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Olympic PHUL

by riccardo
3 athletes joined

Program Description

Practice olympic lifts while increasing strength and train 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
    Sep 17, 2025 12:29

Summary

Unlock your potential with the Olympic PHUL program, a comprehensive 12-week training plan designed for serious lifters. This 4-day split focuses on building strength and power through Olympic lifts like the Snatch and Clean and Jerk, complemented by essential accessory movements. Each workout is strategically crafted to enhance your performance and muscle growth, ensuring you maximize your gains while honing your technique. Get ready to elevate your lifting game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Olympic
11.6%
Glutes
10.5%
Upper Back
9.6%
Lower Back
8.4%
Triceps
7.2%
Middle Delts
7.1%
Lats
5.5%
Hamstrings
5.2%
Front Delts
4.7%
Biceps
4%
Calves
3.1%
Abs
2.6%
Rear Delts
1.8%
Chest
1.8%
Forearms
0.9%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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)
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
75%
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
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)
9
1 reps
80%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean 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)
9
1 reps
82.5%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean 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)
9
1 reps
85%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean 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)
6
1 reps
85%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
1-3 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)
6
1 reps
87.5%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
1-3 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)
6
1 reps
90%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Snatch Pull
3
1-3 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)
1
1 reps
90%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
1-3 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)
1
1 reps
95%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
1-3 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)
1
1 reps
100%
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Clean Pull
3
1-3 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
12
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
12
1 reps
75%
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
12
1 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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 reps
82.5%
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
9
1 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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
6
1 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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
6
1 reps
87.5%
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
6
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
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
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
8
Lat Pulldown
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
7
1 reps
75%
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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
1 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)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
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
Hang Snatch
3
3 reps
80%
2
Hang Clean
3
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
Hang Snatch
3
3 reps
82.5%
2
Hang Clean
3
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
Hang Snatch
3
3 reps
85%
2
Hang Clean
3
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
Snatch Pull + Hang Snatch
5
2 reps
75%
2
Clean Pull + Hang Clean
5
2 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
Snatch Pull + Hang Snatch
5
2 reps
80%
2
Clean Pull + Hang Clean
5
2 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
Snatch Pull + Hang Snatch
5
2 reps
85%
2
Clean Pull + Hang Clean
5
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
Snatch (Barbell)
12
1 reps
70%
2
Clean (Barbell)
1
1 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 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
10
1 reps
75%
2
Clean (Barbell)
1
1 reps
95%
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
Snatch (Barbell)
8
1 reps
80%
2
Clean (Barbell)
1
1 reps
100%
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
3
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
3
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
3
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
Split Jerk
5
2 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
Split Jerk
5
2 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
Split Jerk
5
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
Split Jerk
1
1 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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1 reps
95%
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
Split Jerk
1
5 reps
100%
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)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
3
Snatch Pull
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Hack Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@9
@9
@9
Day 2
1
Clean and Jerk
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
2
Push Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
3
Pendlay Row
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
Day 3
1
Hip Snatch
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Hip Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Lunge (Kettlebell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-25 Reps
@9
@9
@9
Day 4
1
Power Jerk
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9