
3
Front Squat (Barbell)
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
75%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
5 reps
80%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
75%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
80%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
4
4 reps
85%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
3 reps
80%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
3 reps
82.5%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
3 reps
85%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
2 reps
85%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
2 reps
87.5%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
6
2 reps
90%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
5-8 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
8
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Snatch (Barbell)
3 Sets
3 Reps
80%
2
Squat (Barbell)
3 Sets
3-5 Reps
@9
3
Snatch Pull
3 Sets
3-5 Reps
@9
4
Hack Squat
3 Sets
10-15 Reps
@9
5
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
3 Sets
15-25 Reps
@9
Day 2
1
Clean and Jerk
3 Sets
3 Reps
80%
2
Push Press (Barbell)
3 Sets
3-5 Reps
@9
3
Pendlay Row
3 Sets
3-5 Reps
@9
4
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown
3 Sets
6-10 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@9
7
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
@9
8
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@9
Day 3
1
Hip Snatch
3 Sets
5 Reps
70%
2
Hip Clean
3 Sets
5 Reps
70%
3
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Back Extension (Weighted)
3 Sets
8-12 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
15-25 Reps
@9
Day 4
1
Power Jerk
3 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9